The Perfect Pull Workout (According To Science)

[@jasonp1319]

Really appreciate what you put out there.

[@kry0cera962]

W

[@Theonlyway1445]

@@kry0cera962L

[@giomartinez8053]

0:19 1-arm Half-kneeling Lat Pulldown: 3 sets x 12-15 reps 1:45 Pull-up: 1 set x AMRAP (As Many Reps As Possible) 3:02 Kroc Row: 3 sets x 10-12 reps 4:39 Cable Shrug-in: 3 sets x 10-12 reps 5:03 Reverse Pec Deck: 3 sets x 10-12 reps 6:32 Overhead Cable Bicep Curl: 3 sets x 10-12 reps

[@the-blue-barron2791]

top G

[@Chameleon_108]

Thanks 🙏🙏

[@rianmoneythunderhead5986]

Thanks ✌️

[@hermxnz]

GOATTTT

[@08zachattack]

True hero

[@Primoh]

Back/Biceps Workout Summary: 1. 1-arm Half-kneeling Lat Pulldown: 3 sets x 12-15 reps 2. Pull-up: 1 set x AMRAP (As Many Reps As Possible) 3. Kroc Row: 3 sets x 10-12 reps 4. Cable Shrug-in: 3 sets x 10-12 reps 5. Reverse Pec Deck: 3 sets x 10-12 reps 6. Overhead Cable Bicep Curl: 3 sets x 10-12 reps

[@danielbowen724]

🫡🫡🫡🫡 thank you sir

[@TT-tv2qf]

The real mvp

[@PowerLiftingNewsUSA]

🙏🙏

[@CoryASMR]

Does anyone know if the lat pulldowns is 3 sets for each arm?

[@vincenzoscognamiglio7817]

@@CoryASMRyes it is

[@papadoc331]

I like this lil ginger

[@elboel5526]

Tf

[@guideandgains]

this lil ginger can f#ck u up

[@mrsxber1916]

What?

[@preciousakande1186]

Lil

[@k_fene_8]

Buff Sheeran

[@Reliccontent]

Someone mentioned you in a video and it reminded me you were an S tier fitness influencer, which I think is a weird thing to call you. You’re more like a teacher but I just wanna say I started lifting 25 months ago. My squat went from 160lb(no depth) to 455lbs(depth) I lost 40 pounds and then gained 20 pounds in my first 8months and got so much stronger. thanks to your videos and educational advice and checking out the reaserch studies you link because of you I’ve never been injured in the gym not even once and I’ve never needed a coach. You’re extremely helpful and I just want to tell you please keep doin what your doing man it’s great

[@muayad1197]

Was it natural hypertrophy by any chance?

[@magicdra7344]

Who you reccommned for doing ppl workouts

[@brentleysen8589]

Yo why are all these people making Hella gains but I just don't seems to make progress in 14 months

[@acewm_]

@@brentleysen8589you needa up the weight

[@kofishaw4]

Beast

[@charlesjohnson873]

I think my favorite thing you do is put the studies in the video. Like I feel I always hear people say "studies show" and then they never show them or mention specifically what. Great video and the rowing part makes a lot of sense.

[@ryanlort7727]

It's absolutely insane that this information is out there for free. Thanks, Jeff, for all the work you do. High-quality video and data.

[@BuggyBoy39]

He is one of the few that provides an explanation as to why it's effective or done a sertin way

[@greatdane145]

Hm that no rocket science

[@thatracingguy5694]

He is the goat

[@suhaib9001]

Ok bot

[@justinriley8651]

if you feel bad give him some money everytime you watch the free video 😂.

[@NineInchFailz]

Dude the advice at 3:18. Yet another example of how you blend scientific biomechanics, and real world practical experience to find the true optimized workout methods. This is how ALL people need to approach weight training. No one trains exactly like the studies, and controlled cheating can massively boost hypertrophy and overall strength gains when done right.

