If you modify your split to include rack pulls (like you recommended), is it an issue that you’ll have a pull day immediately after a leg day? I mean, would the rack pulls on the pull day harm the recovery for your legs?
Great video, almost same as my routine (I try to do 3 sets for biceps though). Can you comment on much split between arms and other muscles is optimal? I mean set ratio between biceps and back, and triceps and chest for balanced hypertrophy gains. Assuming average genetics and push pull legs program.
I think the suggestion was already made but can you make a lpper body lower body science-based workout too? As well as full body? That would be very informative!
0:34 1-Arm Lat Pull-In 2 x 15-20 2:27 Pull-Up 3 x 6-8 5:35 Meadows Row 3 x 10-12 7:06 Omni-Grip Lat Pull-down 3 x 12-15 8:11 A. Rope Facepull 2 x 15 B. Reverse apex Deck 2 x 15-20 C. Band Pull Aparts 2 x 15-20 10:08 EZ-Bar Bicep Curl 3 x 6-8 11:13 (optional) Incline Dumbbell Curl 2 x 15-20 11:39 Rack Pull 3 x 6-8
Lat pull in 2x15-20 0:36 Pull ups 3x6-8 2:27 Meadow row 3x10-12 5:35 Omi grip lat pulldown 3x10-12 7:07 Rope faace pull 2x15 rep Reverse peck Dec 2x15-20 Band pull apart 2x15 - 20 8:11 Ez bar curl 3x6-8 10:02 Incline dumbbell curls 2x15-20 11:14 Rack pulls 3x6-8 11:41 just for me to remember
'No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.' (Socrates). These video's made me think of this quote, because of the combination of philosophy and working out, which applies to my ideal of the "athletic philosopher". Thanks for your GREAT, intelligent work Jeff!
@@brendan8593 Irrelevant since our physiques are the same as men in his time, but way less developed compared to them because of our sedentary lifestyle.
YES!!! I'VE BEEN WAITING ON THIS! I've been hitting the push workout for my PPL and I'm seeing pretty good results from it. I really appreciate your videos and they have helped me quite a bit. Thank you for all your doing. I'll be running this workout today!
Love this series, I’m not a beginner but also pretty inexperienced in some areas. Workout is science based and explained really well. This channel is absolute fire.
Copy pasta into your notes app while you're at the gym: 1-Arm Lat Pull-In: 2 x 15-20 Pull Up: 3 x 6-8 Meadows Row: 3 x 10-12 Omni Grip Pull Down (Wide, Medium, Reverse): 3 x 12-15 Face Pull: 2 x 15-20 Reverse Pec Deck: 2 x 15-20 Band Pull Aparts: 2 x 15-20 Ez-Bar Bicep Curl: 3 x 6-8 Incline Dumbbell Curl: 2 x 15-20 Rack Pull: 3 x 6-8
PULL #1 One Arm Lat Pull-Ins:- 2 x 15-20 (Only for Pre-Activation, Avoid Failure.) Pull-Ups:- 3 x 6-8 Meadows Row:- 3 x 10-12 Omni-Grip Lat Pulldown(Wide Pronated, Narrow Pronated, Narrow Supinated):- 3 x 10-12 (Tri-set of Face Pulls, Reverse Pec Deck and Band Pull Apparts) Face Pulls:- 2 x 15 Reverse Pec Deck:- 2 x 15-20 Band Pull Apparts:- 2 x 15-20 Ez Bar Curl:- 3 x 6-8 Incline Dumbbell Curl:- 2 x 15-20 Rack Pulls:- 3 x 6-8
What do you guys think about this split? Workout 1 - Push and Abs + Swimming crawl 20 min - Dips - Incline Dumbbell BenchPress - Pushups - Dumbbell Bicep Curl + Dumbbell Shoulder Press in same movement - L-sit - Weighted Crunchs with rope Workout 2 - Pull and Legs + Swimming crawl 20 min - Pull ups - Dumbbell Row - High Row with rope - Deadlift - Squat - Leg Curl I´v just started hitting the gym again and have very limited time so I´m trying to squeeze in a full body workout divided into 2 workouts that I rotate. Also swimming (crawl) for 20 min after each workout. I´m not going hard at all, just trying to get a solid foundation, focusing on technique and a program that is easy to remember. PS. Thank you Jeff for all your videos. They are really good and inspiring. :)
I just found this channel and I'm not one to normally comment much, but this is one of the best channels I've come across in SUCH a long time! You're so educational and informative and I just can't wait to get into the gym tomorrow morning and feel more confident about what muscles I'm building and having more of an organized plan! Can't thank you enough!
Thanks so much for this Jeff it’s just what I’ve been wanting. I’ve needed to change up my push, pull, legs routine for a while now and you’ve taken the work out of it for me. I always watch your vids with interest because they are so thoughtful, well researched and more importantly tried out.
Aghhhh I’m so ecstatic I’ve finally found someone who backs up what they say with real research! God I learn so much from you! Bless you! Please never stop doing these lol.
Hi sir. After watching more than 100 videos and training for over 2 years now I finally got what I have always wanted...Thank you so much for your wonderful workout videos. I just tried these workout exercises, tips and tricks for just last 2 weeks and I can feel the difference...Subscribed and will share to all my friends ...They badly need it..Thank you again..
Jeff thanks so much for doing these, and not trying to charge everyone $10 to see your program. These are incredibly helpful, and I think you'll probably come out on top in ad revenue over time due to people always taking the time to watch the whole video and I for one never skip your ads b/c I understand what you're doing here is very generous. Cheers bud
Jeff, is it possible that at the end of the science applied series you compile all workouts into a workout regime for the week? I would pay much more for the whole workout combined than having to buy each separately. Many thanks for the work you put in, this channel will blow up soon!
