My New Science-Based Full Body Workout For Pure Bodybuilding
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- เผยแพร่เมื่อ 10 พ.ย. 2023
- Check out my full 10-week Pure Bodybuilding Program! 20% off for launch week: jeffnippard.com
This video shows one workout from the full body version of the program. There is also a push/pull/legs version and upper/lower version available!
I specifically designed this program to MAXIMIZE muscle growth and over the course of the next several months we will use brand-new exercises, intensity techniques, and cues you’ve never heard of before, based on the latest hypertrophy science.
All of the popular “bro” bodybuilding programs lack scientific structure and most of the other “science-based” programs on the market are repetitive and boring. This is the only program I’ve ever seen that combines the best of both worlds. It has the enjoyment of field-tested “bro” techniques and uses science-based training methods that actually work.
I want this program to get you better results than any program you’ve ever run, regardless of your current training status.
This is the ONLY program I've ever released that is 100% focused on pure bodybuilding and it’s also the program I’ve put the most effort into making (by far).
This isn’t a generic powerlifting program. This isn’t a run-of-the-mill fitness routine. This is PURE BODYBUILDING.
Learn more here: jeffnippard.com
In this short, I'm showing an example of a workout from the full body version of the program:
1. Cross-Body Lat Pull-Arounds: 3x10-12
2. Low Incline Smith Machine Press: 3x8-10
3. Machine Hip Adduction: 3x10-12
4. Leg Press: 3x8
5. Lying Paused Rope Facepull: 3x10-12
6. Cable Crunch: 3x10-12 - บันเทิง
In case you missed it, I just launched my new Pure Bodybuilding program this week and it's still 20% off this weekend. This is one of the workouts in the Full Body version of the program and there is also a Pull/Pull/Legs and Upper/Lower version available! If you're looking for a routine purely dedicated to hypertrophy training, check it out at jeffnippard.com!
Hey Jeff! What is the difference between a semi deload and a full deload in terms of the weight, sets, and reps?
Relax your face during lifts, or you'll look 90 at 50
Are bulgarian split squats enough for the hip adductors and abductors?
People are just gonna torrent it
@@marwanshahid6922 what does torrent mean?
Mario rios is about to have a heart attack with this one
Who?
@@BombSquad.MP4Leon edwards’ wife
bro i started laughing my ass off cuz i understood the joke😂
Jeff Nipples sold his soul to the fitness matrix
@@hamzarahmani7740dude touch some grass
3x10 cross body lat pull-arounds
3x8 low incline smith press
3x12 machine hip adductors
3x8 leg press
3x12 lying face pulls
3x12 cable crunches
For those of y’all who want to screenshot
Ur the man
MVP
You’re gonna be in the gym all day with these many sets
Thank you very very much.
@scyther7858 It's 18 sets? That's not really an insane amount. Even with 2 minute rest between sets, you can do this in about an hour. Shorten the rest time to one minute between abs, and you're almost guaranteed to be out in less time.
I'm in the middle of week 6 of this program and my bodpod test from this morning says I went from 217 lbs to my current 211 lbs, lost 12.3 lbs of fat and gained 6.5 lbs of muscle on a 20%+ caloric deficit, and I'm 50. If I can do this at my age, you young whippersnappers can do much more in the same amount of time. Loving this program!
Are you tracking macros or just calories?
@@andjustice4all89 I calculate my macros according to his nutrition handbook and I track it monthly, so after the first month I adjusted my body fat and lean mass percentage to account for the changes, which means a little less fat and a little more protein. I have it all in excel now so it’s easy.
I turn 25 this year and was worried that I’d get weaker as the years go on since you stop increasing in testosterone at 25. You give me hope 🥹
you gained 6.5lbs of muscle? in 6 weeks? ON A 20% DEFECIT? Yeah sorry pal, calling bullshit
@@blucif6210it’s more likely that he gained 6.5 pounds of fat free mass, including water. this would be more feasible
Love it how your channelling your inner Davis Diley. - please do more videos like that.
