The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)

  Рет қаралды 2,629,987

Jeff Nippard

Jeff Nippard

Күн бұрын

Пікірлер: 1 000
@JeffNippard
@JeffNippard 5 жыл бұрын
Hey guys! I decided to put my new Upper/Lower Size and Strength Program on sale again for the weekend only: jeffnippard.com/programs/upperlower I just finished up Week 2 and it is my favourite program I've released yet so far. The program will be $29.99 until monday ($39.99 regular price). Hope everyone has a great weekend!
@niravpandya8318
@niravpandya8318 5 жыл бұрын
Sir can you please make a video on " how to properly make by your own your workout plan "
@jameswilliam9176
@jameswilliam9176 5 жыл бұрын
Awesome vid, thanks Jeff. I'm looking to buy the program, but I'm just wondering if it might even be modified without huge loss to be a 4 day program? In your last video you mentioned another 'fundamentals' program for 4 days, but the exercises and slightly more advanced approach in this one seems really nice. It presumably wouldn't be optimal, but do you think you could still hit every muscle well enough running a modified version for 4 days?
@jeraisnaturalfitness9313
@jeraisnaturalfitness9313 5 жыл бұрын
No triceps? Oops forgot the close grip bench press lol (edited)
@abdelrahmansallam4101
@abdelrahmansallam4101 5 жыл бұрын
Where are them dips jeffy?!
@nolanjackson7
@nolanjackson7 5 жыл бұрын
@@jameswilliam9176 Don't buy it. You can find it for free on Reddit. Just search fitness guides and then Jeff Nippard. There's a guy with the program in his drive, and you can download it to your drive.
@01FrozenFuze
@01FrozenFuze 4 жыл бұрын
2 x 4 Barbell Overhead Press 1:03 - 1:46 3 x 6 Wide Grip Pull-ups 2:09 2 x 10 Close Grip Bench Press 3:39 SUPERSET: 4:30 A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls 7:42 I am not trying to get tons of likes I need it to skip to some parts.
@LiteSkin-Dunder
@LiteSkin-Dunder 4 жыл бұрын
Legend, Thanks Man
@01FrozenFuze
@01FrozenFuze 4 жыл бұрын
@@LiteSkin-Dunder Sure no Problem Man, I could not find any comments like this so I had to have something to skip to the points. Glad it could help others out! (^_^) Lets stay lean and healthy together!
@01FrozenFuze
@01FrozenFuze 4 жыл бұрын
@@inigoxd I have noticed it and it does get annoying when you cant click to those points.
@tenzinlekdup3770
@tenzinlekdup3770 3 жыл бұрын
Thank you
@taushi5390
@taushi5390 3 жыл бұрын
Thanks bro! You're a good guy.
@themasstermwahahahah
@themasstermwahahahah 2 жыл бұрын
Jeff Nippard Upper-Lower Workout Split Day 1: Leg 1____________________________________________________________ 1.) Back Squat Week 1: 3x4 Week 2: 3x5 Week 3: 3x6 Week 4: 3x4 + Weight 2.) Eccentric Accenuated RDL 3x10 3.) Walking Lunge Drop-set 3 Sets x 8/8 Reps (Each Leg) 4.) Single Leg Eccentric Leg Extension 3x10 5.) Lying Leg Curl A1: Slow Eccentric: 2x8 A2: Constant Tension: 2x12 6-7.) Straight Leg Calf Raise / Cable Crunch (Superset) 3x15 / 3x15 Day 2: Upper Body 1_____________________________________________________ 1.) Barbell Overhead Press Week 1: 2x4 Week 2: 3x4 Week 3: 4x4 Week 4: 2x4 + Weight 2.) Wide Grip Pull-Ups 3x6 3.) Close Grip Bench Press Week 1: 2x10 Week 2: 2x11 Week 3: 2x12 Week 4: 2x10 + Weight 4-5.) Wide Grip Seated Cable Row / Incline Dumbbell Lateral Raise (Superset) 3x12 / 3x15 6-7.) Cable Crossover / Rope Facepull (Superset 2x 10(low) + 10(mid) / 2x20 8.) Supinated Dumbell Curl 3x12 Day 3: Leg 2_____________________________________________________________ 1.) Deadlift Week 1: 2x5 Week 2: 3x5 Week 3: 4x5 Week 4: 2x5 + Weight 2.) Wide Stance Box Squat Week 1: 3x8 Week 2: 3x9 Week 3: 3x10 Week 4: 3x8 + Weight 3.) Constant Tension Barbell Hip Thrust 3x12 4-5.) Leg Extension / Leg Curl (Superset) 3x20 / 3x20 6-7.) Seated Calf Raise / Ab Wheel Rollout 4x 8(pause at bottom) + 8(mid range pulse) / 3x8 Day 4: Upper Body 2_____________________________________________________ 1.) Barbell Bench Press Week 1: 3x6 Week 2: 3x7 Week 3: 3x8 Week 4: 3x6 + Weight 2.) Weighted Wide Grip Pull-up 3x8 3.) Barbell Floor Press 2x 8-10 4.) Unilateral Cable Row 3x12 5.) Arnold Press 2x12 6.) Reverse Pec Deck 2x 10(slouch for rear delt isolation) + 10(straight back and squeeze shoulder blades) 7.) Rope Elbow Extensions 3x 7(bottom range of motion) + 7(top ROM) + 7(full ROM) 8.) Constant Tension Preacher Curl 2x 15-20
@danwilkinson7506
@danwilkinson7506 8 ай бұрын
Fucking legend 👍🏻
@rudranshpunjabi2970
@rudranshpunjabi2970 5 ай бұрын
Omg Ur the goat btw do u know if this workout is for muscle building only or strength as well
@LocalFloridaMan24
@LocalFloridaMan24 3 ай бұрын
Thank you bro. Was looking for exactly this. God bless
@Cookiekeks
@Cookiekeks 3 ай бұрын
@@rudranshpunjabi2970 both
@Serban944
@Serban944 2 ай бұрын
Day 5 and 6? :))
@doesntmatter397
@doesntmatter397 5 жыл бұрын
2 x 4 Barbell Overhead Press (see video for unique progression details) 3 x 6 Wide Grip Pull-ups 2 x 10 Close Grip Bench Press SUPERSET: A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls + any weak point prioritization exercises (guide is in his workout plan)
@coachingpro3616
@coachingpro3616 5 жыл бұрын
Best workout motivation music on kzbin.info/www/bejne/enivaaywgZmSrJY
@fedelercari
@fedelercari 5 жыл бұрын
You forgot the neck work(really importart)
@Carlos.Rivera
@Carlos.Rivera 5 жыл бұрын
Tnx, saved time
@etnchn
@etnchn 5 жыл бұрын
Thank you!