Just got back from today's workout applying all of these (well, all until failure), watching again to improve my form next time. Really loved it, definitely got a good burn. I am SO excited about the Science Applied Series THANK YOU FOR PUTTING TOGETHER SUCH BEAUTIFULLY EDITED VIDEOS. So amped for LEG DAY!
I see a Science Explained or Science Applied video. I automatically like and favorite because I know I'm about to have a knowledge bomb dropped. Love your work Jeff.
After watching this video, I followed this workout step by step. After doing it I had the most insane trap, rear delt, and lat pump ever. For you guys who haven’t tried it, do it because this workout is lethal 🔥
I have always been wondering why lat activation/pre activation isn't as prevalent as glute activation! Looking for more lat activation routines! Thanks for posting!
Lat pull in 2*15-20 (like lateral raises) Kneeling (Wider muscles people thought about it while they did it) Assisted wide grip pull up (Aim to bring chest up to the bar) (Maintain some degree of tension at bottom not a dead hang) 6-8 rep range (Concentric shouldn’t last longer than 3 seconds and eccentric should be performed so that the load is controlled against the forces of gravity) Lat stretch Drive into it bend knees and hinging Meadows row 3 sets 10-12 reps Arm more out to side so plane of motion directly in line with fiber orientated of lat covers and rear delts will be hit too Pronated grip and horizontal shoulder abduction stagger your stance and row to side and you are bent over flat back Omni grip lat pull down One set with wide grip overhand One set with narrow grip overhand (more biceps as lats accumulate fatigue) One set with wide underhand (biceps more involved) Superset: rope face pulls (Rear delts, traps and rhomboidal) Band pull aparts Burn out the rear delts Local metabolic stress Ez bar bicep curl - standing (Hit with heavy weight at end) Wide grip Incline dumbbell curl Fatigue the bicep with higher reps And get greater degree of stretch from biceps by having arms behind torso Abs
You are the prime source of knowledge..... please continue doing these, as a teen I always refer to whatever you say, as soon as I get some funds I'll get your program and make them gainz!!!
I just wanna say I appreciate your content so much, when i first started lifting i knew nothing about nutrition or even proper training techniques, I was just going in the gym doing what I thought would work, after finding your channel my body started to transform(slowly but surely lol), not only that but you have also inspired me to start my very own channel in which I posted my year and a half transformation video and hope to continue with it, for real appreciate you so much, keep killing it man!
3:25 Man I can't even do more than one pull-up, let alone one with added weight 😅. Thanks for the video! I'm newer to the gym (about 6 months in) and just switched from isolated body days to PPL. Went through my first week and so far it's kicking my ass! But this video helped a lot. Seems like I need to focus on back muscles more. I've been looking into an exercise to work on the mind-muscle connection for the lats. Anyways, thanks again! I'm hoping to get some decent gains soon 💪
You are such an important resource, and inspiration for so many people out there Jeff. Thank you so much for delivering the content you do. Your pursuit of the truth and excellence is something we can all learn from!
Great video Jeff. A note on the EZ bar: For a preacher curl with the EZ bar, the close-grip is far more engaging. However, for standing up while curling, the wide-grip is better.
Thanks so much for doing these vids man! Really appreciate it, starting back at gym Monday it’s been a while! I’m really rusty with where to start, the detail you go into is so helpful keep it up mate.👍🏻
I genuinely appreciate these videos. A lot of bro science floating around. For you to actually show the documents and web pages is commendable. For what it’s worth you have my respect Sir, as well as a new subscriber.
I been lifting for a few years now and had my own pull workout I was doing. I tried this one yesterday and it absolutely destroyed my back and I felt like a brand new lifter. Sore as hell today. Good shit Jeff I'll be using this for a while.
Wow I love your channel! It's great how you support your arguments with empirical studies. (Finally it pays off that I study psychology, which uses empirical methods) :) Greetings from Germany
As a PT your vids are just what is needed. Short, engaging and factual. Beats going back through the books to review and even learning new stuff from ya. Keep up the good work mate!
Awesome video Jeff. You can really see the time invested in the video, the quality is excellent. It's weird to see that you included Rack Pulls at the end, since they are a heavy compound movement that overloads the whole back and taxes the CNS to a large degree given the weight utilized and musculature involved
Well mate I was thinking that he is doing rackpulls at the end of his workout because it will involve less weight and as your back musculature has already taken so much beaten so there will more activation in order to pick up that weight
Jeff, You’ve been a big part of my fitness journey. I’ve gone from anorexic to benching 230 in a year thanks to a lot of your informative videos. I tried this work out today. Really enjoyed it. I found my lower back hurting during the meadow rows, so I’ll probably avoid that one, but other than that I really love this one.
Its been a while since you’ve commented but, how are you finding his Push, Pull, Leg setup? Idk if you do it anymore but when you did, did it get you results?
One arm lat pull down 2×12 opposite of a lateral raise. On the ground pulling towards the rib cage.pullups weighted 3×10,stretch lats between sets.meadows row 3-12.omnigrip wide,close,reverse grip,latpulldown 3×10.rope facepull 2×10 high to low sqeeze shoulders heavy,reverse pec deck 2×10light out and back omni grip,band pulls aparts 2×10.ez bicep bicep curl 3×12.incline dumbell curl 2×10.rack pull 3×8, below the knee use a belt, avoid failure focus on technique.
Great video Jeff, thanks once again. Question: Wouldn't 2 of these kind of pull workouts be too much volume per week? Considering youre doing comparable intensity and volume for push and legs
Every time I see you holding the mic, I always think of my initial thought - it looks like you're holding a beer can! haha or some sort of beverage. aside from that - love your videos!!