Okay bhaisaab
yea the graphics are goated for sure, really sinks into my noggin
Glad to see someone else shout him out
@@troyrichardson8787 not sure it’s necessary bhaisaab
Who tf us davis diley
Ok I see the Davis Diley editing in this one, cool
Those leg adductions had me by surprise man. Definitely gonna try it tho
I always thought of them as a "womens exercise" but added them in a few months ago and my legs have blown up
Just got easy at first as I found the doms horrific for the first few weeks
@@thelarko16rookie mistake I'm guilty of as well, hits like a mf 24 - 30 hours later 😂
When you do adductions do you also have to do abductions as well to avoid imbalances?
Maybe the machines I’ve used just don’t go high enough, but I’ve found that they are just too easy, I’m not the strongest guy but I can still max the machine and crank out reps
Bench press, rows, squats. There, i said it.
Squats , Incline Bench , & Weighted Pull ups works really well too for body building.
I do this plus some isolation exercises for workout A of my program. For workout B I do deadlift, pullups, overhead press, and isolations.
Bench is overrated. Shoulders are much more important.
Thank you
Full body is the truth .
Did people not watch the whole short? He clearly said the rest of the muscles which are not hit can be hit on another session.
He said full body, not every muscle workout lol
@@TheBillhimer346 yeah fair enough bhaisaab
is it really full body then?
Biceps,hamstrings,calves,lower back?
Bro, full body doesn't mean you target every muscle in your body
You know a lot of people hate you, but I gotta give you some props because you really break down everything in your videos and make it very easy to understand
I'm back on the workout scene since like 8 years and I'm so excited about the cool graphics of muscle overlay....I remember people drawing with sharpie on themselves
Lying face pulls look brilliant!
Is there or can you make a video about how to preform the cross body lat pull around?
I just started my high frequency program this week , it’s crazy how great one feels when they work each muscle group everyday or 5 days a week for me , I’m sore in places that I haven’t felt sore in awhile
How did I miss that Pure BB has a full body option?!? Just finished my second run of your High Frequency program. Full body has my ❤
Dope seeing sometime who is positive about the Smith machine i use it alot due to my rotator cuff injury i feel the safest method for chest for me
Hating on the smith is for the weak of mind. It's safer and easier on the joints, with less risk of injury in case of failure. People that hate on it just have a poor ego.
My shoulder is so fucked that i cant even do push up..
@@Kem3s hey! I said that for years but now I’m all good! “Shoulders back and down” on every workout changed everything. Keep trying and figure it out, it was a life changer for me in the gym
@@StephenAubreyMusic lol, no
@@Kem3s weak.
Incredible work Gokunaru. Amazing.
Buying the program in appreciation for the knowledge! Will be searching for info regarding warmups too.
1. Machine Chest press
2. Machine back pulling
3. Machine ab crunch
4. Machine leg press
Bench Press, Weighted Pull-Ups, BB Zercher Squats.
Im sure the shorter RoM for the face pull might be better for volume, but it would be best to take mobility into account and get a better squeeze of the rotator cuff just by supinating the forearms
My total body workout 1
1. Barbell Squat 1 × 5-8
2. Incline Bench Press 2 × 5-8
3. Barbell Row 2 × 6-12
4. Weighted Chin Ups 1 × 6-12 > Dropset to bodyweight
5. Lateral Raises 1 × 10-15 > 3 Dropsets
6. One arm Tricep Extension 2 × 6-12 each arm
7. Cable Reverse Curl 2 × 6-12
8. Pavlov Press Each side to Failure once
Love the short form content 👍
😂
How can you make a full body workout without squat?
I tried this i really do like it alot
Super cool format! Thanks 😮
Np bhaisaab
I really like the highlighted muscle groups to see what should be activated. You took notes from Davis Diley I see (idk if he came up with it first or not)
Im doing the PPL out of the three programs, im having a blast
same bro!!
@@tonyn1378 I’m probably not bhaisaab but lmk what the exercises r pls?