@finleyashforth1158
@finleyashforth1158 5 жыл бұрын
That seems really low volume
@potemkin505
@potemkin505 5 жыл бұрын
"Holding up two separate machines at the gym is a bit selfish" - Jeff "The Gentleman" Nippard
@chuckbuttons0699
@chuckbuttons0699 5 жыл бұрын
What is he, a Canadian or something? Lol.
@Megaforceification
@Megaforceification 5 жыл бұрын
Bro Jeff would be so disappointed with this kind of attitude
@LostLegend78
@LostLegend78 5 жыл бұрын
Chuck Buttons yea 😂
@RealGains
@RealGains 5 жыл бұрын
♦️ IMPORTANT NOTE ♦️ kzbin.info/www/bejne/amnKp39uq9ubabs The food you eat before and after a workout are the most important meals to get results.
@triplekillerable
@triplekillerable 5 жыл бұрын
It's not when there is no one at gym tho
@BlondBomber106
@BlondBomber106 5 жыл бұрын
The only problem with the neck exercise is the risk of becoming too agreeable.
@Hi_how_r_u_
@Hi_how_r_u_ 5 жыл бұрын
Ahahahah
@woffe8094
@woffe8094 5 жыл бұрын
😂😂😂
@vinuzo9548
@vinuzo9548 5 жыл бұрын
Dont get the joke😡
@Hi_how_r_u_
@Hi_how_r_u_ 5 жыл бұрын
@@vinuzo9548 look up the definition of being agreeable, notice that nodding with head often suggests agreeing, look at the exercise, laugh
@El_Santo_De_Cerote
@El_Santo_De_Cerote 5 жыл бұрын
Highly underrated comment 😂
@HenriCL
@HenriCL 5 жыл бұрын
can't believe this content is for free
@teammmx
@teammmx 5 жыл бұрын
believe it big boy
@motovlog8746
@motovlog8746 5 жыл бұрын
You have the pdf?
@mahdialobaidy6887
@mahdialobaidy6887 5 жыл бұрын
Shut up
@jesussaves7615
@jesussaves7615 3 жыл бұрын
🤫
@jonc804
@jonc804 5 жыл бұрын
I died when he pulled out that neck training apparatus 💀
@nathanieladonispondwa
@nathanieladonispondwa 5 жыл бұрын
Jonathon Corbello 😂😂apparatus
@matzes3665
@matzes3665 5 жыл бұрын
Hannibal Lecter immediately ordered one 😂
@j.l.5966
@j.l.5966 5 жыл бұрын
Getting one too. Thank goodness I can do it in the privacy of my home 😂
@Adrian9987
@Adrian9987 5 жыл бұрын
I legit thought he was trolling when he mad his neck training vid but he was being legit. It sounds so stupid lol, i personally see it as very risky because you can seriously injure urself if u dont take care.....
@ThePopTartKids
@ThePopTartKids 5 жыл бұрын
Adrian Szilagyi what’s risky is having a weak neck. These neck-trainers help to strengthen your neck muscles and prevent injury to this crucial area. As long as you treat it with care you should be fine. Many professional athletes use the same exercise.
@stricknickland2282
@stricknickland2282 5 жыл бұрын
How have I not heard of this man? So informative and not full of himself like a lot of these body building KZbinrs. He's also not tall and naturally muscular im sure. So he put in the work and knows his stuff. Love it
@espencarson4685
@espencarson4685 5 жыл бұрын
I would like to see a stretching video. :)
@dumbbellz6029
@dumbbellz6029 5 жыл бұрын
YEEEEES PLEASE
@kalel8885
@kalel8885 5 жыл бұрын
i would like to see a jelquing video
@alexmeza3594
@alexmeza3594 5 жыл бұрын
He adds them all in his programs you really should buy the legs push pull
@coachingpro3616
@coachingpro3616 5 жыл бұрын
Best workout motivation music on kzbin.info/www/bejne/enivaaywgZmSrJY
@anthonys.1152
@anthonys.1152 5 жыл бұрын
He already did one about stretching between sets. Have a look on his channe
@paulconnors9255
@paulconnors9255 5 жыл бұрын
Stop asking us if we want to see your dynamic stretching and show us already Jeffrey!
