I followed your programs for more han 6months and as ive been watch Dr.mike's videos lately.....i too added an extra arm day from last month ...glad to see you doing it too now..my humble thanks for all the videos Jeff 👍
@@knowledgeingeneral7090 legs,arms,chest&back,arms with deload or active rest between days i feel i need it... As workout is at home i use 2 pulleys and rope with stones to help me train Legs i only do calf work on stars and squat with backpack full of rocks or deadlift by using rope to tie it to a small handle and i pull that from top floor...the stairs has spacing between them so it allows that set up..its like a big squat rack but for stairs..
Oh I've been doing those cable curls but I didn't know they were called Bayseian. I haven't been leaning but I will after I recover from my current injury!
Something that I noticed after running exclusively Jeff Nippard programs for my first year of lifting, there is next to no arm development. So I am glad that he recognizes that arm training is a weak link for his training and I may run this program after I'm done with the one im currently doing
@@MrSinister718 lol. Probably sarcasm but just in case not - Alex Leonidas has a great video on minimalism and torso dominance coinciding that I've watched since this comment that shares my exact feelings on it.
It would make more sense to train triceps before biceps, because 1. Training biceps interferes with triceps rom 2. Triceps are a bigger muscle, and make up more of the arm
I actually did that a year ago, but building of Jeff's push pull legs split. Only I call it vanity day, and it's arms, abs, and anything that feels non-DOMsy and I wanna do it.
@@destro1989 actually, recently I also started doing calves on that day (and on push day btween bench). They somehow never fit well with my leg day and I can superset them with most anything that isn't legs. Have seen some nice growth recently.
So how does this work in your split? Push/Pull/Lower/Arm? And then go right into arms again during Push and Pull with less focus on arms and more chest and back?
@@MrBdiddyp63 I did a push, pull, leg, upper, leg 5 day split for about two years and reached a plateau with it. I also did that in my condo gym that had limited weights. Once I started going back to a real gym I wasn't able to progressively overload on a 5-day split. Needed more rest. I've recently changed my workout to back, chest and shoulders, rest, legs, arms, rest, restart. So only 4 working days but on a 6 day cycle instead of a weekly cycle, and I've been having more fun and seeing new gains and continuously progressive overloading in each workout.
This was my exact question. Where does he add this in to his training cycle, and how does it effect recovery considering either the biceps or the shoulders and triceps are likely to see 2 days in a row of training
a recommendation for preacher curls that i love: anchor a resistance band and attach to the dumbbell/barbell. the preacher curl gets really easy at the top, and you can likely handle a lot more weight there than at the bottom, where fully stretched you can’t handle nearly as much weight. so by adding the band you can maximize it the whole way. the lighter weight is harder at the stretch point, and as you curl the band kicks in and makes the top part significantly harder. feels incredible.
In other words, the most stimulating part of the movement (at full length, the stretched portion of the movement) is when it's harder. I don't see any issue with that, on the contrary. For that reason, I wouldn't suggest the use of bands.
@@user-ii7xc1ry3x Biceps doesn't produce lots of force when very lengthened, its peak active force is more around mid position, around 50-60° from lengthened. And it doesn't experience SMH so no significant passive force
@@teemamaterasu8685 but they do experience SMH. See incline db curls, or gymnasts for example. (or Dr Mike or even Jeff on this very topic). Nothing blew up my biceps more than slow eccentric full extension dumbell preacher curls
So when do we add an arm day? So I'm doing 6 days, push 1, pull 1, legs 1, push 2, pull 2, legs 2, rest, where can I fit arms in without messing up the plan or ruining me for push or pull?
Idk if you’ll see this but what day of the split are you doing them? Cuz I’m assuming you do push pull legs x2 so where does arms fit in to allow enough time to recover?
Better yet. dont do PPL like a goof. It's clearly ineffective if you need to add an arm day. Do Torso day, legs and abs day, then shoulders/arms day. Rest day.
I do Monday: push day (triceps excluded) Tuesday: pull day ( biceps excluded) Wed: rest Thursday: arms Friday: legs Saturday : either rest or do push day or the pull day again😊
As someone who loves cable kickbacks, how do you feel about that movement putting stress on the shoulders? My working weight rn is 17.5 lbs on kickbacks and i find that after the 8th-ish rep, my shoulder starts to hurt? Have you experienced something similar if so, what would you recommend to improve this?
