Hey guys!! Here is the long awaited final episode for the Full Body Science Applied Series! In case you want to get caught up on the rest of the workouts, check out the full playlist here: th-cam.com/video/nxisr1AalNc/w-d-xo.html I've got some powerbuilding videos on the way next that will use a blend of full body and upper/lower workouts! I think you guys are gonna really enjoy it! Peace!
Been following your high frequency full body TH-cam series program for a few weeks but have tailored it to fit a 4x/week schedule for time's sake (I've even coupled several exercises as supersets). I checked your website and noticed you had a 4x/week option, and I was curious as to what the main differences were from the 5x/week program. I personally split the week as: Legs 1, Chest, Rest 1, Legs 2, Back & Shoulder, Rest 2 & 3 -- while also switching some exercises throughout the week to accommodate for the workout equipment available to me. Thank you as always for the awesome content. Looking forward to seeing the new program!
Hey jeff awesome video, I bought your full body routine, finished it once and starting now again with week 1. I love it so far made some good progress on it. In the program the push ups are RPE based and now your saying doing amrap is fine? I mean I already did it like you said in the video because I thought its not that hard to recover from but its just a little bit confusing.
Would this full body schedule be considered intermediate or advanced? I have been doing your push pull leg split for a long time, and I wouldn't mind changing it up to build more strength.
@@kavitaupadhyay6947 it's just a sum-up note, for understanding it, you still have to see the video, this is only meant for when you want to revise a exercise
1:00 Imo the issue is that most people press "in front of their body" instead of "above". With that type of form the front delt does get over-recruited, but proper technique helps involve the full musculature of the shoulders
Exactly, most people pressing I see lean back excessively and use the front delta way too much. Look at how Olympic weightlifters press, that’s the kind of form you want to imitate.
@@Fossulol Nah man pushing in front uses more tri and front delts only. To fully extend up and out you use all 3 heads, traps and lats to an extent. Hence why Olympic lifters and athletes get that heavy weight over.
@@mikeneemia3678 Ok I'm not talking about pushing in front all the way up and back, that's obviously terrible. But arching your back at the start of the movement is not a mistake because thats how you are the strongest, then you try to get you head under bar.
I'm on week 8 of the full body high frequency program and I am so happy with my results!! I did 9 weeks based off the youtube videos and got great results then too, but these last 8 weeks using the guidance from the actual program has made a huge difference. I love it!! Planning on buying the push/pull/legs program next 💪
Andyking the movement patterns are the same. He’s basically switching out the exercises which you’ll probably want to do after running the program a few times just for novelty sake. I’d recommend running the program two times through as prescribed in the PDF and if you get bored switch the accessories with the replacement exercises towards the end of the PDF
@@HollerAtcherBoi the slightly different varieties; for example some are more like leather belts where some are stretchy and Velcro. I am interested in how well they actually work, and more information on which situations they should be used. I also am interested in whatever other useful info Jeff could provide on the topic, or on related topics. Personally I have a lower back injury which causes sciatic nerve pain so this type of information would really benefit me. I'm imagine I'm not the only one though. I'd love to confidently buy a high quality back brace, and know more about them in general. I do use one but I'm sure I could be using it better, and I'm sure there are better ones to use.
I love this evidence based content on the shoulders. So much valuable content. Thanks Jeff! I for sure will be putting these exercises to use in my own programing!
I don’t think I’ve ever been so excited to see a video uploaded! Been waiting forever for this one. Not because you took too long, but because the other videos in the series are so good! I’ve already seen massive gains from this change up. Thanks Jeff!
3:58 More people should include that left option in their training. It's a game changer if you feel that your traps are over-involved in lateral raises
Jeff is seriously the only channel I listen to for doing movements right and how to correct my form🔥 he’s just so trustworthy and I have never met him😂
Nippards videos on how to do the exercise have greatly helped my form and muscle activation. At least 3 exercises so far have been corrected for the better.
Made my own version of this program that reduces some of the sets on the back, and a little on the legs for some forearm work. I also replaced face pulls with cable rear delts, and hammer curls with seated bicep curls. Day 1 (Forearm Emphasis) 3 Sets of Squats 3 Sets of incline dumbbell bench press 3 Sets of lying leg curls 2 Sets of lat pull downs (narrow) 3 Sets of Ez bar bicep curls 3 Sets of hanging leg raises (abs) 2 sets of finger & wrist curls 2 sets of reverse curls Day 2 (Chest Emphasis) 3 Sets of barbell bench press 3 Sets of Cable Fly (Low - high; supinate) 3 sets of RDLs 2 sets of Chest Supported Row (wide) 3 Sets of Arnold Press (standing) 3 Sets of tricep pushdowns 3 Sets of smith machine shrugs 1 set of reverse curls 1 set of finger & wrist curls Day 3 (Back and Forearm Emphasis) 3 sets of pull-ups/pull-downs 3 sets of humble rows (wide; lying down on slight incline; use dumbells) 3 sets of squats 3 sets of straight leg calf raise 3 sets of upright cable row (aim near the chin) 3 sets of seated bicep curls (outward ROM) 2 set of reverse curls 2 set of finger & wrist curls Day 4 (Leg Emphasis) 3 Sets of Reset Deadlifts 3 Sets of chest dips 3 Sets of leg extensions 2 Sets of Unilateral Cable pulldowns (supinate) 3 Sets of Cable Rear Delts 3 Supersets of Katana extensions Cable lateral raise 1 Set of Reverse Curls 1 Set of Finger & Wrist Curls Day 5 (Delts Emphasis) 3 Sets of Overhead Press 3 Sets of Dumbbell Lateral Raise (super ROM) 2 Sets of Cable Row (Narrow) 3 Sets of Lying Leg Curl 3 Sets of Concentration Curls 4 Sets of Cable Crunch 4 Sets of Calf Raises 2 Sets of Pushups/just bench press lol
Now has over 2 million subs, your channel has blown up congrats.hopefully all your hard work has paid off. Wasnt that long ago you celebrated 1 million.