@stfuarianne
@stfuarianne 5 жыл бұрын
Seriously Jefferson. Stop beating around the bush.
@cs3518
@cs3518 5 жыл бұрын
anyday now Geoffrey
@ShadowIYI
@ShadowIYI 4 жыл бұрын
@@cs3518 still waiting Geoff
@federicaverdoni7734
@federicaverdoni7734 5 жыл бұрын
I hope you'll read this comment because I really want to thank you for what you're doing! your channel is probably the best at the moment, together with athlean x, to treat fitness topics accurately!!! the resources I take from you are truly endless; while I'm watching one of your videos I have to pause at least 10 times in order to take note of the most important points I want to search and deepen and, very often, it happens that a few weeks later you share something just about that topic! honestly, THANK YOU for sharing your works of hours and hours of study, applications, and research behind the 10-minute video! I really hope that your popularity will increase more and more and that your videos will inspire generations of "non-bro" gym people :) ps. thanks also for remembering to leave selfishness at home before going to training because occupying two machines in a superset when the gym is full is selfish!
@funvidsincorporated
@funvidsincorporated 5 жыл бұрын
Science Applied CARDIO! (fat burning). Best machines, time of the day, intervals, perhaps what to eat before, etc.
@justind5742
@justind5742 5 жыл бұрын
Spiffy Lex keep your heart rate between 135 and 145 for 30-60min. Use whatever you like best. Time of day is almost irrelevant. I like to do my main workout in the AM and Cardio in the PM. Some people like the inverse better. Try what works best for you, above all else. #broscience
@ImWalnuts
@ImWalnuts 5 жыл бұрын
Justin D yeah I agree with this I played pick up basketball and I wasn’t any good but I hustled and jumped and it really worked for me
@misters9744
@misters9744 5 жыл бұрын
@@justind5742 actually when you do cardio it shuts down mTORC1 and stops MPS (Muscle Protein Synthesis). However, research studies have shown that resistance exercise performed AFTER cardio can restart the mTORC machinery. So ideally you would want to do cardio BEFORE lifting. However, in order to maximise performance, I would advise separating them by at least 8 hours to allow for maximal glycogen replenishment. Yeah I took advanced molecular exercise biology courses.
@hardsonzz352
@hardsonzz352 5 жыл бұрын
@@misters9744 damn
@MarcyRadio
@MarcyRadio 5 жыл бұрын
@@justind5742 science has shown in the mornings are better. js
@wasbii22
@wasbii22 5 жыл бұрын
Yes an upper body so I can keep ignoring my chicken legs love you jeff
@theundo6891
@theundo6891 5 жыл бұрын
Yes!
@theundo6891
@theundo6891 5 жыл бұрын
Fuck those legs wear pants boom leg day has been done. As far as everyone else know hehe
@georgeheinze3897
@georgeheinze3897 5 жыл бұрын
wasbii22 q
@Vsevolod3788
@Vsevolod3788 5 жыл бұрын
@@theundo6891 who the fuck needs legs anyway? we have arms!
@jjwp-ql5rv
@jjwp-ql5rv 5 жыл бұрын
@@Vsevolod3788 I just call my legs "lower arms" that way, my bro training isn't compromised.
@protegegaming7246
@protegegaming7246 5 жыл бұрын
Took 3 days off the gym and most deff gonna try this full upper! Thanks Jeff!
@zach3541
@zach3541 4 жыл бұрын
Protege Gaming how is it ?
@mangoduxell2368
@mangoduxell2368 2 жыл бұрын
Same bro
@joshcarey2916
@joshcarey2916 5 жыл бұрын
I'm so glad he hit that topic at 1:07 because I always feel like I can bust out an hard 8 reps on my first set of overhead press, and then after rest my second set I almost always hit failure on the 4th-5th rep using the same weight!
@its_james_fitness
@its_james_fitness 5 жыл бұрын
A mobility/flexibility/stability routine which can be done in 10 minutes or less would be a blessing. Other Jeff from Athlean X claims that mobility = longevity
@EnCoReHu
@EnCoReHu 5 жыл бұрын
I like to do yoga for flexibility/stability. There are definitely exercises you can do in the gym, but I found yoga to be efficient and it helps with focusing on your breathing as well. And there's a bunch of youtube channel that give yoga lessons for free.
@patbl61
@patbl61 4 жыл бұрын
Matthieu Lacourse Try DDPYOGA. You won’t regret it!
@LKeyYT
@LKeyYT 5 жыл бұрын
I like how he just bites his shirt as a pain coping mechanism
@hypekiller5924
@hypekiller5924 5 жыл бұрын
I did the same as a kid whenever I would see my dad beat my mother to a bloody pulp.
@buckeyeburl0162
@buckeyeburl0162 5 жыл бұрын
@@hypekiller5924 what?
@huebothedog665
@huebothedog665 5 жыл бұрын
@@hypekiller5924 uh
@Renzii
@Renzii 5 жыл бұрын
Hype Killer You’re weird kid.