It actually isn't that great for building your pull-up strength. Use one of those heavy duty bands (anchored from the bar above) to under your feet (legs extended) instead!
Love the new video and the series. You always make really high quality content backed up by science which I appreciate. I should say though that I do like these sorts of videos (when you’re in the gym) more then your MBM videos though, they are a little in depth for me personally. Keep up the good work Jeff
Hey Jeff, when you're loading your workouts do you tend to do ramping sets? I.E adding more weight each set? Wondering what you feel is more optimal as far as loading each set.
Absolutely love the 1 arm lat pull ins to kick off a workout. Been doing them a few weeks now and I’m seeing so much improvement over the rest of my pull workout. Thanks Jeff Awesome information!
Its almost imposible to do this twice a week while cutting...after a 2 3 weeks ur drained out...at least i was. While bulking its by far most superior workout plan to build muscle.
Yet another high-quality video! I don't know if you're able to edit this now, but I noticed at 8:12 when you list the rear-delt tri-set exercises that the first one simply says "2 sets x 15- reps" rather than "15-20 reps." Thank you for all the amazing content, I'm (kinda) looking forward to leg day:)
Dude i love every one of your videos mainly because I'm not much of a reader I'm more of an audible learner so your videos have literally helped me become better/smarter when weight training because im actually learning stuff so i just wanted to say thank you so much for doing all the hard work (reading) lol. On a side note I'm 42 and I'm trainging to compete in mens physique at The Arnold in 2020 it seems crazy but i haf to set a goal for myself. I hope to see you there i missed you this year I didnt know where you were at.
What are your thoughts on doing neutral grip pullups? I feel like I get a little more ROM with them. Also I feel it more in my forearms than my biceps, which I prefer since I personally don't do many exercises that challenge my grip.
Phillip Lavrador I would have to say that this would be a hypertrophic workout. Rep ranges above 6-7 tend to be more hypertrophy based. With that being said, strength training is anything less than 6 reps.
Are not these very long workouts? I mean, like 90 min (approximately) 6 days of the weeks seems a lot for me. Great video Jeff, wanting to see the next one.
Don't know what you guys are doing but I was done with the push workout in about 45 minutes and pull workout under an hour. Didn't have much of a rest though. Max 40 seconds
Leg day up next! Feel free to let me know what you think of the workout! I'll be in the comments as usual
Can you make a video about cutting weight and gaining muscle
If you modify your split to include rack pulls (like you recommended), is it an issue that you’ll have a pull day immediately after a leg day? I mean, would the rack pulls on the pull day harm the recovery for your legs?
Great video, almost same as my routine (I try to do 3 sets for biceps though). Can you comment on much split between arms and other muscles is optimal? I mean set ratio between biceps and back, and triceps and chest for balanced hypertrophy gains. Assuming average genetics and push pull legs program.
I think the suggestion was already made but can you make a lpper body lower body science-based workout too? As well as full body? That would be very informative!
Jeff Nippard I'll be doing this next week!
Lat pull in 2x15-20 0:36
Pull ups 3x6-8 2:27
Meadow row 3x10-12 5:35
Omi grip lat pulldown 3x12-15 7:07
Rope faace pull 2x15 rep 8:25
Reverse peck Dec 2x15-20 8:51
Band pull apart 2x15 - 20 9:35
Ez bar curl 3x6-8 10:02
Incline dumbbell curls 2x15-20 11:14
Rack pulls 3x6-8 11:41
(personal timestamps)
Thank you
i Should have read the comments before watching you would have saved me so much time with notating all of it
You just copied and pasted someone elses comment😂
@@andrewcrook1053 yeah his was too far down so i just put my own so it was higher up 😭
Is 10 exercies not more than average for the usual pull session or am not chad enough
Lat pull in 2x15-20 0:36
Pull ups 3x6-8 2:27
Meadow row 3x10-12 5:35
Omi grip lat pulldown 3x10-12 7:07
Rope faace pull 2x15 rep
Reverse peck Dec 2x15-20
Band pull apart 2x15 - 20 8:11
Ez bar curl 3x6-8 10:02
Incline dumbbell curls 2x15-20 11:14
Rack pulls 3x6-8 11:41
Doin the lords work. Thank you
tysm
Let's get these lockdown gains
You are the HERO we didn't know we needed. Wrote all this down. Forgot to take a picture of it. Went all the way to the gym before realizing it.
Let’s goo
0:34 1-Arm Lat Pull-In 2 x 15-20
2:27 Pull-Up 3 x 6-8
5:35 Meadows Row 3 x 10-12
7:06 Omni-Grip Lat Pull-down 3 x 12-15
8:11 A. Rope Facepull 2 x 15
B. Reverse apex Deck 2 x 15-20
C. Band Pull Aparts 2 x 15-20
10:08 EZ-Bar Bicep Curl 3 x 6-8
11:13 (optional) Incline Dumbbell Curl
2 x 15-20
11:39 Rack Pull 3 x 6-8
tysm
Legend
Lat pull in 2x15-20 0:36
Pull ups 3x6-8 2:27
Meadow row 3x10-12 5:35
Omi grip lat pulldown 3x10-12 7:07
Rope faace pull 2x15 rep
Reverse peck Dec 2x15-20
Band pull apart 2x15 - 20 8:11
Ez bar curl 3x6-8 10:02
Incline dumbbell curls 2x15-20 11:14
Rack pulls 3x6-8 11:41
just for me to remember
So do you do all of these in the same workout 🙃 this seems like more then a hour workout for me to squeeze in
@@matthewwiersma3450 it’s about a 0:45min-1:15 hr workout. Just depends on your pacing
@@matthewwiersma3450 the incline curls are optional tbf
1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
2: Pull-Up 3 Sets of 6-8 Reps
3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
5: In Order
- 5A: Rope Facepull 2 Sets of 15 - Reps
- 5B: Reverse Pec Dec 2 Sets of 15-20 Reps
- 5C: Band Pull Aparts 2 Sets of 15-20 Reps
6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
8: Rack Pull 3 Sets of 6-8 Reps
You're a hero
jesus, i thought i was doing lots of sets..