These vids have been like a little bit more of a refined version of the training program you released a year ago. Ive been basing my workouts on that 10 week, 2 block program, cool seeing you perform it and give some insight. Appreciate it
Im literally taking notes as he talks lol I thought i knew it all since i have 7 years doing this but as I watch his videos, I keep learning more and more. Im for sure taking his advices, and also taking notes from Charles Glass.
I find that since I hit about 35 years old, I need a lot more rest between workouts. The best full-body for me now is a full-body twice a week (Tues/Fri) and then cardio in between. As long as I'm eating enough, this has allowed me to continue improving lifts much quicker than doing the splits I did in my 20s (closer to the split in this video).
Hey Jeff can you please do a science based workout series on Powerlifting. Like the most optimal way to program for a person doing powerlifitng (just a sport or competitive), training cycles, recovery and etc...
I've gotten my best shoulder growth by isolating the mids and rears by doing side laterals and reverse fly, and the doing behind-the-neck press on the Smith. You have to start out with healthy flexible shoulders but after doing this for a year and a half I'm quite happy with my results. By isolating first, and then using a behind-the-neck, the mid and rears really get hit quite hard. I usually do 3 sets of 8-10 as close to fail as I feel safe.
I was doing a full body split for 6 months. Before this I was doing a PPL. To start with I was definitely seeing gains and the best part was that because the volume was spread out over the week, the DOMS were very mild if any at all. Sadly about 4 months in it became became pretty mediocre with muscle and strength gain plateauing. I did try mixing this up by changing the days around, as well as sets and rep changes but I didn't really see much improvement. I never thought I'd go there but the last 4 weeks I've been doing a bro split and been absolutely loving it. Too early to tell if my strength is goin up as I have been doing a lot of chop and change but my physique has definitely looking better. Yes the DOMS are back but it's worth it to get the pumps a muscle group precific workout gives you. This is defitely something you will sacrifice doing a full body split, next to no pump.
Hey idk if ur still around but this routine lacks much ab work so a dedicated Sunday for a full ab workout is what I've been doing, on Saturday I will do a single HIIT session for cardiovascular health and to keep my weekend treats burned off. Saturday is much better for HIIT to make sure your legs are given ample time for the Squats on Day 1
With regards to the OHP being "front delt dominant", it generally helps to also think about slightly internally rotating the shoulders as you pass the second half of the range of motion and slightly driving your head through similar to how jerks and snatches are locked in olympic weightlifting, Jeff is doing this in his demo I guess he didn't discuss it because it's too intuitive to him at this point. This shifts part of the load to the rear and side delts and allow the traps to serve as the base of support (taking out the "support" role from the front delt and upper chest which in some cases can lead to bending backwards putting a lot of strain on the lower back especially in individuals with a relatively weak core) Also there's room for experimentation with eccentric overloading here. Since it's a stronger lockout, one could bump up the weight and instead do push-presses/jerks with very controlled and strict negatives which allows the muscle to work with weights it couldn't safely handle otherwise with the "weaker" lockout
I appreciate your detailed posts that are backed by science. I spend most of my days studying scientific journals (anesthesia) and it's refreshing to see someone explain them properly. Thank you
Jeff could you make a video addressing mini cuts while maintenance calories are already low like sub 2000? And also could you make another video on full on Cheat Days and it’s affects on things like metabolism and body composition?
Theres no possible way to accurately state any persons calories. If you want to gain weight increase what you currently eat, to lose weight, eat less than you currently do.. There's literally ZERO way to accurately know how many calories anyone needs.
Halfway through week 10 of your program, and holy shit my bench press and overhead press have exploded. Went from 100kg bench to 123kg in those 10 weeks.
Hey Jeff, 2 things. 1 I have been doing this workout for 2 weeks after 6 months of push/pull/leg and it is kicking my butt. Love it. 2. You should add the tag (Science Applied Ep 5) to the end of this video title so it's easier to find.
Hey, Jeff I’m currently running your Full Body program on week 8 right now and I’ve loved it, have made great progress, I’m wondering how I can continue to use this program after I complete running it back again. Like should I add more volume or reps in specific exercises? I’m a solid intermediate lifter.