If it hurts don’t just keep doing it, switch it for some other exercise that doesn’t hurt shoulders and do them for at least a week or two, after that you can try again and see if it healed. You probably tweaked some random stuff and it will go away if you let it heal
So I am following your 6 day ultimate ppl program, where do I add this arm day? Plus I wondered there has been some discussion lately about 2 rest days being better then 1 etc. What is your look on this subject?
Sometbing else you could do is have a day where you focus on arms specifically like on an arnold split where you hit chest and back muscles on one day and arms and shoulders another
Believe me, they do. If you're sore or suffer from DOMS regularly then I suggest you re-assess your form. Additionally, if you have relatively good form on lateral raises then just do post workout stretches to allow more blood flow to the delts and/or a 2 minute massage would arguably work as well.
I have a short bicep head and am not sure if i sould lock out at the bottom of bayesian curls. The stretch is great but sometimes my tendon gets inflamed and I'm scared of tearing a bicep. Should i go full range of motion on it or keep the elbows slightly bend at the bottom? Thanks in advance for replies.
Hey Jeff, Im currently doing push pull legs Im a beginner I want to add one core exercise or 2 like the crunches on the cabletower you showed, but on which day should I do them? Because if my core is sore the next day it can be bad for the next day of training.. On which lift day would you add the core exercise?.
@@mcELINERyour robbing yourself of most of your potential gains by taking zero rest days. Your body only grows when it rests, without taking necessary rest days it is almost worthless to workout
@mrmarkius4855 idk, I listen yo my body. Did like 50 days in a row. Took a day off today, because today is first time in whole period when I'm a bout to do legs and legs are not ready yet
I did not know that😮. That means I can do shoulders 3x a week now?😃. I thought that if I went passed 2x a week; I could overwork myself and not see gains on my side delts
If that is weak...i dont have arms 💀
Uahghhhh am gay
Ggs💀
Usual body dysmorphia among bodybuilders
Well did you see his body😅 if you want to call anything out its that he has small arms compared to that tree trunk body😂
It is a weak point in comparison with the rest of his body. For a beginner, everything is a weak point.
Man said his arms are his weak points. Bro you got an impressive arms. Those guns might get you arrested
His arms are weak point in relation to other parts of his physique
I followed your programs for more han 6months and as ive been watch Dr.mike's videos lately.....i too added an extra arm day from last month ...glad to see you doing it too now..my humble thanks for all the videos Jeff 👍
Doing P/P/L is dumb. Adding an arm day to that is even dumber.
@@MrSinister718 ok big brain smart guy
How many times a week do you work out and how do you incorporate arms?
@@knowledgeingeneral7090 legs,arms,chest&back,arms with deload or active rest between days i feel i need it...
As workout is at home i use 2 pulleys and rope with stones to help me train
Legs i only do calf work on stars and squat with backpack full of rocks or deadlift by using rope to tie it to a small handle and i pull that from top floor...the stairs has spacing between them so it allows that set up..its like a big squat rack but for stairs..
@@MrSinister718Elaborate please
I really don’t understand how people call him small he’s short but he’s massive
short and small are not the same thing
Oh I've been doing those cable curls but I didn't know they were called Bayseian. I haven't been leaning but I will after I recover from my current injury!
I love arm day
me too
Something that I noticed after running exclusively Jeff Nippard programs for my first year of lifting, there is next to no arm development. So I am glad that he recognizes that arm training is a weak link for his training and I may run this program after I'm done with the one im currently doing
How can you not get arm training from doing chest flyes and OHP? DYEL?
@@MrSinister718 lol. Probably sarcasm but just in case not - Alex Leonidas has a great video on minimalism and torso dominance coinciding that I've watched since this comment that shares my exact feelings on it.
@@XanderYTVmost people have the opposite problem where the rest of the body is lacking development
@@XanderYTVwhat’s the video called?
It would make more sense to train triceps before biceps, because
1. Training biceps interferes with triceps rom
2. Triceps are a bigger muscle, and make up more of the arm
Always train triceps twice as hard as biceps.