[@LetshesaMasoa]

Not when I just left the gym after a back session🥲😭😭

[@LowTide941]

It’s Monday. Its international chest day. You didn’t do back and bi’s liar.

[@omaewamoushindeiru3303]

​@@LowTide941you want him to wait for bench for an hour?

[@JeffNippard]

Time for round 2!

[@spyraleditz1270]

Just get his routine . So convenient 😫😫

[@LetshesaMasoa]

@@LowTide941I usually do chest days in a tank, It’s snowing for the first time in a long time here in South Africa, so it unfortunately had to become a back day🤣🤣

[@TheComedyButchers]

Scientific Leg Workout: 1. Bench Press(Leg Drive, duh) 2. Standing Bicep Curl(you stabilize w/ legs) 3. Cheat Lateral Raises (leg drive) 4. Assisted Pullup Machine(legs resisting weight assistance) I will not take criticism on this

[@jambob169]

That pullup form is just beautiful.

[@zaiakhamis4]

How easy does he make it look

[@angryhamster145]

I could watch him do pull ups all day 😍😍

[@Abadchristan]

​​@@angryhamster145 eww wtf

[@ArchFARIS]

This, so far is the BEST pull workout I've tried, insane how you feel every muscle during this workout, not to mention the results you'll get.

[@joshdiaz2940]

Your videos are such a great resource. Thank you for being such an informative channel on KZbin as far as muscle building and moving your body through different ranges of motion. Your well research articles help me personally to understand resistance training from a cellular perspective, and not just aesthetically or for the numbers I’m pushing. Focusing on the best activation of the muscle possible to maximize growth and strength gains in the most effective/efficient manner possible.

[@tarun8420]

0:19 1-arm Half-kneeling Lat Pulldown: 3 sets x 12-15 reps - 25Kg 1:45 Pull-up: 1 set x AMRAP - 0 (As Many Reps As Possible) 3:02 Kroc Row: 3 sets x 10-12 reps - 12.5 kg 4:39 Cable Shrug-in: 3 sets x 10-12 reps - 30kg 5:03 Reverse Pec Deck: 3 sets x 10-12 reps - 22.5 kg 6:32 Overhead Cable Bicep Curl: 3 sets x 10-12 reps - 20kg

[@KoosKansloos1908]

Am I the only one who’s watching these guides to decide what I enjoy most ?

[@dzwvdzmt]

Im a beginner who don’t have budget for personal trainer, so I can only arrange my exercise and improve my skill on myself, Jeff’s video helps a lot! really appreciate it❤

[@minecraftavatarofhunterbiden]

Its actually crazy how popular Jeff is but the dude is SO INTRICATE. Jeff is so gentle, soft, studious, mr thinks, YET HAS SO MANY FANS. Normally, like ALL IN LIFE, “body building and bulls****” would be 6 billion subs, and then guys like Jeff would only get 3k views. You guys see it to right? Jeff being, ethereal, Kashmir, Japanese Forrest of unique one of a kind leafs. Yet football stadium views. Its not normal. But its coooool.

[@brownround9446]

This is the back video I've been waiting for. It's really nice to hear that cheating with body movement just a little bit on back day is not only okay but even optimal. I have always had troubles getting effective back work outs in with strict form.

[@Dntdgxj]

I would do pull-ups set first at max reps as it activates lots of the back muscles and warms them up perfectly.