@jjwp-ql5rv
@jjwp-ql5rv 5 жыл бұрын
@@hypekiller5924 How unusual.
@dead-x1491
@dead-x1491 Жыл бұрын
(w1:2 x 4, w2:3x4, w3:4x4, w4:2x4+increase weight and repeat) Barbell Overhead Press 1:03 - 1:46 3 x 6 Wide Grip Pull-ups 2:09 2 x 10 Close Grip Bench Press 3:39 SUPERSET: 4:30 A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls 7:42
@fynnheinrich6841
@fynnheinrich6841 5 жыл бұрын
I would love to see a video about stretching, foam rolling and warm up routine because i think it really gets overlooked
@YousufS16
@YousufS16 3 жыл бұрын
2 x 4 Barbell Overhead Press 1:03 - 1:46 3 x 6 Wide Grip Pull-ups 2:09 2 x 10 Close Grip Bench Press 3:39 SUPERSET: 4:30 A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls 7:42
@YousufS16
@YousufS16 2 жыл бұрын
Lol more than a year later and I still haven’t started…
@YousufS16
@YousufS16 2 жыл бұрын
1.5 months later and I’ve lost 5kg and am going to the gym :)
@YousufS16
@YousufS16 2 жыл бұрын
8 months later and I’ve lost a further 5kg and will start a body recomposition
@YousufS16
@YousufS16 8 ай бұрын
1.5 years later and I bulked up to 75kg and am losing weight in ramadan
@ragingrooster9455
@ragingrooster9455 5 жыл бұрын
Hey Jeff. Just a small video idea, but I would really like to see a scientific video on pre workout. i.e. how long it takes to kick in and the effect of caffiene and stimulants
@Devontaye
@Devontaye 5 жыл бұрын
Yessss, do this Jeff :D
@claystar6600
@claystar6600 5 жыл бұрын
Yah I’ve heard that caffeine isn’t great due to the fact it’s a vasoconstrictor
@diddowning2012
@diddowning2012 5 жыл бұрын
He explained all of this in his top 5 suppliments video in the preworkout part, might be 2 years old but it's 100% still relavent kzbin.info/www/bejne/f4OYm4pvnrOBn9k Anything that isn't mentioned in there he covers in his "are a energy drinks bad for you" video kzbin.info/www/bejne/lZqTn52nnJZpaMM
@berkazu
@berkazu 5 жыл бұрын
@@claystar6600 The vasoconstriction is mainly in the cerebral cortex (a part of your brain). Even though there is less cerebral bloodflow, this does not translate into less oxygen going into your brain, so don't worry about that. Caffeine might even alleviate a headache through this cerebral bloodflow reduction. As for your muscles caffeine is a vasodilator if anything. Source: examine.com and a background in neuropsychology
@CD_Detailing21
@CD_Detailing21 Жыл бұрын
@@claystar6600 caffeine is actually a vasodilator which is why you feel jittery after using it
@Hosenanzugtasche
@Hosenanzugtasche 5 жыл бұрын
Consider lowering the weight on pull-ups, that's subtle.
@AverageLifter07
@AverageLifter07 5 жыл бұрын
Consider lowering your height for all around gains.
@pumperofiron8664
@pumperofiron8664 5 жыл бұрын
Catbus Driver I think he was doing weighted pull-ups
@nemanjamilovancevic7311
@nemanjamilovancevic7311 5 жыл бұрын
@@AverageLifter07 except for pussycat gains : (
@janiahtheophile1754
@janiahtheophile1754 3 жыл бұрын
@@AverageLifter07 umm.... weight training doesn't stunt your growth.
@bettykasper2315
@bettykasper2315 4 жыл бұрын
Thank you, Jeff for Breaking down all of the scientific information and applying it to lifting properly. I appreciate all your hardwork & information you generously give to the KZbin community.
@rietzhu
@rietzhu Жыл бұрын
This woman trying to get a date. 😆
@Hi_how_r_u_
@Hi_how_r_u_ 5 жыл бұрын
I just did this workout 1 time and already quadrupled my gains
@gcg8187
@gcg8187 5 жыл бұрын
LOL
@Exorcist_ali248
@Exorcist_ali248 5 жыл бұрын
That's a wonderful profile picture
@imsentinelprime9279
@imsentinelprime9279 4 жыл бұрын
@@Exorcist_ali248 looks like a minecraft character tho
@FazBlud1
@FazBlud1 5 жыл бұрын
Jeff Nippard and AthleanX. The only 2 informative and credible fitness youtubers you’ll ever need
@errolflynn610
@errolflynn610 5 жыл бұрын
Big Jan I like Scott Herman too when I want some high energy workout explanations
@Momo-zi7sp
@Momo-zi7sp 5 жыл бұрын
Jeremy
@imammaulana427
@imammaulana427 5 жыл бұрын
Jeremy either
@ScotsmanJ
@ScotsmanJ 4 жыл бұрын
Dom Mazzetti
@t.a.1681
@t.a.1681 5 жыл бұрын
Jeff : if you can’t do it maybe consider lowering the weight Gym bros: y’all hear something ????
@dgrdst5810
@dgrdst5810 4 жыл бұрын
Quite an original and respectable comment Ted. I, Da Greatest; therefore hand you my like!