As someone with shitty triceps genetics and insane biceps I prefer to go all out on the biceps
@@aloci3370that makes no sense, u should be hitting triceps even harder
I actually did that a year ago, but building of Jeff's push pull legs split.
Only I call it vanity day, and it's arms, abs, and anything that feels non-DOMsy and I wanna do it.
sounds fun
So never legs on that day 😅😂
@@destro1989 actually, recently I also started doing calves on that day (and on push day btween bench). They somehow never fit well with my leg day and I can superset them with most anything that isn't legs.
Have seen some nice growth recently.
Bro day. Upper and forearms, abs, calves, delt isos. Fun day to throw in for sure
That would be a long workout! :) Be blessed.
I also recently added an arm day to my workout plan, but I include forearm exercises as well since those are my weakest point now
I love arm day
So how does this work in your split? Push/Pull/Lower/Arm? And then go right into arms again during Push and Pull with less focus on arms and more chest and back?
@@MrBdiddyp63 I did a push, pull, leg, upper, leg 5 day split for about two years and reached a plateau with it. I also did that in my condo gym that had limited weights. Once I started going back to a real gym I wasn't able to progressively overload on a 5-day split. Needed more rest.
I've recently changed my workout to back, chest and shoulders, rest, legs, arms, rest, restart. So only 4 working days but on a 6 day cycle instead of a weekly cycle, and I've been having more fun and seeing new gains and continuously progressive overloading in each workout.
സാഴഗ് സജി djfi❤️👌
This sounds like a great idea actually
Same. I also added an arm day
I feel like this is solid I do it too from time to time because arms recover fast and you can definitely squeeze an arm day in to max the gains
Oh my god.....your lats are just 🔥🔥🔥🔥🔥🔥
Bro always shows with the new exercises that I literally doesn’t even know if they exist
Bro what ur arms r awesome
What does your ppl split look like now that u have a arm day
Maybe push pull leg arm
Push, pull, leg, rest, chest&back,arms,rest
@@KhalilSaadieh bro thats the same as regular ppl if were talking about sets and rest
@@KhangTran-jb6hl this would be ppl x arnold split
i’ve started doing that last workout on some of my arms days and it puts tension on the triceps pretty good
How would you do this, regular PPL and on a rest day you add in upper? Then go back to PPL?
Shoulders next Jeff 👍
where do you add the arm day? once or twice in a training cycle?
This was my exact question. Where does he add this in to his training cycle, and how does it effect recovery considering either the biceps or the shoulders and triceps are likely to see 2 days in a row of training
The best way to do it in my opinion is a Push Legs Pull Rest Upper lower Shoulders/arms
Push Pull legs arms rest, and repeat
@@Zzwins push pull legs arms rest, and repeat
@@tensile858to much bro
a recommendation for preacher curls that i love: anchor a resistance band and attach to the dumbbell/barbell.
the preacher curl gets really easy at the top, and you can likely handle a lot more weight there than at the bottom, where fully stretched you can’t handle nearly as much weight. so by adding the band you can maximize it the whole way. the lighter weight is harder at the stretch point, and as you curl the band kicks in and makes the top part significantly harder. feels incredible.
Yeah preacher bar curls a complete waste of time. Find a machine, more resistance throughout the range of movement, move on with life.
In other words, the most stimulating part of the movement (at full length, the stretched portion of the movement) is when it's harder. I don't see any issue with that, on the contrary. For that reason, I wouldn't suggest the use of bands.
@@user-ii7xc1ry3x Biceps doesn't produce lots of force when very lengthened, its peak active force is more around mid position, around 50-60° from lengthened. And it doesn't experience SMH so no significant passive force
@@teemamaterasu8685 but they do experience SMH. See incline db curls, or gymnasts for example. (or Dr Mike or even Jeff on this very topic). Nothing blew up my biceps more than slow eccentric full extension dumbell preacher curls
Preacher curls are humble
This body fat % looks incredible on you. Love your content.
So when do we add an arm day?
So I'm doing 6 days, push 1, pull 1, legs 1, push 2, pull 2, legs 2, rest, where can I fit arms in without messing up the plan or ruining me for push or pull?