[@shredd5705]

Yeah it's the toughest, I would do it first. But you need to warm up for it a little. I had a pull-up related injury which took a long time to heal. Because I did AMRAP without warming up much, just rolling my arms a few times. It took months to recover, be careful. Pull-up is hardcore movement like deadlift or squat, even with just bodyweight for most people

[@Primoh]

My only concern with this is there isn't enough bicep work. I feel like my biceps definitely didn't grow with just 3 sets twice a week, I had to work up to ~16 sets a week to actually see my biceps grow well. (by well, I mean past just normal gains from doing back work lol)

[@user-jm8ky1kn2t]

Do higher quality reps and spread out the sets on other days. If you are recovered sprinkle in sets during push or leg daya

[@Noxide1021]

If you need 16 sets I doubt that you’re training with enough intensity considering the biceps recover pretty slow

[@Primoh]

@@Noxide1021 biceps do not recover slow. Also Jeff Nippard’s arm program contains 20-22 sets a week of biceps so…

[@xXDaBoyzRulezXx]

3 sets for the biceps specifically, they're getting worked throughout this workout as well. 6-8 intense sets alongside back volume is plenty

[@Noxide1021]

@@Primoh just because he prescribes more set volume doesn’t mean they recover fast or benefit from more.

[@ClimbingCaed]

Haven’t done back and biceps since I mostly rock climb. But the quality of these videos makes me want to watch!

[@Sirocco__]

Just added 3 new exercises to my pull routine. Thanks Jeff!

[@anthonyharris5843]

Thanks

[@gymzofrenico]

I usually tend to favor supine grip for lats focused pulls and prono for scaps-high back focused pulls as it improves both movement range and for me personally it just feels better while doing it and as a way of differentiate both movements: As in when I focus on my lats I use this grip and when i focus on my traps and so i use the other. I think that really helps to make it easier to imagine and bring that patterns to your mind in order to execute them perfectly. In pull up (or rather chin up) specially, I can focus on avoid any scap involvement as i let them be mostly elongated and I focus on bringing my elbows to the side of my waist in a 120º ish angle of my torso to the horizontal plane of the bar. These are way harder to do than normal pull ups, but they do feel way better, I never felt so good about my lats in pull ups than doing these chin up variation. Then i add an unilateral lying pull in to finish later on and thats my lats workout. As for the lat pulldown I would recommend to do them a bit inclined, because jeff seems to do them up to 90ish or a bit more angle, but lats work up to 120ish angle, so inclining your torso a bit forward would be ideal, in my opinion. Why is this important? Given that science has been demonstrating that elongated based hypertrophy is so efective, I would always go for movements or exercise where I can move in the range where my muscle is the most elongated while having tension in it. If any of you try them and like it let me know!

[@justinbishop54]

Perfect is bold. The Kroc row and the cable row provide almost exactly the same stimulus. One of the rows could be switched for a flared-elbow variation with an armpit angle closer to 90 degrees, providing (probably) sufficient stimulation to the rear delt, eliminating the need for rear delt flys, which could then be replaced with say, hammer curls or palms down curls for the often overlooked brachi mucles. Or, with two rowing exercises, no need to isolate traps with shrugs.

[@jackmac2217]

2:15 No! I'm doing 6x Amrap Because I hate myself.

[@tonydigital808]

Pull ups are the goat workout imo. It’s definitely the most fun and the one I want to work out as much as possible. Recently started doing weighted pull ups and it’s nice seeing the progression.

[@rekojohnson4768]

I just wanna THANK YOU Jeff, I’ve been following you for a while and you are a really big motivator for me when I hit the gym… the information you continue you bless us with is absolutely incredible thanks again 💪🏽‼️

[@blwatches2260]

Just when I was planning my back and biceps workout for tomorrow, thanks !

[@ashupochh8310]

mine too... I'll do his first 3 back excercises + chest supported row and CBum's biceps excercises

[@johntitor2058]

Love your new ultimate PPL series/workouts and its focus more on bodybuilding. Great exercise selection overall and they generally feel great and are fun to do. Thanks Jeff you're the GOAT

[@janjansen2091]

Suggestion: Instead of the reverse pec deck, use a cable and do the same movement (one hand at a time), this way you can rotate your body a little more to get a deeper stretch in your back muscles. It feels amazing, I can assure you. Also if you want to develop strength (which many of us want I assume) you should defenitely include a large compound exercise like a deadlift or a standing barbell row of some sort.