@@tonyn1378nice
I'm about to do it, I'm just wrapping up my first year of training with an aggressive mini-cut before the program so I can bulk for longer on the program. But I'm really excited for the pumps since I've only ever done upper lower splits
nice going bhaisaab@@faithiso8778
' start with cross body reach arounds '
i was excited about these new programs, just worked out the split in video yesterday..but im super bummed there SBD in those three programs
Looks amazing, just need arms and some hamstrings and its perfect
Those are on different days
UPDATE: In my original post I misspoke and said I gained lean muscle when I meant lean body mass (ie. fat-free). I'm 50, 5'9, haven't been to the gym since my 20s, and started his Pure Bodybuilding system as soon as it launched in November, and I've been really happy with my recomp, my three bod pod scans so far proved to me that it actually works. I'm on a 20% deficit and first scanned at 217.3 lbs, 34.5% (75 lbs) fat, and 65.5% (142.3 lbs) fat free. After the 5-week mark I scanned it at 211.6 lbs, 29.6% (62.6 lbs) fat, and 70.4% (148.9 lbs) fat free, and right at the end of my 10-week program I scanned it at 207.2 lbs, 25.8% (53.4 lbs) fat, and 74.2% (153.8 lbs) fat free. I was a little unhappy at my last scan because I was trying to get the earliest scan available and they had one same day but I had to go in the afternoon instead of the morning like I usually did before, so I didn't go in fasted that time and instead of weighing in at 205 my breakfast made me go 2 lbs over and I don't know how that affects the scan results. Despite that little detail, it doesn't matter much overall, I lost 22 lbs of fat and gained 12 lbs of lean body mass in 10 weeks; that was back in January. This morning I weighed in at 193.3 lbs and 21% bodyfat, but I won't know for sure until I do another scan in 2.5 weeks; I'll post my results.
You could have edited your earlier comment
@@HappyBoardGames-ki4pt I added a whole lot more information than an edit's worth, so it justified a follow-up comment.
@@anthonyortiz7924 I said that because this comment won't get the reach of your previous comment and people wouldn't know and misinterpret your words
I hated this one at first but I like it a lot after a few weeks. The lying face pulls I feel sooo much more than standing. I use the Phil Heath grip tho with the rope between my split fingers.
Thank you!
Can you please do another full body B workout?
This mass of muscles is just great
Those designed muscles that appear ahead the video are sooo cool
Never did lat pull arounds, gonna try them next mesocycle
Good sequence and series of exercises. You just need something to cover the traps and biceps.
I'm having issues with recovery from lower body workouts, mainly legs. I'm finding myself work legs less because they take so long to recover, I limp for 4 days, and I already have a physically demanding job lmao
Do inner thigh muscles actually show?
A couple of surprising exercises there Jeff. Hope the new book does well when it comes out.
Thanks for all the good content
I've bought the pre-order version with all three phases for under 30 bucks! I've started with full body
Imma do this tmrw take a before and after and rate it
now this looks good. no overcomplicating. gonna jot it down.
Yeah it’s simple stuff bhaisaab
I wish my gym had an aductor machine
Hey man..just want to say thank you for your guidance you have give me over year..really helpful. I feel alot healthier and much more stronger. Cute x
Deadlift , squat , Bench , Pull up , lateral raises
adductions for mass?
Do you have any of these that are strength oriented? I love your videos but I’m not the biggest into muscle only. For example squats > leg press for strength. Thankyou sir!
What should I look for if I want to balance hypertrophy with strength and stamina? I work in construction so having strength and endurance is really important, but I also kind of want to look bigger.
Hey man. I surf and do yoga, and I wanted to throw in some gym time. I realized that since I'll only have time for 1-2 sessions a week, I better find a full-body workout. I don't mind going hard (if that's considered hard) and doing 4 supersets (x4). Can you make a video on a workout like that?
Is there a video showing the lat pull around better? I can’t see how it’s set up and the way I am trying to do it feels awkward and wrong. I can’t find a good example of how to set it up and positioned for the deep stretch.
Jeff just makin Shìt up now lol
Yeah I'm surprised he didn't add "toe raises"
I have never really done full body workouts. What’s the pros and cons?
Bros built like a muscular 4th grader
How do you make that X-ray effect to show the muscle?