You can run Pull, Push, rest, Leg, Arm, Rest, Repeat or if you like going to gym more days then Pull, Push, Leg, Arm, Rest, Repeat
@@SkipperSennin ok that makes sense, cheers
When do you do arm day because before and after that you can train your any of your upper body ideally
I do side delts/arms twixe a week. Day 1: chest/back/ rear delts Day 2: Side delts/Arms Day 3: legs
Idk if you’ll see this but what day of the split are you doing them? Cuz I’m assuming you do push pull legs x2 so where does arms fit in to allow enough time to recover?
he really called them weak
So you do a 4 day cycle? PPLA repeat?
Not sure. His PPL video says he has Push1 Pull1 Legs1 Push2 Pull2 Legs2 days (not that order, but 6 days)
Sick lay spread
How much difference did adding an arm day to your split make for ur progress?
Very RP-like
But like where do you put it in? On a push day? Pull day? Just skip legs?
Bro circled back to bro split
The side delts are tricky though but yea youre never gunna get them too big where it will ever not look good.
Bro Jeff looks like a certified little person in that JM press clip ☠️
Please make a video about how u do this do u do PLL arms rest or PP rest arms legs rest or v
Better yet. dont do PPL like a goof. It's clearly ineffective if you need to add an arm day. Do Torso day, legs and abs day, then shoulders/arms day. Rest day.
I do Monday: push day (triceps excluded)
Tuesday: pull day ( biceps excluded)
Wed: rest
Thursday: arms
Friday: legs
Saturday : either rest or do push day or the pull day again😊
@@MrSinister718Abs are not part of the torso?
@@perotal dont be a pedantic bundle of sticks. Im not typing out core
@@MrSinister718basically a bro split
It's good to add forearm to this set?
Nah
waste of time.@@ryansmith-jr4gn
Just try it
Why not?
always good to add forearms. I do them on my accessory day AND my arm days
I would’ve liked to know how you fit it in the week
How would that routine look like? Like push pull legs arms rest or sth like that?
is it okay to do triceps and sholder again in the push day after arm day
You can also do arms on push and pull days since there is always a leg day or a rest day after if you do push legs pull rest.
As someone who loves cable kickbacks, how do you feel about that movement putting stress on the shoulders? My working weight rn is 17.5 lbs on kickbacks and i find that after the 8th-ish rep, my shoulder starts to hurt? Have you experienced something similar if so, what would you recommend to improve this?
If it hurts don’t just keep doing it, switch it for some other exercise that doesn’t hurt shoulders and do them for at least a week or two, after that you can try again and see if it healed. You probably tweaked some random stuff and it will go away if you let it heal
Stand up
would this be push/pull/legs/arms/rest repeat?
Possibly or y could do push pull legs and triceps and arms on rest day
Lose the PPL. Thats a terrible split. It's for noobs.
@@MrSinister718what's better then?
How many of those sets are working sets , are they all working sets ? Or is the first always a warmup and then the rest are always working sets ?
So I am following your 6 day ultimate ppl program, where do I add this arm day?
Plus I wondered there has been some discussion lately about 2 rest days being better then 1 etc. What is your look on this subject?
Barbell curl is just king over all these single arm isolations
Not really
arm begind the back -> better for the long head
Sometbing else you could do is have a day where you focus on arms specifically like on an arnold split where you hit chest and back muscles on one day and arms and shoulders another
I’m looking to do the same Jeff. Curious as to when you set your arm day? Is it PPL - arm day - then repeat?
so you do push pull legs arms and repeat? so each time for example push is on another day?
Can i use this as my full arm day(not including forearms)
How do you include an arm day into a push pull leg workout routine? In your rest day? 🤔
On arm day, Is it ok work Biceps and triceps together?
If that's a weak point my whole physique is a weak point 😂
Wish my side delts recovered quickly 😢
they do
They do alot of your androgen receptors there
Believe me, they do. If you're sore or suffer from DOMS regularly then I suggest you re-assess your form. Additionally, if you have relatively good form on lateral raises then just do post workout stretches to allow more blood flow to the delts and/or a 2 minute massage would arguably work as well.