[@gmelliot19]

Supersets are super effective for back workouts. Here is my go to back workout: 1. Cable YTAs X4 2. cluster set: weighted chinups X5 min. 3. superset: lat pulldown, shrugs X4 4. superset: facepull, pullover X4

[@michaels8902]

10/10, I don’t think I’ve ever had an actual back pump until now!

[@robinferdous9164]

A more time efficient version of this workout: 1) lat prayers 2) pull-ups 3) barbell rows 4) super set dumbbell curl + lateral raise

[@alixthefunk]

Awww John Meadows would have loved that cable bicep curl variation. Bless him RIP uncle John ❤

[@thetackontitan5654]

Hi, could you do a video on static streching? What are most effective streching exercises for each body part? I think a lot of bodybuilders have problems just because they skip streching. Great videos. Thank you.

[@haydenkelly836]

Dear Jeff! I'm a truck driver and I do lawn Hall I rarely have access to a gym at all having Jazeera access to a bench or even machines for that matter I really pretty much only have the two dumbbells that I can take with me over the road. Losing weight I am not as concerned with as building muscle I am worried that once I get down to my desired weight I will have a really hard time bulking up. Can you help me find out which dumbbell routine for the most effective keep in mind time is always of the essence I always have a limited amount of time to do my workouts at the end of the day I have anywhere between an hour to 30 minutes please and thank you.. I really love and enjoy your content it's so inspiring and is helping me along with my fitness journey never stop

[@mugshotmarley]

I cant get dumbbell rows to work. No matter how I change positions, angles or techniques, I can't feel my back pulling up the weight. I feel it mostly in my forearms, tri's and rear delts. I had a friend poke at my lats while Im rowing to get a better mind/muscle connection, but my lats are barley working at all. Wish I could get it to work since everyone says how good it is for growing your lats.

[@RDS_Armwrestling]

Have you tried using straps/going light, or even a cable variation?

[@StrykerGamingOfficial]

Wear wrist straps, they're a godsend

[@stian7479]

Try doing single arm pulldowns really focusing on isolating the lats first, and after a couple good sets do your rows, maybe with straps like @RDS_Armwrestling said. You can probably feel your back more doing this

[@d3f3kt57]

You could try going lighter and trying to row the dumbbell towards your hips (look up "Helm's Row")

[@test1one16]

0:48 Pulls elbow back only to midline of body....but in other recent Back workout vids, he pulls way back past the midline line and even cites that the extar squeeze at the top of the bent over row helsp activate More muscle. So which it? Bent over row = pull high up and squeeze the muscles by the scapula.....or stop once the elbow reaches the middline of the lateral chest?

[@AC-zz1nn]

I have a question: I workout 4 days a week using an upper/lower split. Is it ok to use the exact same workout for every upper day and the exact same workout for every lower day while progressively overloading or do I NEED to have variation?

[@madd.villain]

This is exactly the kind of channel I've been looking for, full workouts with a breakdown of each muscle group. The science behind everything is the cherry on top because it's nice having some evidence to back it instead of the usual "trust me bro". Subscribed!

[@enochlau2739]

Hey Jeff. Would it be possible if you construct a video on how to construct your own gym routine/split? I bought your ultimate PPL routine and found it too complicated, however, I have been doing your fundamentals routine for quite some time. I am struggling on what to do rn. Thanksss!!!

[@bigc181]

You're a novice. Stick to the basics.

[@justinabraham7291]

Perfect time to get the notification. I was about to go to the gym to train back and biceps.

[@Suncharged]

Thank you Jeff, killed it today with this workout! I’m already feeling it my mid to lower back especially. Definitely sticking with this n mix and matching it 🎉

[@jonaslken5383]

Bro you just released the "ultimate workout" workout a short time ago, and you realease a whole new one now? This is amazing!

[@shokot3546]

That pull-up elbows que helped me A LOT today, was able to do more than usual!! THANKS!!