This is the best program I’ve ever done and I’ve done a bunch lol. I’m gonna run all three. Right now I’m doing the upper lower version and I fell in love with working out all over again. I’m gonna do the PPL version after I’m done with UL. This program is 11/10 stars. The pumps are insane and I feel like I’m pushing each set more efficiently than the bro split(which I like) but find myself on certain sets winging it. This program every set is done with full efficiency. I’m already seeing results and I’ve been lifting for a very long time.
hey man i’m super interested in what ur saying as i previous was bodybuilding for 1 year and now it’s been 2 years of just nothing and lost muscle and gained fat
could you please tell me what you mean by “run all 3”
a deeper explaination would be very much appreciated as for the last month i’ve found myself stuck in my room and everytime i try to go to the gym i just have no plan and only follow my common sense, as i don’t have any splits so please explain further
i’m 20 please it would mean so much if you could give me this info
@@rainz3381there are three different versions of this program. One full body, one upper/lower, and one push pull legs.
I do leg press almost every time. I weigh only 155 but do 6 plates for reps on leg press
Bro always has come up with a new exercise stop making things difficult
*full body workout* misses about 10 body parts.
Which parts exactly ?
He only shows a fraction of what’s getting worked out, of course there’s more to it in the program.
Wisdom Jeff❤❤❤
Great video , How are you doing
That face pull technique is just extra effort and you can sit in reverse on the bench and do the exercise
Without causing tons of fatigue he says.....
I'm always dying after heavy leg presses
😂😂
Would you still recommend mith machine presses, considering they don't hit the pecks at their maximally stretched position?
good workout when traveling
What should I do if I feel my front delts while doing lat pull around?
Not a single free weight in sight..
my favorite is dips, pullups n squats
Mine is dips close grip palms up pull down squats and deadlifts
Hm. My only critique is no hip hinge movement, unless you’re considering the cable crunch that. But there’s nothing for the lower back here. Maybe lat pull-arounds? Also.. throw some calf raises in there. Not taxing.. short rest times.. just 5 more minutes to the workout.
My full body:
Military press
Bench press
Bent over rows
Romanian deadlifts
Hack squat
Lying face pulls be better on a bench?
You hit the adductor longalis, but the movement is abduction
I’ve been able to do a full stack of the leg addictions for 10-20 reps for years and my legs are still small rip
So thankfull for this video ❤ glad you direct all the pencilnecks to the machines for women so i can train
Love fullbody
Saying leg press doesn’t cause fatigue is like saying drinking water makes you thirsty. Great video tho
Key phrase he used was 'tons of fatigue'
Ah the twist and shouts
I do slow weighted muscle ups on the rings and squats and deadlifts. That’s it really
I'd love to do some adductions, but it didn't go so well last time. Haven't been walking right all week, I think I fucked something up. You got me fucked up worse than my groin if you think I'm skipping leg day today though.
Idk man it sounds terrible… Where are the weighted pullups the weighted dips? Too many isolation exercises to be called a full body.
Maaan... Your legs! They are actually MASSIVE! 💪
Just asking but surely the cross body lat pulls would engage a lot of rear delts
Where's the rest of the program?
How often should I do this a week?
Can i follow these in cutting phase.. I am trying lose fat
Bro stay aiming at the ground lmao
Do you have home workout full body workout?
So funny to see workouts for muscles vs actual performance 😂 #athletelife
Hey Jeff, I'm struggling with the little size of my arms. I'm tall 181 cms and my weight is on 105.5 kgs I want to optimize my w.o. to build my streght in the foundamentals. What's your advice, tips and more? Glad for ur work here ❤
tricep pushdown
There are a few fundamental that helps you start and never quite go away:
-Seated Bicep Curls
-Chin dips
-Push-ups
-planks
-Squats
Do all these and you got already a nice head start
What number do you put it on for low incline press?
What part of lats activate the most cross body lat pull-around?
Leg press is a ton of fatigue when done to failure
Jeff keep up the great work your videos keep me motivated during tough times 🫶🏼
how to exercise for a bigger soleus?
if there's missing muscles is it full body?
what i never understand in choosing the weight:äs:
so much that i can barely finish it on the last rep, or at each rep? 🤔🤔
My gym only has an angled Smith machine. Should I angle away from the head or towqrds the head with bench press?
Towards the head would target your shoulders more, away the pecs. So choose the area you want to develop more.
Both angles are great, but if you aim for pecs, 100% away from your head. Don't forget to squeeze this chest when you're fully up!