This is crazy!! I just started this program and tomorrow was supposed to be shoulder focused day and I thought to myself that I will improvise until you'll publish the last workout, and you just did. Thank you man!
@@aferretnamedsophie3335 עשיתי כמה תכניות שלו, היו לי טובות. רק במבט לאחור הייתי מתחיל רגוע יותר. אם אתה מתקדם, תנסה, להפסיד אתה לא ממש תפסיד, תכנית נחמדה אבל נראה לי שאני מעדיף משהו יותר מפוקס פר קבוצת שרירים כמו push pull legs / upper lower מרגיש שאתה מוציא יותר מעצמך
How do you rep chase while using RPE? Say for the leg curl. You say to do 4 sets of 12 at RPE 8. Are you dropping weight every set to maintain 12 reps at RPE 8? At a static weight shouldn't either reps or RPE change as muscular fatigue accumulates?
I agree jeff that the OHP is not just anterior delt dominant...bodybuilders training only the muscles visible in the mirror have the problem of overusing anterior delts..!
I’ve been focusing a lot in lateral raises while keeping my shoulder down. It makes a huge difference in the contraction of the side delt. Now that my shoulder is healing I can add in some over head press to double down on the shoulders while keeping my rear delts more light work and more reps 💪 solid video Jeff
As a powerlifter I’ve found doing high reps of a lighter weight to warm up for my working sets helps a lot one I would recommend is wrist wraps, elbow and knee sleeves plus a belt for your heavy working sets all 4 have helped me in competition and in training
As a student who just finished buying all the programs and books needed from their professors for an 18 credit semester, I am very happy to say I was finally able to save 40 bucks to buy this program! I love everything about you Jeff! Thank you so much for your time and videos! I'm working to getting the full-body recomp book as well!
I was literally just talking to my boyfriend about a video I saw about different shoulder exercises but I couldn't remember who posted it. This is so perfect!
OHP is very underrated. Has been one of my main lifts for about a year now and the results on my shoulders are real, absolute a highlight in my physique.
Thanks man i really like training full body and i am seeing great results .. i had accidentally discovered this in my early twenties but i have finally found it back at my 30’s late 30’s actually and i look jacked..
I like the OHP, pretty much see the movement as mandatory. Then I also like the strict barbell OHP specifically for it's diagnostic value. It's the longest kinetic chain you can put together, and small deficiencies from ankle to wrist are easy to identify.
Could you please do an updated video on intermittent fasting? Focusing on the many alleged benefits, such as brain cell protection, insulin level balance etc. Thanks for a really great channel!
Day 1 (Leg Focus): My back hurts Day2 (Chest Focus): My legs hurts Day 3 (Back focus): My arms hurts Day 4 (Leg Focus): My abs hurts Day 5 (Deltoid Focus): Everything hurts :D
The best educational fitness youtuber ever, based on evidence. I like the evidence aspect that you use and explain the why in your vids. Keep it up greetings from The Netherlands!!
I'm a scientist at heart, & I love your stuff. However I twisted my knees in a karate class as a teen... Do you have knee-friendly versions of any of your workouts?
Such a good Channel. Shows really good knowledge and study’s to back it up and Jeff is actually really big and not one of these skinny personal trainers that just spread rubbish
I would be interested in the comparison between behind the neck military press and regular military press with regard to the individual deltoid activation. Hypothesis being that activation of the rear delts is increased.
Heavy behind the head shoulder presses got me the massive 3-D delt and shoulders. Nothing else. Bench presses and the behind head shoulder presses is all you need to produce nice shoulders/delts. No need to carry it further with additional exercises and over-train yourself.
Hey Jeff -- Im on week 4 of the full body program. First Let me say Ive seen major strength gains and plateaus broken through already, and I am REALLY enjoying the process. Ia m curious though, some of the movements you review here are not the movements in the program for day 5 -- I.E - You swapped Egyptian lateral raise with side lateral raise ( a day 4 movement), seated hip abductions is swapped for lying leg curls ( a day 1 movement), incline dumbbell curl is replaced with Concentration curl, Bicycle Crunch is swapped for Cable Crunch -- all the saps are of course accompanied with your Science Applied reasoning so I cant help but be curious -- should I be amending the purchased program with the video versions to achieve even greater results?
Hey guys!! Here is the long awaited final episode for the Full Body Science Applied Series! In case you want to get caught up on the rest of the workouts, check out the full playlist here: th-cam.com/video/nxisr1AalNc/w-d-xo.html
I've got some powerbuilding videos on the way next that will use a blend of full body and upper/lower workouts! I think you guys are gonna really enjoy it! Peace!
When do you think your Powerbulding program will be out? Really looking forward to it!🙌
Been following your high frequency full body TH-cam series program for a few weeks but have tailored it to fit a 4x/week schedule for time's sake (I've even coupled several exercises as supersets). I checked your website and noticed you had a 4x/week option, and I was curious as to what the main differences were from the 5x/week program. I personally split the week as: Legs 1, Chest, Rest 1, Legs 2, Back & Shoulder, Rest 2 & 3 -- while also switching some exercises throughout the week to accommodate for the workout equipment available to me. Thank you as always for the awesome content. Looking forward to seeing the new program!