[@loveja1234]

Comments: 1: For the kneeling pulldowns, use a bench as a brace to actually lift more weight. No support and you won´t fully use your strength. 2: on the Kroc row, I orefer using both hands with chest support, as I find it more stable and therefore providing less perception of effort. 3: Orientation with fibers don´t have much to say on what muscle you bias. What is crucial is the joint angles.

[@spicy7724]

I personally like doing the rear delt flys very early on cause my traps will tend to dominate no matter the weight after a heavy session. Great video though, will be trying this out.

[@Hj4a]

You're a beast. Loving how sore I am right now. Thanks for the upload and thorough description of exercises.

[@herrnerdmeyer3638]

Thank you Jeff. For the most part, those are excercises I'm already doing (thanks to your videos). I'm doing about 3 more biceps excercises per week, but my biceps is the only area where I'm not really growing. So I've got experiment a little more.

[@nukex22000]

Have you tried starting your workout with biceps?

[@hitrapperandartistdababy]

I swear, sometimes I completely forget to listen to the video and get completely lost looking at your body flexing 😂 Its so mesmerizing lmao

[@moneymaker-ju1mq]

Here is the real deal 1. Start with bodywheight Examples, (Pullups),Dumbells or Bands. 2. Then do exercises with Barbells Then Do exercise with cables or machines Ideally start your workouts with exercises with both hands like pull ups or barbell rows. And end with exercises, single handed like 1 arm lat pull down or 1 arm machine row. This way the nervous system doesn't get affected and you maximizes you performance.

[@adrianc.1459]

Good job on doing chest-to-bar pull-ups! That’s how you do them!

[@Nick-bu2hr]

Hey Jeff ! Would appreciate it if you do a PPLRULR Programm Thank you!

[@tjack3210]

2 videos in a week I’m feeling blessed!! 🎉❤

[@tydupont8084]

Do you think it's okay to do dumbbell rows without kneeling on a bench? I like to do them standing, while using an inclined bench for support. I feel more stable

[@RDS_Armwrestling]

Me too, I prefer it this way, more stability.

[@spicycurry7238]

Found this on my feed e tween my lateral raise resting periods😂 great timing Jeff!

[@_Gtx1080Ti_]

Perfect timing!! I was just going to the gym for a pull workout, thank you jeff

[@jake_skywalker]

i just came home from my back day😂

[@kylev3835]

I never understand these comments. Do you go to the gym and just do random workouts everytime? Why not have some structure and follow a program?

[@_Gtx1080Ti_]

@@kylev3835 Nope i used to follow Jeff's nippard first pull workout for a while and now that part 2 is out i can have more variety, dk about the others tho

[@DizzyHotSauce]

@@kylev3835 I'd assume that most people follow a routine. But some people don't enjoy pull workouts and adding more variety might make people more enthusiastic about it. I've even switched up parts of my OWN routine from time to time because of Jeff's advice.

[@Barneyfithlawman]

​​@@kylev3835 just know the muscle I'm planning to train, and have a idea of the exercises and so on. That being said I have been doing. A back routine from the guy who trained with John Meadows Cris Edmonds

[@MarcusChenVB]

Hey Jeff, could you do one on Upper/Lower Split (According to Science)? I think many of us would benefit from it!

[@Agent_Of_God]

Just completed this workout and I got the biggest back pump I’ve ever had! 💪 Thank you again! 🙏

[@xploszia7306]

Hello Jeff. I have one question. If the only important reps for hypertrophy are those last few reps close to failiure, wouldn't it make sense to train with very low rest times for example 30 sec because then you would be able to reach those reps much earlier and would save a lot of time due to your muscles still being exhausted from the previous set?