thank you lol
We need more people like you in this world. Thank you, for you are a blessing in it's self.
not all heroes wear capes
Full 1-Weel Push Pull Legs Work out
Push 1
0:58 1: Bench press 4 x 4-6 reps
6:18 2: Incline Cable FLy 3 x 12-15 reps
7:45 3: Standing Dumbbell press 4 x 10-12 reps
8:56 4: Egyptian Lateral Raise 4 x 12-15 reps
9:44 5: Tricep Pressdown 4 x 12-15 reps
10:50 6: Static Dumbbell holds 2 x 60 second holds
11:50 7: (OPTIONAL) Rope Face Pull 3 x 20 reps
Pull 1
0:35 1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
2:28 2: Pull-Up 3 Sets of 6-8 Reps
5:35 3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
7:05 4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
8:11 5: In Order
- 5A: Rope Face Pull 2 Sets of 15 - Reps
- 5B: Reverse Pec Dec 2 Sets of 15-20 Reps
- 5C: Band Pull Aparts 2 Sets of 15-20 Reps
10:02 6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
11:14 7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
11:40 8: Rack Pull 3 Sets of 6-8 Reps
Legs 1
1:07 1: Squat - 3 x 4-6 (Rpe 8-9)
6:44 2: Romanian Deadlift - 3 x 8 (Increase 1 Rep Each Week)
8:30 3: Walking Lunges (Optional) - 2-3 x 20
9:33 4: Single Leg Extensions - 3 x 10
10:19 5: Single Leg Lying Leg Curl - 3 x 8 (toes down) + 4 (toes up)
11:24 6: Single Leg Press Calf Raise - 3 x 10-12
11:39 7: Seated Calf Raise - 3 x 20
Push 2
0:45 1: Overhead Press: 4 x 6-8
1:38 2: Close Grip Bench Press: 3 x 8-10
2:30 3: Incline Dumbbell Fly (Optional): 3 x 10-12
4:23 4: Rope Upright Row: 3 x 12-15 Band Lateral Raise: 3 x 12-15
6:42 5: One-Arm Overhead Tricep Extension: 4 x 12-15
7:39 6: Medicine Ball Pushup: 2 x RPE 8
Pull 2
0:28 1: 1-arm Lat Pull-Ins: 2x15-20 - light warmup sets
0:50 2: Eccentric-Accentuated Lat Pull-downs 3x8-10
2:53 3: Chest Supported T-Bar Row w/ Band 3x10-12
4:40 4: Machine High-To-Low Row 2x12-15 - one arm at a time
5:19 5: Kneeling Cable Pull-Over 3x15-20 - longest rope handle available
6:25 6: Snatch-Grip Barbell Shrugs 3x12-15
7:02 7: Reverse Pec Deck SuperSet 3x12/12 of delt dominate / trap dominate reverse flyes
8:07 8: Enhanced Eccentric EZ Bar Curl 3x10-12
8:51 9: Dumbbell Curl Tri Set 2x12/10/8 - reverse grip dumbbell curl/hammer grip curl/supinated dumbbell curl
Legs 2
1:55 1: Deadlift 4 sets x 4 reps (RPE 6 - 7) (75% 1rm)
5:28 2: Deficit Bulgarian Split Squats 3 sets x 10 - 12 reps
6:33 3: Hip Thrusts 3 sets x 15 reps
8:00 4: 3 sec Eccentric Goblet Squat 3 sets x 15 reps
8:47 5: Enhanced Eccentric Lying Leg Curl 3 sets x 10 reps
9:21 6: Machine Seated Hip Abduction/Adduction 3 sets x 30 reps
10:12 7: Standing Calf Raises 3 sets x 10 reps
Please like 😄
Edit: Link with timestamps working docs.google.com/document/d/1oecaUdix5ocxxYk2KlBx7l5HPGJNetcA7mGCK0D_w6c/edit?usp=sharing
thanks so much
Ledgend
0:36 [Warmup] Lat Pull-In - 2 x 15-20 (light weight!)
2:27 Pull-Ups - 3 x 6-8
5:35 Meadow Row - 3 x 10-12
7:07 Omni-Grip Lat Pulldown - 3 x 10-12
7:07 Rope Face Pull - 2 x 15
7:07 Reverse Pec Deck - 2 x 15-20
8:11 Band Pull-Apart - 2 x 15-20
10:02 EZ-Bar Curl - 3 x 6-8
11:14 Incline Dumbbell Curls - 2 x 15-20
11:41 Rack Pulls - 3 x 6-8
How long should the rests be
@@alexanderhantman7964 45-90 secs,don’t really wait any longer then 90 secs between reps.
@@XxBEEFGAMINGxX depends on the movement
Dhnyawaad
There's 3 ex at 707?
'No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.' (Socrates). These video's made me think of this quote, because of the combination of philosophy and working out, which applies to my ideal of the "athletic philosopher". Thanks for your GREAT, intelligent work Jeff!
Hans Boerema This quote is interesting considering Socrates was out of shape for the majority of his life
Loves this quote
I cringe every time i read this quote how bout just working out without trying to say anyone who doesn’t is a pussy.
@Imanity Actually Socrates served in a bunch of greek wars, so maybe he was in good shape.