Hey jeff awesome video, I bought your full body routine, finished it once and starting now again with week 1. I love it so far made some good progress on it.
In the program the push ups are RPE based and now your saying doing amrap is fine? I mean I already did it like you said in the video because I thought its not that hard to recover from but its just a little bit confusing.
Would this full body schedule be considered intermediate or advanced? I have been doing your push pull leg split for a long time, and I wouldn't mind changing it up to build more strength.
jeff cavaliere said that the ohp must be doing without full rage of motion. what would you say?
0:36 OHP 3x6 @ 80% 1RM (Week 1: 3x6 80%. Week 2: 4x6 80%. Week 3: 5x6 80%. Week 4: 3x6 82.5%.)
3:17 DB lat raise 3x15 RPE 9-10
4:34 Cable seated row 3x12 RPE 8
5:19 Leg curl 3x12 RPE 8
6:19 Concentration curl 3x12 RPE 9
6:47 Cable crunch 4x15 RPE 8
7:12 Seated calf raises 4x15 RPE 8
7:54 Push up 2 x AMRAP
Like this so people can easily see this comment
this is just disrespectful for the creator
@@kavitaupadhyay6947 it's just a sum-up note, for understanding it, you still have to see the video, this is only meant for when you want to revise a exercise
@@kavitaupadhyay6947 - In what way? I find that it compliments the video. Thank you CJ! ☝️🥴
Thanks G🔥
Thanks a lot 🙏
Cant wait for science applied, why she doesn’t like me back!
Same
Pick your head up, the crown is falling
Chad and colleagues did a really good study on that
r/theredpill
Prioritize yourself king
DAY 1 - FULL BODY (LEG FOCUS)
1. Squats - 4×4 @ 80% 1RM W1 - 3×6 @ 75% 1RM W2
2. Incline dumbbell press - 3×8
3. Lying leg curls - 3×8
4. Lat pull down - 3×10
5. EZ Bar bicep curls - 3×12/12 drop set
6. Hanging leg raises - 3×12
DAY 2 - FULL BODY (CHEST FOCUS)
1. Bench press - 3×3 @ 85% 1RM W1 - 3×5 @ 80% 1RM W2 - 3×3 @ 87.5% 1RM W3 - 3×5 @ 82.5% 1RM W4
2. Low to high cable fly - 3×15
3. Romanian deadlift - 3×12
4. Chest supported row - 3×15
5. Standing Arnold press - 3×12
6. Tricep press down - 3×15
7. Smith machine shrug - 3×12
DAY 3 - FULL BODY (BACK FOCUS)
1. Weighted pull-ups - 3×6
2. Humble rows - 3×10
3. Leg press - 3×15
4. Standing calf raises - 4×8
5. Cable upright row - 3×10
6. Hammer curl - 3×10
DAY 4 - FULL BODY (LEG FOCUS)
1. Reset deadlift - 3×5 @ 75% 1RM
2. Weighted dip - 3×8
3. Leg extensions - 3×20
4. Unilateral pull down - 3×12
5. Rope face pulls - 3×15
6. Overhead tricep extension - 3×15
7. Egyptian lateral raises - 3×15
DAY 5 - FULL BODY (SHOULDER FOCUS)
1. Overhead press - 3×6 @ 80% 1RM W1 - 4×6 @ 80% 1RM W2 - 5×6 @ 80% 1RM W3 - 3×6 @ 82.5% 1RM
2. Dumbbell lateral raises - 3×15
3. Cable seated row - 3×12
4. Leg curls - 3×12
5. Concentration curl - 3×12
6. Cable crunch - 4×15
7. Seated calf raises - 4×15
8. Pushups - 2 × AMRAP
The Egyptian lateral raises kill my shoulders right before shoulder day smh
You’ve probably saved me hours. Thank you.
I wish i could copy paste this 😭
@@josephruizdepaz5061 just screenshot
@@himachaldayal9458 did that, grazi cx
The mind muscle "cues" you talk about are my favorite parts of these videos.
Honestly, your the only man who can make a video so informative and fun.
1:00 Imo the issue is that most people press "in front of their body" instead of "above". With that type of form the front delt does get over-recruited, but proper technique helps involve the full musculature of the shoulders
Exactly, most people pressing I see lean back excessively and use the front delta way too much. Look at how Olympic weightlifters press, that’s the kind of form you want to imitate.
Yes you want to pull your head through the hole at top. People like to push on the front pathway only instead of full rom up, over and through.
Depends on the definition of the proper technique. Pressing in front is safer and more importantly allows to push more weight.
@@Fossulol Nah man pushing in front uses more tri and front delts only. To fully extend up and out you use all 3 heads, traps and lats to an extent. Hence why Olympic lifters and athletes get that heavy weight over.