[@hananomer6240]

I am not sure about this , but I think fatigue due to lactic acid and metabolite accumulation won't help with hypertrophy , yes you could eventually reduce rest times. But until then , no it won't help much. Unless you are talking about super sets , then i guess you add volume to your set and also increase the number of near failure reps

[@RDS_Armwrestling]

Maybe, but you'd not perform your best at all since your recovery between sets would be very little. You could train this way if you're in a rush, but straight sets with regular rest times prove better for hypertrophy over time in most cases.

[@Hoppitot]

I think studies have shown that you get more growth from longer rest sets than shorter, look it up. Secondly by that logic you would get more growth from a single drop set since you can effectively just get those last reps as many times as you can drop the weight than from doing 5 sets with long rests.

[@escapefromtibet2530]

Mike Mentzer Strat

[@Christiansstillstruggle]

Acctually no. That fatigue you feel after not resting for long are Acctually limiting factors like muscle burn, central nervous system fatigue and cardiovascular fatigue NOT muscular faliure. The reason for resting longer is not only for you're muscles to recover for the next set. Its also for you're C.N.S and you're cardiovascular or stamina to build back up. Going in to another set after 30 seconds will just fatigue you're breathing and muscle burn more than anything else... in turn NOT taking you to true muscular faliure because of other limiting factors.

[@danmel3978]

the reason that bodybuilders do a chest back day then a leg day then an arm and shoulder day is so they can give as much effort as they can to each muscle rather than having your biceps worked a bit from doing back and then doung curls for example. So it's pretty much common sense that you don't make your split based off of push or pull

[@Bakanpoloco]

Just finished your 13 week PPL program. Huge gains!

[@joaquinsanders9597]

7:24 tiny Jeff

[@CharlieWise-m9u]

😂

[@KirkWilson86]

Thanks for the motivation to go pull some weight around and work on my back. I find it's the hardest muscle group to work. Because there are so many muscles that make up the back, I'm only seeing minimal gains. I'm gonna use this video as a guide for today. Thanks Jeff!

[@juicyjuice2536]

You really said bicep peak was a weak point for you while having arms the size of my head! In all seriousness, yet another great video from Jeff! Well presented

[@Viper_0930]

This guy is absolute gold! So glad i found this channel!

[@Dranyar_TH]

Love it ! Definitely gonna try the half kneel for lats tomorrow 💪🏾

[@medistudio4390]

Why did you used Black emoji?

[@Dranyar_TH]

@@medistudio4390 didn't know there was such a thing?

[@kry0cera962]

@@medistudio4390because he’s probably black?

[@oopajf61]

I just gotta say, for beginner to intermediate lifters: nothing helped me feel and build my lats more than pull ups into weighter pull ups. I don't know if it's a person specific thing but weighted pull ups blew up my back progression, when I incorporated them I was breaking PR's in every single other back exercise when before I felt like my progression was slow or even plateaued. Might not work for everybody, but I have never seen someone that can do heavy pull ups with a small back.

[@shredd5705]

Yes. Pull-up is the king of back exercise, never skip them. It's like skipping squats on a leg day. And people understimate chin-up for bicep. Both also work your forearms

[@Josher_C.]

Jeff Nipples

[@ZKhan840]

😂😂😂

[@jenskirk18]

When do you graduate high school?

[@OnaDime570]

@@jenskirk18 Women

[@CharlieWise-m9u]

Yes

[@Ex0tickz-qj6wj]

Wow

[@shredd5705]

My current back / bicep routine: just pull-ups and chin-ups. Lots of them, several days of the week. Not always to failure, just crank a few out when passing the door. I have a rule, where if go through the door, I need to do at least one. When passing to the room side, a chin-up, when passing to the hallway side, a pull-up. Usually it means I do more than one, once I grab the bar. Sometimes AMRAP. It really works. Bodybuilders avoid pull-ups because if they are bulking or "I'm close to 10% bodyfat" but in reality it's more like 17%, it's depressing how few you can do

[@shredd5705]