@gabriel2791
@gabriel2791 5 жыл бұрын
Not sure if you already have a video on It , but you should cover your stretches! Love your content man. Keep the good work and wish you many gains this season Jeff!!
@abdadkhbqefkehfkf
@abdadkhbqefkehfkf 5 жыл бұрын
Perfect progression Scheme. Perfect Pull to push Ratio. 100%. Perfect Exercise Selection. Perfect Exercise Order. Perfect Explanation. You are the Man, Jeff.
@Crymble
@Crymble 5 жыл бұрын
So cute how he says it's unfair to use many machines at the same time. Best channel.
@waynehalliburton5030
@waynehalliburton5030 2 жыл бұрын
Hi Jeff. Hope you are well and feeling blessed. I did your workout today for the first time and I feel TREMENDOUS!! Thank you
@Gamer-mf9ql
@Gamer-mf9ql 2 жыл бұрын
Triceps ?
@kevinmendez2660
@kevinmendez2660 3 жыл бұрын
Barberll OHP 2x4 Pull Ups 3x6 Close grip Bench press 2x10 *Superset* 1) Wide row 3x12 2) Incline dumbbell lateral raise 3x15 *Superset* 1) cable cross over 2x10 2) face pull 2x20 Supinated db curl 3x12
@crearaj2633
@crearaj2633 3 жыл бұрын
1. Barbell Overhead press 2 sets 4 reps 2. Wide Grip Pull up 3 sets 6 reps 3. Close grip Bench Press 2 sets 10 reps 4. (Super set) a. Wide Grip Seated Cable row 3 sets 12 reps b. Incline Dumbbell Lateral Raise 3sets 15reps 5. (Superset) a. Cable Crossover 2sets 10(low) + 10(mid) reps b. Rope Facepull 2 sets 20 reps 6. Bicep Workout
@KeannuReevezzz03
@KeannuReevezzz03 5 жыл бұрын
here's what I do for upper body day, 3 sets deadlift 12-8-6 reps/inc lbs 3 sets dec barbell press 12-8-6fail/inc lbs 3 sets barbell row 12-8-6fail/inc lbs 3 sets incline bench 12-8-6fail/inc lbs 3 sets overhand grip pull up 12-10-10fail 3 sets weighted forward leaning dip to fail 3 sets barbell shrugs to failure 3 sets close grip straight arm pull down but stop right in front of the chest 3 sets barbell curl/tricep pushaway sprset cable lateral raise finish off with face pulls and one handed rocking cable pushdowns for that last pump on the triceps, use light weight to emphasize full range of motion
@bigdaddyyumyumthechocolate8481
@bigdaddyyumyumthechocolate8481 5 жыл бұрын
This is nice keep getting those gains
@ashoormicheal2987
@ashoormicheal2987 5 жыл бұрын
The Biceps cue is so helpful! My clients and myself included have found it very useful! Thanks Jeff, and keep up the great content!
@shreyasv_
@shreyasv_ 5 жыл бұрын
Thanks for throwing this video out there. I consider myself to be someone who likes facts and research, and I appreciate the way that you demonstrated the movements very specifically and spoke clearly about WHY we do it a certain way, while providing research on the topic. You've earned another subscriber, keep up the good work.
@PPEcon
@PPEcon 5 жыл бұрын
Just discovered your podcast on Spotify the other day! Very excited to re-listen to your content between tasks
@treybuffington4388
@treybuffington4388 3 жыл бұрын
What’s it called
@PPEcon
@PPEcon 3 жыл бұрын
@@treybuffington4388 “The Jeff Nippard Podcast” haha
@treybuffington4388
@treybuffington4388 3 жыл бұрын
@@PPEcon thanks 😂
@noonevincecarterfan
@noonevincecarterfan 5 жыл бұрын
Wonderful exercise selection, execution and back ground information. Loved the forehead supported version of the lateral raise, a quite rare version or an exercise that is important the lateral head and it's great for advanced lifters to change angles on exercises like that to continue to get results. Pullups will probably always be the number one lat builder for me personally, but like you pointed out, getting more thickness tend to be more of a struggle. Therefore I also love the wide grip seated row, where the scapulae get the chance to really abduct and adduct, which is great for both traps and rhomboids.
@thomasmckeone5413
@thomasmckeone5413 5 жыл бұрын
This is great, especially during exam season the full upper body workout can be so efficient!
@Abdullah_Chill
@Abdullah_Chill 5 жыл бұрын
3:00 Pull up form is solid. None of that butterfly swinging stuff.
@ClarkPotter
@ClarkPotter 5 жыл бұрын
3:51 For beginners (
@AzNpRoDiGy092811
@AzNpRoDiGy092811 5 жыл бұрын
jeff... you're an amazing human being for putting out all this on youtube. such a helpful reference for providing information for things that i can't put into words for others. thank you for everything
@Abhiṣeka03
@Abhiṣeka03 5 жыл бұрын
Ok , now I would like to hear Bro Jeff's opinion about this video..