@@brendan8593 Irrelevant since our physiques are the same as men in his time, but way less developed compared to them because of our sedentary lifestyle.
YES!!! I'VE BEEN WAITING ON THIS!
I've been hitting the push workout for my PPL and I'm seeing pretty good results from it. I really appreciate your videos and they have helped me quite a bit. Thank you for all your doing. I'll be running this workout today!
The quality Jeff! Every time👏👏
Fraser Wilson fraser do more informative videos on the best routine for hypertrophy aesthetics that work each muscle in the body two times a week💪🏻
😃💪💪
Yoo Fraser!
And u? Definition of spewing bs in every video
Love this series, I’m not a beginner but also pretty inexperienced in some areas. Workout is science based and explained really well. This channel is absolute fire.
0:36 One-Arm Lat Pull-In 2 sets x 15-20 reps (using light weight)
2:29 Wide Grip Pull Ups 2 sets x 6-8 reps
5:35 Meadows Row 3 sets x 10-12 reps
Tip: 7:00 Can focus on either Lats or Traps
7:06 Omni-Grip Lat Pulldown 3 sets x 10-12 reps
-Set 1: Wide Grip
-Set 2: Narrow Grip
-Set 3: Reverse Narrow Grip
8:10 Rear Delt Tri-Set (minimal rest between sets)
8:24 Rope Face Pulls 2 sets x 15 reps (heavy weight)
8:50 Reverse Pec Deck 2 sets x 15-20 reps (moderate to light weight)
Tip: 9:09 Can switch grips (Pronated vs. Neutral) for better muscle activation
9:37 Band Pull Aparts 2 sets x 15-20 reps
10:02 EZ-Bar Bicep Curl 3 sets x 6-8 reps
-Use wide grip
11:14 OPTIONAL: Incline DB Curls 2 sets x 15-20 reps
11:40 Rack Pull 3 sets x 6-8 reps
Wide pull ups 3 sets*
Jesus that's a 3 hour workout
Arm lat pull in 2 sets x15-20 reps 0:38
Pull up/lat pull down 3 sets x6-8 reps 2:28
Meadows rows 3 sets x 10-12 reps 5:36
Omni grip lat pull down 3 sets x12-15 reps 7:09
Rope face pull 2sets x 15 reps 8:12
Reverse pec deck 2 sets x 15 -20 reps 8:55
Bicep curl 3 sets x 6-8 reps 10:09
Incline dumbbell curl 2 sets x 15 -20 reps 11:13
Thank you g
Thank you God bless
Thanks
1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
0:35
2: Pull-Up 3 Sets of 6-8 Reps
2:27
3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
5:36
4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
7:06
5: In Order
8:15
- 5A: Rope Facepull 2 Sets of 15 - Reps
8:26
- 5B: Reverse Pec Dec 2 Sets of 15-20 Reps
8:50
- 5C: Band Pull Aparts 2 Sets of 15-20 Reps
9:40
6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
10:04
7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
11:14
8: Rack Pull 3 Sets of 6-8 Reps 11:43
Copy pasta into your notes app while you're at the gym:
1-Arm Lat Pull-In: 2 x 15-20
Pull Up: 3 x 6-8
Meadows Row: 3 x 10-12
Omni Grip Pull Down (Wide, Medium, Reverse): 3 x 12-15
Face Pull: 2 x 15-20
Reverse Pec Deck: 2 x 15-20
Band Pull Aparts: 2 x 15-20
Ez-Bar Bicep Curl: 3 x 6-8
Incline Dumbbell Curl: 2 x 15-20
Rack Pull: 3 x 6-8
Jimmy Le
Thanks mate
Underrated, thx
All heroes don't wear capes 🙌🙌
Thanks, my nigga.
Jimmy Le my guy! 😍
PULL #1
One Arm Lat Pull-Ins:- 2 x 15-20 (Only for Pre-Activation, Avoid Failure.)
Pull-Ups:- 3 x 6-8
Meadows Row:- 3 x 10-12
Omni-Grip Lat Pulldown(Wide Pronated, Narrow Pronated, Narrow Supinated):- 3 x 10-12
(Tri-set of Face Pulls, Reverse Pec Deck and Band Pull Apparts)
Face Pulls:- 2 x 15
Reverse Pec Deck:- 2 x 15-20
Band Pull Apparts:- 2 x 15-20
Ez Bar Curl:- 3 x 6-8
Incline Dumbbell Curl:- 2 x 15-20
Rack Pulls:- 3 x 6-8
I was about to leave for the gym. I guess the gym can wait a few minutes
What do you guys think about this split?
Workout 1 - Push and Abs
+ Swimming crawl 20 min
- Dips
- Incline Dumbbell BenchPress
- Pushups
- Dumbbell Bicep Curl + Dumbbell Shoulder Press in same movement
- L-sit
- Weighted Crunchs with rope
Workout 2 - Pull and Legs + Swimming crawl 20 min
- Pull ups
- Dumbbell Row
- High Row with rope
- Deadlift
- Squat
- Leg Curl
I´v just started hitting the gym again and have very limited time so I´m trying to squeeze in a full body workout divided into 2 workouts that I rotate. Also swimming (crawl) for 20 min after each workout. I´m not going hard at all, just trying to get a solid foundation, focusing on technique and a program that is easy to remember.
PS. Thank you Jeff for all your videos. They are really good and inspiring. :)
I really appreciate the fact that you are citing your sources as you progress through these videos. Fantastic content that people can learn from.
I just found this channel and I'm not one to normally comment much, but this is one of the best channels I've come across in SUCH a long time! You're so educational and informative and I just can't wait to get into the gym tomorrow morning and feel more confident about what muscles I'm building and having more of an organized plan! Can't thank you enough!