@@mikeneemia3678 Ok I'm not talking about pushing in front all the way up and back, that's obviously terrible. But arching your back at the start of the movement is not a mistake because thats how you are the strongest, then you try to get you head under bar.
I'm on week 8 of the full body high frequency program and I am so happy with my results!! I did 9 weeks based off the youtube videos and got great results then too, but these last 8 weeks using the guidance from the actual program has made a huge difference. I love it!! Planning on buying the push/pull/legs program next 💪
Tbh don’t buy it with a quick google search you can get it free
Saw it was a difference between the program and the youtube series. Which one should I follow? Got the program
Andyking the movement patterns are the same. He’s basically switching out the exercises which you’ll probably want to do after running the program a few times just for novelty sake. I’d recommend running the program two times through as prescribed in the PDF and if you get bored switch the accessories with the replacement exercises towards the end of the PDF
Unbelievably amazing amount of quality, no BS repetitioning of same old...just pure and simple....nothing to hide...well done Jeff!
Hey Jeff I'd love to see a training program that uses just dumbbells and barbells for those of us that don't have access to a gym!
he has a website
1. OHP: 3x6 @80% 1RM
2. DB Lateral Raise: 3x15 - RPE9-10
3. Cable Seated Row: 3x12 - RPE 8
4. Lying Leg Curl: 3x12 - RPE 8
5. Concentraton DB Curl: 3x12 - RPE 9
6. Cable Crunch: 4x15 - RPE 8
7. Seated Calf Raise: 4x15 - RPE 8
8. Push-up: 2xAMRAP
OHP Progression: Week 1 - 3x6 @80% 1RM
Week 2 - 4x6 @80% 1RM
Week 3 - 5x6 @80% 1RM
Week 4 - 3x6 @82,5% 1RM
I would be interested in a video about back braces, knee braces, and other useful safety equipment. Especially the back braces.
What about them specifically are you interested in?
@@HollerAtcherBoi the slightly different varieties; for example some are more like leather belts where some are stretchy and Velcro. I am interested in how well they actually work, and more information on which situations they should be used. I also am interested in whatever other useful info Jeff could provide on the topic, or on related topics. Personally I have a lower back injury which causes sciatic nerve pain so this type of information would really benefit me. I'm imagine I'm not the only one though. I'd love to confidently buy a high quality back brace, and know more about them in general. I do use one but I'm sure I could be using it better, and I'm sure there are better ones to use.
I love this evidence based content on the shoulders. So much valuable content. Thanks Jeff! I for sure will be putting these exercises to use in my own programing!
Jeff is the man
I don’t think I’ve ever been so excited to see a video uploaded! Been waiting forever for this one. Not because you took too long, but because the other videos in the series are so good! I’ve already seen massive gains from this change up. Thanks Jeff!
3:58 More people should include that left option in their training. It's a game changer if you feel that your traps are over-involved in lateral raises
I love cable lat raises. However, I sometimes feel it in my traps so I have to focus on keeping my scapula down while raising my arm.
You’re everywhere @Natural Hypertrophy
@@alin.2554 clout
@@jkman10 same. I found a trick that works for me; raise the arms while going back(if it makes sense)
I wish the news and financial youtubers had your level of citations. I really appreciate people who cite their sources of information
who else inspires to be like this guy ?? he motivated me to start my fitness channel. He is such a humble guy.. Much respect !!
Already excited for the next program’s series
Jeff is seriously the only channel I listen to for doing movements right and how to correct my form🔥 he’s just so trustworthy and I have never met him😂
Why does your channel have 2 old videos with so many views but than nothing 😐
Hey Jeff maybe next one you could do like a science based Arnold split program like chest/back shoulders/arms, legs/abs
facts
Ain't that a bro split
natsu dragneel Bro split would be one muscle per day no?
@@natsudragneel404 no
@@natsudragneel404 no, it's a 6 day split hitting every muscle twice a week
Nippards videos on how to do the exercise have greatly helped my form and muscle activation. At least 3 exercises so far have been corrected for the better.
for me
0:36 OHP 3x6 3x6
3:17 DB lat raise 3x15
4:34 Cable seated row 3x12
5:19 Leg curl 3x12
6:19 Concentration curl 3x12
6:47 Cable crunch 4x15
7:12 Seated calf raises 4x15
Made my own version of this program that reduces some of the sets on the back, and a little on the legs for some forearm work. I also replaced face pulls with cable rear delts, and hammer curls with seated bicep curls.