@cubefreak123 Pretty good, steady raise in AMRAP. Seem I can add a rep here and there, as weeks pass, even when I'm not doing AMRAP in a long time, suddenly it has just gone up by 1. I'm not the lowest body fat, in fact coming down from a bulk. But 18 chinups 14 pull-ups. I think I can add a few more as the cutting progresses, only 2 highest abs show which gives an idea, no veins. When I'm lower fat, I definitely have visible veins so I'm not there yet. When I've overdone a bulk, I know it's depressing to do these but on the other hand, you get stronger without the need of attaching a weight plate, so it's still great exercise. I believe you can grow a great back with just pull-ups and nothing else, of course it doesn't hurt to add rows and shrugs to the mix. And for biceps, chinup is IMO one of greatest exercises. Pull-up also works brachialis, you forearms get work in both... great 2 movements

[@animefun9927]

Love ur content bro thanks for the workout,ur my inspiration ❤️

[@klaurentcaushllari921]

Seeing this video on your way to the gym when you have a pull day hits different 💪

[@homerdough5389]

How many reps do you get on your AMRAP pullups btw? With super strict form like yours, anything over 10 seems super impressive

[@user-nm3ug3zq1y]

No way to put a number on it, since people will be different in strength. As long as it's at least 5, you should be getting enough effective reps.

[@homerdough5389]

@@user-nm3ug3zq1y I know. I was just asking Jeff for his AMRAP personally. For ego reasons ofc

[@user-nm3ug3zq1y]

@@homerdough5389, I'd suspect if he started fresh, as first exercise, it should be above 20.

[@guadalupechavez1178]

Thanks I may just switch them up cuz my gym gets packed 😂😢 will this help with getting better at pull ups ?

[@RobertDWilson81]

Perfect timing. Back and biceps are today. 😎

[@srgarcez]

Hey, Jeff! First thing first, thanks for this amazing series of videos. I'm following it to the letter and the results are coming. One question...in terms of bodyweight how much should one lift for each one of these exercises? I know it varies greatly from person to person but could you give us a ballpark just to track our progress? And also...what are you're currently numbers on them? Thanks!

[@CoachSkaugrud]

I really recommend purchasing this workout plan. ive already done the full program once (on my second round now) and ive never seen such results

[@timothycain8639]

Other body builders don't like pullups???? My brothers christ doing a good few sets of pullups makes me feel like I'm flying.

[@rickypedia999]

No cable machine at home, would doing shrugs on an incline bench be a good substitute?

[@RDS_Armwrestling]

Yes

[@Cobias2623]

I’m fat I can only do one pull up 😂

[@wtfhah1]

Thats enough strength to grow ahead from. Try to activate lats more

[@sefan1317]

I got to like 3 and I’m a twig, I’m just weak but we’re trying to change that! How many you at now?

[@Sn0O0zY]

Yooo not even one here 😂 I try hard the pull up machine with knees at the ground 😂

[@Cobias2623]

@@sefan1317 5

[@artofksv]

I started at 1 when I was 85 kgs on October 2023 now I can do 11 in a row and I’m 80 kgs

[@kendallengman2249]

that kroc row should be in everyone's pull day nothing has added more mass and strength to my back

[@derp6632]

Do you REALLY need to shrug?

[@cuntisimo0633]

For me, yeah.

[@NBSWELDING]

Watched this on the treadmill before doing it....very good....in my case I was surprised how much my arms felt worked while doing the lat work...I think I'm doing it right but my arms are just behind my lats in strength Thanks for this...subbed and following ya

[@ArsenTraining]

Wait what, the huge guy kroc rows is named after is now a woman, what the actual duck

[@Matthewsmacku]

Rip Matt

[@twocanplay7976]

Nah he'll always be a man. Nobody can change sex 😊

[@kylereynhart]

Jeff knows my gym schedule, always posting the day before I work that body part/s

[@rajsingh233]

Why just one exercise of bicep

[@shwoopi]

Most back exercises hit bicep too so you don’t want too much volume. Also bicep is one of your smaller muscles so you don’t need as much volume