@@Dozaaaaaandrogen receptors dont speed up recovery😂
Bros “weak point” is bigger than my leg
Whenever I see guys that hyperfocus on lifting (I lift too), I can't help but think - come get on the rowing machine next to me, big guy.
I have a short bicep head and am not sure if i sould lock out at the bottom of bayesian curls. The stretch is great but sometimes my tendon gets inflamed and I'm scared of tearing a bicep.
Should i go full range of motion on it or keep the elbows slightly bend at the bottom?
Thanks in advance for replies.
do you do same weight all sets or do like a pyramid from high to low weight or low to high weight
Why not alternate the three muscles? They have somewhat more time to recover, and since volume is your thing here you’ll get in more.
So; Push-pull-legs-arms day off. Push-pull-legs-arms day off and so on?
@jeffnippard
I also do push pull legs but my chest is lacking. I now do shoulders with legs to do one chest exercise more. Is this good or should i do more?
Best bicep workout is long preacher curl eccentrics after failure. If you ain’t shakin you ain’t bakin
Omg I just watch influencerLvl eat out at Jeff about 10% body fat smh.
I’m a fan and Jeff’s content has helped me cut and bulk beautifully.
Now you got to make a ppla program
If u train biceps on arm day then only back on pull day?
how tall are bro??but anyway good shit
Are you taking a rest day? What do you think of the volume per week? Push/pull/legs/arms/rest. This is exactly what I did a month ago.
Honestly that’s a good split. You have a good amount of time to recover as well
Link to the full stream?
Hey Jeff, Im currently doing push pull legs Im a beginner
I want to add one core exercise or 2 like the crunches on the cabletower you showed, but on which day should I do them? Because if my core is sore the next day it can be bad for the next day of training.. On which lift day would you add the core exercise?.
when will I add these in?
where in the PPL split did you add an arm day?
I have about 40 minutes before work a day to do a workout lmao I don't know how they find the time to do all these workouts
Just train after work then if u need more time or do less exercises but high intensity
have you tried training with small arms
“Airm dey “ 🤓
Should add extra leg workouts on arm day. Not the other way around 😂
Who’s got a good ppl split for a natural lifter would greatly appreciate it
Idk, I am on week 9 of pull/push/legs with different ab finish on each day. No rest days. Just hard work every day.
@@mcELINER What does that look like? Could you send a link or write it down? Thanx
@@mcELINERno rest day is a bad idea bro
@@mcELINERyour robbing yourself of most of your potential gains by taking zero rest days. Your body only grows when it rests, without taking necessary rest days it is almost worthless to workout
@mrmarkius4855 idk, I listen yo my body. Did like 50 days in a row. Took a day off today, because today is first time in whole period when I'm a bout to do legs and legs are not ready yet
Why not the cable cross for side delts?
how would your split now look after an arms day?
I’m just curious. Is this guy short or is it just the camera? No disrespect intended.
he's 5 foot 5 inches
I did not know that😮. That means I can do shoulders 3x a week now?😃. I thought that if I went passed 2x a week; I could overwork myself and not see gains on my side delts
so what does the split look like
When is he taking rest days?
Anyone knows the split?
4 on 1 off
I thought you said ASIAN cable curls. I was disappointed when I realized you didn’t lol.
So whts your new workout plan with arms day
Your arms are definatley not a weak point my son
It's not that hard to understand
Like bro when do you place this arm day
And then you couldn’t lift your arms all night! 😅 putting in work Jeff!
Where do you program the arms in the PPL split ?
Ummm, so how do I add these to a PPL routine? Weeks don't have 9 days
Idk why my biceps never seem to grow
This splits is the exact I do it tho, it's just an extra recovery day
Is this channel owned by jeff? Why is it not official?
How do u add an arm day to ppl?
Why do u do 3 sets? Why not 4 or 5 or 2? Isnt it better to do one or 2 sets to failure
When tho?
I recommend hitting biceps on a push day and triceps on a pull day, or doing both on leg day if you can't/don't want to add another day
My arms are 2x longer. Can’t get the same results.
One more step before you get to a bro-split!
My biceps just wont go 😢
Did he say a weak point? What about me I will be happy with half size of his arm.
If Jeff’s arms are a weak point I’m an amputee