Thanks so much for this Jeff it’s just what I’ve been wanting. I’ve needed to change up my push, pull, legs routine for a while now and you’ve taken the work out of it for me. I always watch your vids with interest because they are so thoughtful, well researched and more importantly tried out.
0:36: Remember each arm
2:27
5:36
7:06
8:21
10:03
11:12
11:40
Also 8:21
good
Hey, man could you please make a video on push, pull, and leg day mobility drill before the workout. PLEASE!
1:50 didn’t notice on my first watch, but that edit from shoulder abduction to adduction was insane 🔥
1:51 Holy mother of editing!
Didn't notice till you said it *insert* OMG WOW meme
it’s no big deal, there’s way better editing transitions which requires more skills in this video
@@lilnips Hey👋 Hey you☝️ You must be fun at parties!🤣
lxmpxn exactly
Yo bro, I'm just watching this. And I thought I had seen this and commented. (If you don't get it I like your profile picture)
I've been using this program for 2 weeks and I already notice the difference. Thanks Jeff, you really helped me take my workout to another level.
this was timed perfectly for my pull day!
Rashaun R same man! Lol
How is it timed perfectly ? If it’s your ‘pull day’ you should already know exactly what you’re gonna do in the gym 😂
Holtii14 gave me a new Idea or two and motivated me a bit for my workout mate 🤨
and Jeremy Eithier m Seth Feroce , Buff Dudes maybe , ThenX, and there are more but i forgot
Ok!
11:31 Deadlifts (6-8) x3
5:35 Meadows Row (10-12) x3
6:57 Lats or Traps
8:15 Rope Facepull (15) x2
9:38 Band Pull Aparts (15-20) x2
10:05 Bicep Curls (6-8) x3
11:12 Incline Dumbell Curls (Till Failure) x2
Aghhhh I’m so ecstatic I’ve finally found someone who backs up what they say with real research! God I learn so much from you! Bless you! Please never stop doing these lol.
Hi sir. After watching more than 100 videos and training for over 2 years now I finally got what I have always wanted...Thank you so much for your wonderful workout videos. I just tried these workout exercises, tips and tricks for just last 2 weeks and I can feel the difference...Subscribed and will share to all my friends ...They badly need it..Thank you again..
Wow, you and Stephanie really made my Saturday better!
Jeff thanks so much for doing these, and not trying to charge everyone $10 to see your program. These are incredibly helpful, and I think you'll probably come out on top in ad revenue over time due to people always taking the time to watch the whole video and I for one never skip your ads b/c I understand what you're doing here is very generous. Cheers bud
Jeff, is it possible that at the end of the science applied series you compile all workouts into a workout regime for the week? I would pay much more for the whole workout combined than having to buy each separately.
Many thanks for the work you put in, this channel will blow up soon!
Noam Siegel I’m working on it! :)
Jeff Nippard fantastic! Thanks for everything. I'll try to be one of your first customers :)
This man is a fucking wizard. Best fitness channel on TH-cam.
Did this today.. best pull day I’ve had in a while 🔥
Just got back from today's workout applying all of these (well, all until failure), watching again to improve my form next time. Really loved it, definitely got a good burn. I am SO excited about the Science Applied Series THANK YOU FOR PUTTING TOGETHER SUCH BEAUTIFULLY EDITED VIDEOS. So amped for LEG DAY!
I see a Science Explained or Science Applied video. I automatically like and favorite because I know I'm about to have a knowledge bomb dropped. Love your work Jeff.
After watching this video, I followed this workout step by step. After doing it I had the most insane trap, rear delt, and lat pump ever. For you guys who haven’t tried it, do it because this workout is lethal 🔥
Best Fitness channel on TH-cam absolutely zero BS! Thanks for making these man.
Mate! even giving the references to the relevant pubmed articles in the description, the scientist in me is so happy.
I absolutely love your work. The combination of personal experience and peer-reviewed research to support statements really sets you apart.
give this man a medal please. thank u brooooo
I have always been wondering why lat activation/pre activation isn't as prevalent as glute activation! Looking for more lat activation routines! Thanks for posting!
Lat pull in
2*15-20 (like lateral raises)
Kneeling
(Wider muscles people thought about it while they did it)
Assisted wide grip pull up
(Aim to bring chest up to the bar)
(Maintain some degree of tension at bottom not a dead hang)
6-8 rep range
(Concentric shouldn’t last longer than 3 seconds and eccentric should be performed so that the load is controlled against the forces of gravity)
Lat stretch
Drive into it bend knees and hinging
Meadows row
3 sets 10-12 reps
Arm more out to side so plane of motion directly in line with fiber orientated of lat covers and rear delts will be hit too
Pronated grip and horizontal shoulder abduction stagger your stance and row to side and you are bent over flat back
Omni grip lat pull down
One set with wide grip overhand
One set with narrow grip overhand (more biceps as lats accumulate fatigue)
One set with wide underhand (biceps more involved)
Superset: rope face pulls
(Rear delts, traps and rhomboidal)
Band pull aparts
Burn out the rear delts
Local metabolic stress
Ez bar bicep curl - standing
(Hit with heavy weight at end)
Wide grip
Incline dumbbell curl
Fatigue the bicep with higher reps
And get greater degree of stretch from biceps by having arms behind torso
Abs
This was timed perfectly with my pull day! Love the series Jeff, can’t wait for your leg workout video
he posted it
You are the prime source of knowledge..... please continue doing these, as a teen I always refer to whatever you say, as soon as I get some funds I'll get your program and make them gainz!!!