Day 1 (Forearm Emphasis)
3 Sets of Squats
3 Sets of incline dumbbell bench press
3 Sets of lying leg curls
2 Sets of lat pull downs (narrow)
3 Sets of Ez bar bicep curls
3 Sets of hanging leg raises (abs)
2 sets of finger & wrist curls
2 sets of reverse curls
Day 2 (Chest Emphasis)
3 Sets of barbell bench press
3 Sets of Cable Fly (Low - high; supinate)
3 sets of RDLs
2 sets of Chest Supported Row (wide)
3 Sets of Arnold Press (standing)
3 Sets of tricep pushdowns
3 Sets of smith machine shrugs
1 set of reverse curls
1 set of finger & wrist curls
Day 3 (Back and Forearm Emphasis)
3 sets of pull-ups/pull-downs
3 sets of humble rows (wide; lying down on slight incline; use dumbells)
3 sets of squats
3 sets of straight leg calf raise
3 sets of upright cable row (aim near the chin)
3 sets of seated bicep curls (outward ROM)
2 set of reverse curls
2 set of finger & wrist curls
Day 4 (Leg Emphasis)
3 Sets of Reset Deadlifts
3 Sets of chest dips
3 Sets of leg extensions
2 Sets of Unilateral Cable pulldowns (supinate)
3 Sets of Cable Rear Delts
3 Supersets of
Katana extensions
Cable lateral raise
1 Set of Reverse Curls
1 Set of Finger & Wrist Curls
Day 5 (Delts Emphasis)
3 Sets of Overhead Press
3 Sets of Dumbbell Lateral Raise (super ROM)
2 Sets of Cable Row (Narrow)
3 Sets of Lying Leg Curl
3 Sets of Concentration Curls
4 Sets of Cable Crunch
4 Sets of Calf Raises
2 Sets of Pushups/just bench press lol
Now has over 2 million subs, your channel has blown up congrats.hopefully all your hard work has paid off. Wasnt that long ago you celebrated 1 million.
These vids have been like a little bit more of a refined version of the training program you released a year ago. Ive been basing my workouts on that 10 week, 2 block program, cool seeing you perform it and give some insight. Appreciate it
Great series Jeff! I’ve enjoyed it thoroughly😌
Finally!
Btw Jeff do u want me to do some translations into Russian like I do for How to Beast?
or you could just make subtitles for this video and not try to make money off of the work of someone else
@@nomercy8989 translating is work fool.
Dude this is everything I could've wanted out of shoulder analysis - thank you!
Im literally taking notes as he talks lol
I thought i knew it all since i have 7 years doing this but as I watch his videos, I keep learning more and more. Im for sure taking his advices, and also taking notes from Charles Glass.
I was doin' the same thing😂. I'll check the Charles guy out.
Same here, got a whole little booklet dedicated for gym stuff, nearly all of what’s in here so far is learned from him 😭
I find that since I hit about 35 years old, I need a lot more rest between workouts. The best full-body for me now is a full-body twice a week (Tues/Fri) and then cardio in between. As long as I'm eating enough, this has allowed me to continue improving lifts much quicker than doing the splits I did in my 20s (closer to the split in this video).
Finally - been doing the other 4 days for months and it looks like my neck is attached to my triceps - great program dude
Any update?
THE BEST MAN ON THE EARTH IS JEFF NIPPARD.ALL LOVE AND RESPECT FROM LEBANON❤.
So sad about what happened in Beirut. Hope you and your family are good! As-salāmu alaykum!
As much as Doctor Greg hates on this.....I really love doing this program 🤷♂️
Thanks alot man. This really helped me out alot.
This is the first and only TH-cam account I have notifications turned on for
Hey Jeff can you please do a science based workout series on Powerlifting. Like the most optimal way to program for a person doing powerlifitng (just a sport or competitive), training cycles, recovery and etc...
What a great series. Probably the best TH-camr out right now making content that is science based, yet extremely applicable. Well done, Jeff!
I've gotten my best shoulder growth by isolating the mids and rears by doing side laterals and reverse fly, and the doing behind-the-neck press on the Smith. You have to start out with healthy flexible shoulders but after doing this for a year and a half I'm quite happy with my results.
By isolating first, and then using a behind-the-neck, the mid and rears really get hit quite hard. I usually do 3 sets of 8-10 as close to fail as I feel safe.
Whenever I need information about lifting I just look up the topic and add Jeff nippard to the end of the search
This is probably the first video where “explained” isn’t in the title. It’s glorious.
I was doing a full body split for 6 months. Before this I was doing a PPL. To start with I was definitely seeing gains and the best part was that because the volume was spread out over the week, the DOMS were very mild if any at all. Sadly about 4 months in it became became pretty mediocre with muscle and strength gain plateauing. I did try mixing this up by changing the days around, as well as sets and rep changes but I didn't really see much improvement. I never thought I'd go there but the last 4 weeks I've been doing a bro split and been absolutely loving it. Too early to tell if my strength is goin up as I have been doing a lot of chop and change but my physique has definitely looking better. Yes the DOMS are back but it's worth it to get the pumps a muscle group precific workout gives you. This is defitely something you will sacrifice doing a full body split, next to no pump.
What should we do for Saturday and Sunday ? Also thank you for being kind enough to share this with us!
Hey idk if ur still around but this routine lacks much ab work so a dedicated Sunday for a full ab workout is what I've been doing, on Saturday I will do a single HIIT session for cardiovascular health and to keep my weekend treats burned off. Saturday is much better for HIIT to make sure your legs are given ample time for the Squats on Day 1
Be weary of Corona in the gym
Jeff: 8:20 KISS THE FLOOR
Gotta kiss the gym floor to confuse the immune system, right babe?