[@rajsingh233]

@@shwoopi okay 💪

[@momotrips]

Jeff is the best and most legit fitness influencer ive seen precise science approach to bodybuilding

[@megaman2016]

Body builders don't like pull-ups because it makes them feel weak 😂

[@BLS1976PACHAPTER]

Jeff thank you for this and the ultimate ppl program. I like using a neutral grip pull-up and more pronated grip on the kroc row with the elbow flared out for more rear delt middle back and let the dumbell almost hit ground

[@Moonkhan7z]

Are the ultimate and perfect series different routines or do they complement each other in one?

[@BLS1976PACHAPTER]

@@Moonkhan7z the difference is the ultimate has a little more strength training mixed in with hypertrophy and a few supersets. The perfect is a touch more science based bare bones ppl. If you lack equipment for certain exercises you can swap them to accommodate

[@vikramsamanta3780]

This guy is immensely short. Going by his height i would say he is quite average in size not huge as the camera angles imply

[@Dz-nn9gt]

lmaoo

[@george44987]

Lol let’s see what you look like

[@rohitshrivastava4742]

I’d buy your program and I’d like to buy you lunch. So good!! Thanks for these videos!

[@JakeCaldwell-p6h]

Literally every time he posts one of these I’m sitting down eating my post workout meal of the workout he made the video about

[@jinduicer4722]

Jeff you are literally the best workout channel on here

[@ethanfisher-perez9620]

This bicep workout has made me feel a kind of bicep pump I've never felt. I think I've been seriously missing out on hitting the longhead directly with the stuff I've been doing omg I'm so excited

[@thectheb]

Doesn't this overhead position hit the short head

[@gymzofrenico]

​@@thectheb Any bicep curl hits both long and short head, because both will participate in any arm flexion. The only thing is that some positions might involve more the long or the short head, basing of shoulder position, because the main diff between both in arm flexion is that long head crosses shoulder joing, while short head doesn't. Now, there's something called "elongation based hypertrophy" and is been proven by science that this much takes place in every muscle, as an exercise that works the same muscle but in a position where the muscle is more elongated will always give better hypertrophy stimulus than the shortenen version. In this case longer head is most elongated, so takes more stimulus than a curl where the arm is in front of the body and so will induce more growth for longer head, but here comes the crazy thing: it also does induce at least same or more growth than shortenen version curls on short head. So based on science, which curl is the best to maximize hypertrophy? Those where long head is more elongated. That's why this type of curl hit boths head and is still great for short head. In my opinion, behind the back curls are way better, as they elongate more the long head of the bicep. Just its better done with a cable at the height of your hips, so peak tension is achieved at the start of the lift, which is where most hypertrophic stimulus will come. Hope all of that helps.

[@smokey_mk2]

Can you make a vid on what "the perfect natural supplement stack for muscle gaining and recovery"

[@shobhitbajiya5319]

hey when is the leg 2 video coming out? I've been waiting for a long time. Love your content btw

[@owenj005]

I did your chest one today and wondered if there’d be a back one for tomorrow. Pleasantly surprised 💪

[@do_odman]

Pullups are more motivating to me, even as a 240lb guy with 28% bodyfat and legs that have a 25% greater than average ankle measurement and ape arms lol, they're not that much harder, and the reward is a fire ass back and just knowing I can climb trees still, I hate to toss around the term functional strength, but it's a really useful skill to train lol, nothing wrong with pulldowns, but I'm glad you included 1 set of pullups still :)

[@LetsGoKogi]

Jeff is an absolute chad king. I have a question guys , how do we feel about doing a few more workouts than shown in the video here? I added some low rows, curls , always do crunches, ect . Too much for a day?

[@ethanbruce7647]

I’m trying to do this workout in my home gym, and I need substitute for the reverse pec deck. Would it be appropriate to bend forward at a 90 degree angle and pull my arms back in a similar motion using dumbbells?