I just wanna say I appreciate your content so much, when i first started lifting i knew nothing about nutrition or even proper training techniques, I was just going in the gym doing what I thought would work, after finding your channel my body started to transform(slowly but surely lol), not only that but you have also inspired me to start my very own channel in which I posted my year and a half transformation video and hope to continue with it, for real appreciate you so much, keep killing it man!
Thanks for cleaning up the format from the 1st one. This was much nicer to watch
3:25 Man I can't even do more than one pull-up, let alone one with added weight 😅.
Thanks for the video! I'm newer to the gym (about 6 months in) and just switched from isolated body days to PPL. Went through my first week and so far it's kicking my ass! But this video helped a lot. Seems like I need to focus on back muscles more. I've been looking into an exercise to work on the mind-muscle connection for the lats.
Anyways, thanks again! I'm hoping to get some decent gains soon 💪
How is it going my man?
@@harambe8372 he’s probably a god by now
You are such an important resource, and inspiration for so many people out there Jeff. Thank you so much for delivering the content you do. Your pursuit of the truth and excellence is something we can all learn from!
tried today the meadow row, killed my lats and trap! amazing exercise
Great video Jeff. A note on the EZ bar: For a preacher curl with the EZ bar, the close-grip is far more engaging. However, for standing up while curling, the wide-grip is better.
Picture fit gave you a shout out Jeff.Two of the most Legit TH-camrs out there.
These videos are fantastic. From the information to the cinematography and editing its flawless.
Thanks so much for doing these vids man! Really appreciate it, starting back at gym Monday it’s been a while! I’m really rusty with where to start, the detail you go into is so helpful keep it up mate.👍🏻
I genuinely appreciate these videos. A lot of bro science floating around. For you to actually show the documents and web pages is commendable. For what it’s worth you have my respect Sir, as well as a new subscriber.
Can't help but feel sad every time "Meadows row" is mentioned. RIP John Meadows, the legend it is named after
I been lifting for a few years now and had my own pull workout I was doing. I tried this one yesterday and it absolutely destroyed my back and I felt like a brand new lifter. Sore as hell today. Good shit Jeff I'll be using this for a while.
Wow I love your channel! It's great how you support your arguments with empirical studies. (Finally it pays off that I study psychology, which uses empirical methods) :) Greetings from Germany
Wie läuft das Taxifahren?
@@ferlou2373 LOL
As a PT your vids are just what is needed. Short, engaging and factual. Beats going back through the books to review and even learning new stuff from ya. Keep up the good work mate!
Awesome video Jeff. You can really see the time invested in the video, the quality is excellent. It's weird to see that you included Rack Pulls at the end, since they are a heavy compound movement that overloads the whole back and taxes the CNS to a large degree given the weight utilized and musculature involved
Performance Fitness they threw me
for a loop too, I was thinking that would be a starting lift being its compound like you said
Yeah!
Well mate I was thinking that he is doing rackpulls at the end of his workout because it will involve less weight and as your back musculature has already taken so much beaten so there will more activation in order to pick up that weight
Agreed, I would personally go weighted chins, rack pulls, rows etc in this order to get the most out of the compounds.
Taxing the CNS like this at the end of a workout has been shown to increase GH production even more.
Jeff,
You’ve been a big part of my fitness journey. I’ve gone from anorexic to benching 230 in a year thanks to a lot of your informative videos. I tried this work out today. Really enjoyed it. I found my lower back hurting during the meadow rows, so I’ll probably avoid that one, but other than that I really love this one.
Its been a while since you’ve commented but, how are you finding his Push, Pull, Leg setup? Idk if you do it anymore but when you did, did it get you results?
I never thought about sequencing my grips for pull down. The more you know
The quality that’s given to every video is so impressive that I can’t stop indulging myself with watching them!!🙏🙏
You can literally see this guys muscles through his baggy sweat shirt thats hilariously impressive.
I'm a french people but i love your advices and i have no very difficulties to understand them!
Merci Jeff!
Keep churning out the good stuff! You and Athlean X are the only legit fitness gurus out here.
Thanks and Respect from India 🇮🇳
Obviously you haven't run across John Meadows' channel (
mountaindog1).
One arm lat pull down 2×12 opposite of a lateral raise. On the ground pulling towards the rib cage.pullups weighted 3×10,stretch lats between sets.meadows row 3-12.omnigrip wide,close,reverse grip,latpulldown 3×10.rope facepull 2×10 high to low sqeeze shoulders heavy,reverse pec deck 2×10light out and back omni grip,band pulls aparts 2×10.ez bicep bicep curl 3×12.incline dumbell curl 2×10.rack pull 3×8, below the knee use a belt, avoid failure focus on technique.
Great video Jeff, thanks once again. Question: Wouldn't 2 of these kind of pull workouts be too much volume per week? Considering youre doing comparable intensity and volume for push and legs
1 Arm Lat- pull in 2x 15-20 rep
pull up 3x 6-8 rep
medows row 3x 10-12 rep
omni-grip lat pulldown 3x 12-15 rep
a. rope face pull 2x 15
b. reverse peck deck 2x 15-20
c. band pull aparts 2x 15-20
EZ- grip bicep crul 3x 6-8
incline dumbbell crul 2x 15-20
rack pull 3x 6-8 rep
Awesome video thank you!!
thx man
"Bodyweight might not be enough to get you sufficiently close to failure on pull ups" ☠ bro i can barely do 4 😂😂
Man you’ve just got the highest quality content. Keep up the good work.
3:24 "Since this is meant to be a heavy, compound movement; bodyweight may not be sufficient enough to get you close to failure."
I just finished a couple videos and it’s safe to say you have a new subscriber. Keep up the great work man.
Every time I see you holding the mic, I always think of my initial thought - it looks like you're holding a beer can! haha or some sort of beverage.
aside from that - love your videos!!