@sorinruga3434
@sorinruga3434 5 жыл бұрын
I'm absolutely ashamed by how much incredible free content this channel provides
@BelegaerTheGreat
@BelegaerTheGreat 2 жыл бұрын
*Remember that this is "day 2" of Upper Body, which is kinda weid.* Having said that, here's how I would switch the exercises to match my equipment: 1:03 2 x 4 Barbell Overhead Press -> Overhead Shoulder Dumbbell Press / Military Press 2:09 3 x 6 Wide Grip Pull-ups ​3:39 2 x 10 Close Grip Bench Press -> Dumbbell Bench Press (But if I go too close with the hands, it'll turn to a triceps exercise!) SUPERSET: ​4:30 A) 3 x 12 Wide Grip Cable Row -> Bent-over Dumbbell Rows B) 3 x 15 Incline Dumbbell Lat Raise SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers -> Incline(low) + Regular(mid) Bench Flies? B) 2 x 20 Face Pulls -> What the honest fuck? 7:42 3 x 12 Supinated Dumbbell Curls
@sunnahfitness
@sunnahfitness 5 жыл бұрын
Hi Jeff, When is the next upper body workout being uploaded pls?!?! Loving this series so far. Will be looking to purchase the programme after Ramadhan
@dockdowdell
@dockdowdell 5 жыл бұрын
"Generalizable" will be used in my vocabulary along with logicize
@mansurarbab1953
@mansurarbab1953 3 жыл бұрын
1. Can beginner try this? 2. If I train 6x, what do I do on day 5 and 6? Repeat day 1,2?
@DjDiceTRG
@DjDiceTRG 5 жыл бұрын
Great video Jeff! I was wondering if I could get your opinion on Jim Wendler’s “5/3/1 Boring but Big” program. Thanks mate.
@RisageYT
@RisageYT Жыл бұрын
Using this to start off my new gym path
@icantthinkofagoodname-bg8ky
@icantthinkofagoodname-bg8ky Жыл бұрын
how have you been getting on with it? is it good even for it being free? have you seen any progress? i’m getting started and i’m trying to find the best workout split
@Colombian_Beast
@Colombian_Beast 5 жыл бұрын
Great video and incredible workout!
@etcteam6251
@etcteam6251 5 жыл бұрын
Agreed 👍
@lordw6573
@lordw6573 5 жыл бұрын
Well Said
@elviss1837
@elviss1837 5 жыл бұрын
Yessiirr
@lowpricescanada6885
@lowpricescanada6885 5 жыл бұрын
I agrees
@naanafghan3208
@naanafghan3208 5 жыл бұрын
Great Video
@MrVishalPrasad
@MrVishalPrasad 4 жыл бұрын
I appreciate that you didn’t take up both machines. Most fitness videos are like pec deck, bench press, cable row-superset. It’s hard to snag one of those, as is.
@Anangrygoose
@Anangrygoose 5 жыл бұрын
"If you find yourself cheating on the pull up consider lowering the weight" Looks in the gym mirror with a butter knife, time for a drop set
@NeekRusher
@NeekRusher 3 жыл бұрын
😂😂😂😂
@CR250RidR
@CR250RidR 5 жыл бұрын
YES to the upper body warm up dynamic stretch routine video PLEASE
@luccas7486
@luccas7486 4 жыл бұрын
** Jeff the type of kid to use the neck trainer every time he nods in school so he priorities his neck training **
@dannyboycinco
@dannyboycinco 5 жыл бұрын
Just bought your program my man. You deserve it. There is so much thought and work put into this.
@NikolajPK
@NikolajPK 5 жыл бұрын
one big question i keep asking myself: when doing upper/lower split with 4 workouts per week, will you see more progress doing the same upper body workout for the whole training block or will you take two different upper body days? so monday upper body workout 1 and thursday upper body workout 2? i feel like i'd miss out on something if i only used the same upper body workout with 7 exercises for a whole month. but on the other hand if i used two different upper body workouts, its harder to make progress when doing a specific exercise only once a week...
@bradleyjs7852
@bradleyjs7852 Жыл бұрын
@@jeredb2515 Just experiment, everyone's body reacts differently. I am going to try doing push exercises for the first upper lower days and pull exercises for the second upper lower days.
@xkevinmark
@xkevinmark 5 жыл бұрын
Go ham, but be a “Jeffleman” i.e. optimal training is only achieved by not being selfish and sharing machines with others, thus, overall muscle growth is achieved. You’re the man Jeff 👍🏽
@rustyblade9366
@rustyblade9366 5 жыл бұрын
Been following your upper/lower split for 3 weeks now and I love it. Thank you so much for this!
@reckedfn9524
@reckedfn9524 5 жыл бұрын
LiveLoveLift92 did u see your self getting stronger in this ?
@Confusedalien1133
@Confusedalien1133 4 жыл бұрын
@@reckedfn9524 did you
@okthen657
@okthen657 Жыл бұрын
@@Confusedalien1133 did you
@dead-x1491
@dead-x1491 Жыл бұрын
@@okthen657 did you
@THECINCONOMY
@THECINCONOMY 5 ай бұрын
Bro JEFF is the truth! When I tell you I have more results then I ever had. I can’t even LIE
@krishthakkar2610
@krishthakkar2610 5 жыл бұрын
Who knew even Jeff had Muscle Imbalances
@jamesc4995
@jamesc4995 5 жыл бұрын
When people ask me shit at the gym... l tell them to just go watch this dude...
@SamSam-kh5mz
@SamSam-kh5mz 4 жыл бұрын
You had me right up until "neck curl" 😂👍
@kristopherrodriguez8490
@kristopherrodriguez8490 4 жыл бұрын
Great video. Excellent job showing why your making specific recommendations rather than “just because “. Thank you.