@@PendlayRoe Lmao
More money for the hospital after this. LOL
broke my shoulder last year in a competition fight and had to reduce my training.
this will definitely be my new workout :D
With regards to the OHP being "front delt dominant", it generally helps to also think about slightly internally rotating the shoulders as you pass the second half of the range of motion and slightly driving your head through similar to how jerks and snatches are locked in olympic weightlifting, Jeff is doing this in his demo I guess he didn't discuss it because it's too intuitive to him at this point. This shifts part of the load to the rear and side delts and allow the traps to serve as the base of support (taking out the "support" role from the front delt and upper chest which in some cases can lead to bending backwards putting a lot of strain on the lower back especially in individuals with a relatively weak core)
Also there's room for experimentation with eccentric overloading here. Since it's a stronger lockout, one could bump up the weight and instead do push-presses/jerks with very controlled and strict negatives which allows the muscle to work with weights it couldn't safely handle otherwise with the "weaker" lockout
@@Jay-we2ek no internally, i.e. point your armpits/elbows to the sides
I would freaking love an updated PUSH/PULL/LEGS split video guide Jeff! Stay awesome!
I appreciate your detailed posts that are backed by science. I spend most of my days studying scientific journals (anesthesia) and it's refreshing to see someone explain them properly. Thank you
Jeff could you make a video addressing mini cuts while maintenance calories are already low like sub 2000? And also could you make another video on full on Cheat Days and it’s affects on things like metabolism and body composition?
Theres no possible way to accurately state any persons calories. If you want to gain weight increase what you currently eat, to lose weight, eat less than you currently do.. There's literally ZERO way to accurately know how many calories anyone needs.
Jay 1988 it’s called an average, I wasn’t asking him to tell me my maintenance down to the calorie
Halfway through week 10 of your program, and holy shit my bench press and overhead press have exploded. Went from 100kg bench to 123kg in those 10 weeks.
1. OHP 3x6 @80%1rm
2. Lateral Raise 3x15@RPE 9-10
3. Seated Cable Row 3x12@RPE8
4. Lying Leg Curl 3x12@RPE8
5. Concentration DB Curl 3x12@RPE9
6. Cable Crunch 4x15@RPE8
7. Seated Calf Raise 4x15@RPE8
8. Push-Up 2xAMRAP
Great program, Jeff. Love adding it to my HIIT training. Makes for a great morning gym routine. Thank you for all the informative work you do!
Hey Jeff, 2 things. 1 I have been doing this workout for 2 weeks after 6 months of push/pull/leg and it is kicking my butt. Love it. 2. You should add the tag (Science Applied Ep 5) to the end of this video title so it's easier to find.
How long did it take to see results
Hey, Jeff I’m currently running your Full Body program on week 8 right now and I’ve loved it, have made great progress, I’m wondering how I can continue to use this program after I complete running it back again. Like should I add more volume or reps in specific exercises? I’m a solid intermediate lifter.
I love how we can understand which is bad, Semi bad and good Jeff .
I freaking love the standing overhead press,added 40 lb within 1 month to it!
Let me confirm this with my Doc, Dr.Doucette
Doc Greg knows better than last time!
I appreciate how well you articulate your points.
this is the first tinig i have ever comitted to..thanks
This is crazy!! I just started this program and tomorrow was supposed to be shoulder focused day and I thought to myself that I will improvise until you'll publish the last workout, and you just did.
Thank you man!
וואלה? התכנית הייתה אפקטיבית עבורך? אני חושב להתחיל תכנית אימונים מבוססת אימון גוף מלא חמש פעמים בשבוע, יש לך ביקורת?
@@aferretnamedsophie3335 עשיתי כמה תכניות שלו, היו לי טובות. רק במבט לאחור הייתי מתחיל רגוע יותר. אם אתה מתקדם, תנסה, להפסיד אתה לא ממש תפסיד, תכנית נחמדה אבל נראה לי שאני מעדיף משהו יותר מפוקס פר קבוצת שרירים כמו push pull legs / upper lower
מרגיש שאתה מוציא יותר מעצמך
How do you rep chase while using RPE?
Say for the leg curl. You say to do 4 sets of 12 at RPE 8. Are you dropping weight every set to maintain 12 reps at RPE 8? At a static weight shouldn't either reps or RPE change as muscular fatigue accumulates?
Working on my death stars. This will help for sure.
Good stuff Jeffie.
Brilliant work Jeff! I'm sure all of us appreciate the amount of effort you put into this series. Respect from Australia 🇦🇺🇦🇺
A que that I use for OHP is to imagine bending the bar before you unrack the bar. Helps me push through the sides of my hands.
Binging this before I go to sleep
I agree jeff that the OHP is not just anterior delt dominant...bodybuilders training only the muscles visible in the mirror have the problem of overusing anterior delts..!