You and Atleanx are one of the few TH-camrs that actually know their shit. Muscle to mind is sooo prominent.
Jeff: "There is no shame in using the assisted pull-up machine!"
Me: Ashamed of using the assisted pull-up machine at gym :v
It actually isn't that great for building your pull-up strength. Use one of those heavy duty bands (anchored from the bar above) to under your feet (legs extended) instead!
Jeff is by far the best thing to ever to the fitness industry
Try nether rows! Congrats on winning picture fits underrated TH-camrs awards!
NETHER ROWS R THE TRUUUUUTTHHHHHH1!!!!!. Amazing stretch and work on everything in the middle back. Hits the lats too when you get heavy.
Can I do these with the dumbbells?
Love the new video and the series. You always make really high quality content backed up by science which I appreciate.
I should say though that I do like these sorts of videos (when you’re in the gym) more then your MBM videos though, they are a little in depth for me personally.
Keep up the good work Jeff
You’re Welcome
#1) 3 sets 6-8 reps WG Pull-ups *weighted when ready for it* do stretching 5-6 seconds in between sets
#2) 3 sets 10-12 reps one Arm Meadows Row
#3) 3 sets 12-15 reps Omni grip lat pull downs wide grip, medium grip, then underhand.
#4) Exercise 5A: Rope Facepull
- 2 sets x 15 reps
Exercise 5B: Reverse Pec Deck
- 2 sets x 15-20 reps
Exercise 5C: Band Pull Aparts
- 2 sets x 15-20 Reps
#5) 3 Sets 6-8 Reps standing WG EZ bar curl *moderate cheating on last couple reps*
#6) optional 2 sets x 15-20 reps incline dumbell curls *both arms at once*
#7) 3 sets 6-8 reps Rack Pulls *below knee or above knee*
Lat pull-in:
Pull-up: 0kg
Meadow row: 10kg
Lat pulldown:
Face pull:
Reverse pec-dec:
Band
Ez-bar:
Dumbbell curl:
Rack pull:
Great video as always man .. I’ve been wondering about preworkout meals recently and was wondering if you could make a video about it :)
easily the best workout videos on the internet. keep it up Jeff, love the statistics you use!!
Hey Jeff, when you're loading your workouts do you tend to do ramping sets? I.E adding more weight each set? Wondering what you feel is more optimal as far as loading each set.
Absolutely love the 1 arm lat pull ins to kick off a workout. Been doing them a few weeks now and I’m seeing so much improvement over the rest of my pull workout. Thanks Jeff Awesome information!
Its almost imposible to do this twice a week while cutting...after a 2 3 weeks ur drained out...at least i was. While bulking its by far most superior workout plan to build muscle.
Der UberMensch why not lean bulk, add some cardio eat cleaner but still keep the calories up
Think I just found my new favourite YT channel. Very informative.
This guy knows what he’s talking about unlike other bros.
Yet another high-quality video! I don't know if you're able to edit this now, but I noticed at 8:12 when you list the rear-delt tri-set exercises that the first one simply says "2 sets x 15- reps" rather than "15-20 reps." Thank you for all the amazing content, I'm (kinda) looking forward to leg day:)
When I see that Jeff Nipard notification on my browser I get way too lit.
Dude i love every one of your videos mainly because I'm not much of a reader I'm more of an audible learner so your videos have literally helped me become better/smarter when weight training because im actually learning stuff so i just wanted to say thank you so much for doing all the hard work (reading) lol. On a side note I'm 42 and I'm trainging to compete in mens physique at The Arnold in 2020 it seems crazy but i haf to set a goal for myself. I hope to see you there i missed you this year I didnt know where you were at.
Can you discuss muscle dysmorphia
Dude after watching ur videos i feel like a fitness professor men ... Good job honestly !
What are your thoughts on doing neutral grip pullups? I feel like I get a little more ROM with them. Also I feel it more in my forearms than my biceps, which I prefer since I personally don't do many exercises that challenge my grip.
it is a less lat dominant and more mid trap/ rear delt dominant so your choice ! but i prefer doing normal pull ups with overhand/pronated grip
The quality is crazy! Keep up the good work
0:35 1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
2:28 2: Pull-Up 3 Sets of 6-8 Reps
5:35 3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
7:05 4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
8:11 5: In Order
- 5A: Rope Facepull 2 Sets of 15 - Reps
- 5B: Reverse Pec Dec 2 Sets of 15-20 Reps
- 5C: Band Pull Aparts 2 Sets of 15-20 Reps
10:02 6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
11:14 7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
11:40 8: Rack Pull 3 Sets of 6-8 Reps
Alex would this be considered a hypertrophic workout?
BROzooka Arms increase reps to make it a hypertrophic
Too many exercises to be done within an hour and a half window.Would be hard
Phillip Lavrador I would have to say that this would be a hypertrophic workout. Rep ranges above 6-7 tend to be more hypertrophy based. With that being said, strength training is anything less than 6 reps.
Alex Provan thx sm!!!
Are not these very long workouts? I mean, like 90 min (approximately) 6 days of the weeks seems a lot for me.
Great video Jeff, wanting to see the next one.
Víctor Navarro Didnt do the full push workout today, but 90 mins seems about right, obviously less if you don't do triceps and less shoulder
Nussstrudelkomplott I'm used to do three days full body but I will try the workouts when he uploads the last one. Thanks!
Don't know what you guys are doing but I was done with the push workout in about 45 minutes and pull workout under an hour. Didn't have much of a rest though. Max 40 seconds
@@akhampariya1 same bro.. did push day in an hour aprox.
Oh man, the best workout I've ever had. Thank you for your work, God Bless