@edricseno
@edricseno 5 жыл бұрын
Is there any more videos about upper day 3 and 5, and lower day 4 and 6? Because Im planning to try out this program for myself
@dlbard1
@dlbard1 3 жыл бұрын
I heard another trainer here on YT state that stretching is counterproductive..... I think you are correct from my own personal experience. Had a good bit of shoulder pain during benching and stretching has defiantly helped with relieving that.
@112rsmaniac
@112rsmaniac 5 жыл бұрын
Jeff I recently bought your Arm Hypertrophy program while running your Upper/Lower split in the Fundamentals program. I'm Just having a hard time incorporating it into the routine. Any advice?
@weissbrot-rg9hd
@weissbrot-rg9hd 9 ай бұрын
I didnt expect it, this actually doesnt look bad. He did a great job programming this.
@Firmly_grasp_it
@Firmly_grasp_it 5 жыл бұрын
If you aren’t running Jeff’s upper/lower program.. you are missing out
@LifvingConnoisseur
@LifvingConnoisseur 5 жыл бұрын
What do u mean
@kevinhsu3102
@kevinhsu3102 5 жыл бұрын
Lmfao. This program isn't different from the other free upper, lower programs out there.
@naeemranderee6127
@naeemranderee6127 5 жыл бұрын
Please could you do the dynamic stretching/warm up routine?
@triplekillerable
@triplekillerable 5 жыл бұрын
No way I'm buying this, There's a guy called Jeff Nippard, he already tells everything.
@SkaterBrx
@SkaterBrx 5 жыл бұрын
It's his program 🙃, so you could support him! 😂 Btw you really should consider buying one of his programs, they're really great
@triplekillerable
@triplekillerable 5 жыл бұрын
@@SkaterBrx No, programs only great if you can afford to apply. Or you do it.
@SkaterBrx
@SkaterBrx 5 жыл бұрын
@@triplekillerable oh, sorry. That's not how i meant to say it hahah. Just that his programs are worth buying but his videos are obviously a great source of knowledge as well
@tyrvinodinson9790
@tyrvinodinson9790 5 жыл бұрын
Best way to overload on the ohp is to change to push press once strict is done, get 3-7 more pushes depending on weight
@victorbrrum5846
@victorbrrum5846 4 жыл бұрын
What is your experience with this split compared to a push pull legs split? I work about 3-4 days a week with all-day shifts and therefore i am not able to workout the required 6 days with a push pull legs split. I can see that this split can also be done with workouts 4 times a week which would suit me better. However i can't help myself from questioning whether or not there is enough total volume for each muscle group with this split. I would appreciate if someone could comment there thoughts in this. Thank you!
@venom-io1zy
@venom-io1zy 10 ай бұрын
train with intensity bro and you'll make progress. people get results even with just 3 days of exercise a week
@ahmeddem8953
@ahmeddem8953 4 жыл бұрын
Hey boy, youre a real Profesional. Your videos are very clear and quiet to hear your voice clearly.
@lilfresharab
@lilfresharab 5 жыл бұрын
Holy shit I was literally researching and building my upper body workout for today which is literally a few hours away and you post this Thanks Jeff 👊🏽
@paulamery507
@paulamery507 3 ай бұрын
Love your videos. Very clear, just the right pace. Awesome (as you say over the pond). However, my mind wandered. It wandered to "10 things people might have called you in High School" Let's go after it... 1. Jeff Hardnipps 2. Gyno Jeff 3. JNo 4. DC Neff Jipps 5. N to the Ipps 6. JROM 7. Jippy Nippy 8. Spin Fej (an obscure Star Wars character) 9. Dr Nipps I presume 10. General NippSoHard I'm done. You're welcome. As you were. 9.
@MrLadyGenevieve
@MrLadyGenevieve 5 жыл бұрын
How long should this workout take? I workout at lunch and only have an hour, so about 40 to 45 mins of actual workout time. Looking for a full upper body workout I can fit in!
@mattvalentin7330
@mattvalentin7330 3 жыл бұрын
Should be good i just finished it and it only took abt 40-50 mins
@nononono-lm8id
@nononono-lm8id 5 жыл бұрын
new to this channel but man this guy is good. So calm yet informative. He just gets to the damn point. New sub!
@DoctorSK69
@DoctorSK69 5 жыл бұрын
i am so accustomed to conventional training split that i am kinda afraid to try this plan
@Icaurs389
@Icaurs389 2 жыл бұрын
I am curious to know but to me the number of sets seems so low ? Assuming you do a 4 day upper-lower routine. This would include only (weekly) 10-14 sets for shoulders, 12 sets for the back, 10-12 for chest, and 6 for biceps. From what I learned, one should aim for 10-20 weekly sets but this really seems on the lower end of that range? When I train chest for example, I would do 4-5 sets on bench pressing and 3-4 sets for an additional exercice. This adds up to 14-18 weekly sets. Anyone that can provide me some insight on this? Thank you!
@BoltJamison
@BoltJamison 5 жыл бұрын
The volume looks insane in this program. 6 days a week and roughly 18 sets per workout? How do u recover as a natty?
@bruce4751
@bruce4751 5 жыл бұрын
Please do the warm-up video, Jeff. I’ve been doing more dynamic stretching and foam rolling after my warmup on the treadmill and would love for you to go into detail about your routine.