Bought hes program 5 weeks in diggin it :) (high frequency)
OHP 3x6 80% 1 rm
Dumbell lateral raise 3x15 rpe 9-10
Cable seated row 3x12 rpe 8
Lying leg curl 3x12 rpe 8
Concentration db curl 3x12 rpe 9
Cable crunch 4x15 rpe 8
Seated calf raise 4x15 rpe 8
Pushups 2 x AMRAP
I’ve been focusing a lot in lateral raises while keeping my shoulder down. It makes a huge difference in the contraction of the side delt. Now that my shoulder is healing I can add in some over head press to double down on the shoulders while keeping my rear delts more light work and more reps 💪 solid video Jeff
As a powerlifter I’ve found doing high reps of a lighter weight to warm up for my working sets helps a lot one I would recommend is wrist wraps, elbow and knee sleeves plus a belt for your heavy working sets all 4 have helped me in competition and in training
🤣
I love coming to these videos before doing my lifts. Time to wreck the shoulders.
Bro your editing skills are lit 🔥🔥🔥
need to apply this knowledge for my baby shoulders haha
I've waited so long for this, THANK U. Time to fight back after long injury, getting huge!
As a student who just finished buying all the programs and books needed from their professors for an 18 credit semester, I am very happy to say I was finally able to save 40 bucks to buy this program! I love everything about you Jeff! Thank you so much for your time and videos! I'm working to getting the full-body recomp book as well!
I was literally just talking to my boyfriend about a video I saw about different shoulder exercises but I couldn't remember who posted it. This is so perfect!
OHP is very underrated. Has been one of my main lifts for about a year now and the results on my shoulders are real, absolute a highlight in my physique.
Wow huge tip with adding sets for progression.
Thanks man i really like training full body and i am seeing great results .. i had accidentally discovered this in my early twenties but i have finally found it back at my 30’s late 30’s actually and i look jacked..
Really great program Jeff! Put 90 pounds on my squat/benach/deadlift total during it and gained about 10 pounds of muscle
OK.
This is exactly what I’ve been looking for thank you Jeff
Just for info, the seated calve raises help your calves grow in width and the standing raises helps to grow them in size and define them.
I like the OHP, pretty much see the movement as mandatory. Then I also like the strict barbell OHP specifically for it's diagnostic value. It's the longest kinetic chain you can put together, and small deficiencies from ankle to wrist are easy to identify.
Could you please do an updated video on intermittent fasting? Focusing on the many alleged benefits, such as brain cell protection, insulin level balance etc. Thanks for a really great channel!
My guy Jeff always some knowledge to drop on us. Probably my favorite TH-camr! Thanks broseph
Jeff's looking bigger than ever
Nice job Jeff 🤙. I still go ppl but I can recognize how good this is and how much effort went in .
Jeff nippard is the real life Hulk, a scientist and beast at the same time
Science applied videos are my fav of yours! You gotta keep doing these 🙏🙏
Day 1 (Leg Focus): My back hurts
Day2 (Chest Focus): My legs hurts
Day 3 (Back focus): My arms hurts
Day 4 (Leg Focus): My abs hurts
Day 5 (Deltoid Focus): Everything hurts
:D
I hope to see a collab between Jeff Nippard & Coach Eugene Teo after the covid situation. Both are great content maker.
You got that Yujiro Hanma back going on those cable rows. Beast
The best educational fitness youtuber ever, based on evidence. I like the evidence aspect that you use and explain the why in your vids. Keep it up greetings from The Netherlands!!
Very excellent and brilliant video sirji of shoulders workout and telling about the delta 👍👍👍👍👍👍👍👌👌👌👌👌👌👌👌💪💪💪💪💪💪💪🙏🙏🙏🙏🙏🙏👏👏👏👏👏👏
I'm a scientist at heart, & I love your stuff. However I twisted my knees in a karate class as a teen... Do you have knee-friendly versions of any of your workouts?
This is perfect, literally hitting shoulders today on this program. Week 4!
Can't wait to go back to the gym and really go crazy with this program!!! (After running the comeback program 😅)
Such a good Channel. Shows really good knowledge and study’s to back it up and Jeff is actually really big and not one of these skinny personal trainers that just spread rubbish
I would be interested in the comparison between behind the neck military press and regular military press with regard to the individual deltoid activation. Hypothesis being that activation of the rear delts is increased.
Love this series of yours and I really enjoy following this high frequency split!
Heavy behind the head shoulder presses got me the massive 3-D delt and shoulders. Nothing else. Bench presses and the behind head shoulder presses is all you need to produce nice shoulders/delts. No need to carry it further with additional exercises and over-train yourself.
Hey Jeff -- Im on week 4 of the full body program. First Let me say Ive seen major strength gains and plateaus broken through already, and I am REALLY enjoying the process. Ia m curious though, some of the movements you review here are not the movements in the program for day 5 -- I.E - You swapped Egyptian lateral raise with side lateral raise ( a day 4 movement), seated hip abductions is swapped for lying leg curls ( a day 1 movement), incline dumbbell curl is replaced with Concentration curl, Bicycle Crunch is swapped for Cable Crunch -- all the saps are of course accompanied with your Science Applied reasoning so I cant help but be curious -- should I be amending the purchased program with the video versions to achieve even greater results?
bud why dont you email him on the email on his program, info@strcng.com