@jackpierce227
@jackpierce227 5 жыл бұрын
Excuse me Jeff but where on earth was the clap to finish?! I feel incomplete
@jackpierce227
@jackpierce227 5 жыл бұрын
Kevin Palomares not the same, it should end on the clap.
@theempire00
@theempire00 5 жыл бұрын
Science Applied Saturday🙌
@akhils7718
@akhils7718 5 жыл бұрын
That bicep curl tip is from Jeff Cavalier 😋
@thats_mr_b_
@thats_mr_b_ 5 жыл бұрын
It’s pretty common knowledge for anyone in the field that studies it
@maaztalks5924
@maaztalks5924 Жыл бұрын
Nice workout. I tried it and felt great. Only one thing is missing, tricep focus.
@batuayde2074
@batuayde2074 5 жыл бұрын
So can this be used for beghiners
@teammmx
@teammmx 5 жыл бұрын
Yea, just lower the weight if you need to
@MarkusJunnikkala
@MarkusJunnikkala 5 жыл бұрын
3:32 *JEFF NIPPLE SLIPPARD*
@rhitamdutta1996
@rhitamdutta1996 5 жыл бұрын
Is this it? Your program for free, Jeff?
@JeffNippard
@JeffNippard 5 жыл бұрын
doing my best to give people a taste of what the workouts are like. And to give people who can't afford (or don't want to buy) the program something to run. It's solid marketing for my program regardless and I love making these videos :)
@jawz0121
@jawz0121 5 жыл бұрын
@@JeffNippard appreciate it Jeff, knowledge is power..and once applied ..invaluable, so I thankyou for the tips and information you give to help us better ourselves
@botten4187
@botten4187 5 жыл бұрын
It's not like you can just download them from anonfile for free anyway right? xD
@rhitamdutta1996
@rhitamdutta1996 5 жыл бұрын
@@JeffNippard Damn, appreciate it man! Glad to have humble people like you putting out valuable content for free for us college students.
@DavidAlsh
@DavidAlsh 5 жыл бұрын
Question. Would a useful benchmark of volume be a simple "total work done" equation. Reps x Sets x Weight? For example if I did 4 sets of 6 reps at 80kg I'd have a "score" of 1920 Next week I do 4 x 6 x 82.5kg, meaning I have a score of 1950 Given deloading and routines like your overhead press, I'd expect to see a fluctuating graph, but overall an upward trendline
@thats_mr_b_
@thats_mr_b_ 5 жыл бұрын
It’s like an surprise album drop for the weekend! Bring it Jeff ! #PTA
@JimLeederRich
@JimLeederRich Жыл бұрын
Not sure why I went into this thinkin it wouldn’t feel good. Holy shit this has become one of my favorite days.
@kallekallessons
@kallekallessons 5 жыл бұрын
There's no way in hell I'm doing that neck apparatus in the gym.
@packetjanitor
@packetjanitor 5 жыл бұрын
Excellent video. Love the curl hand placement queue.
@hognigk96
@hognigk96 5 жыл бұрын
8:32 Jeff the bottom
@jrums
@jrums 5 жыл бұрын
Another incredible video Jeff! Loving this series, keep smashing it brother!
@MahdSani
@MahdSani 5 жыл бұрын
i love u jeff ur a legend
@aryanrastogi45
@aryanrastogi45 5 жыл бұрын
He is the best like for Jeff nippard
@heyheytaytay
@heyheytaytay 5 жыл бұрын
8:37 can't remember if i've seen headgear like that on Fifty Shades or Saw before? Hmmmmm. Both?
@honeybee6978
@honeybee6978 2 жыл бұрын
Wow...just found your channel a few days ago and am absolutely loving the content. Great job man 🔥🔥🔥
How To Train For Pure Muscle Growth
14:32
Jeff Nippard
Рет қаралды 2,1 МЛН
The Best And Worst Back Exercises (Ranked By Science)
12:16
Jeff Nippard
Рет қаралды 6 МЛН
Sigma Kid Mistake #funny #sigma
00:17
CRAZY GREAPA
Рет қаралды 7 МЛН
ТВОИ РОДИТЕЛИ И ЧЕЛОВЕК ПАУК 😂#shorts
00:59
BATEK_OFFICIAL
Рет қаралды 6 МЛН
Муж внезапно вернулся домой @Oscar_elteacher
00:43
История одного вокалиста
Рет қаралды 7 МЛН
The 4 Best UPPER BODY Workouts for Mass (Chest/Shoulders/Back/Arms)
11:35
musclemonsters
Рет қаралды 1,1 МЛН
The Best Science-Based Minimalist Workout Plan (Under 45 Mins)
13:08
Jeff Nippard
Рет қаралды 4,3 МЛН
The Best And Worst Biceps Exercises
16:23
Jeff Nippard
Рет қаралды 2,5 МЛН
Get A Huge Back With Only 3 Exercises
11:16
eugene teo
Рет қаралды 2 МЛН
Why Everyone Thinks I'm Wrong About Training
13:03
Jeff Nippard
Рет қаралды 2,4 МЛН
Get Abs In 60 Days (Using Science)
9:30
Jeff Nippard
Рет қаралды 6 МЛН
Sigma Kid Mistake #funny #sigma
00:17
CRAZY GREAPA
Рет қаралды 7 МЛН