The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)

[@YoussefElKhayari-zy9kb]

Pull workout 1: * 5min warm up (treadmill or Stairmaster, arm circles, cable external rotations) * 4 feeder sets x 10 reps - 1 feeder set RPE 4-5 x 10 reps REST 1-2min - 2nd feeder set RPE 6-7 x 10 reps REST 1-2min - 3rd feeder set RPE 7-8 x 10 reps REST 1-2min - 4th feeder set RPE 10 x 10 reps REST 1-2min - 5th set failure + 30% drop set * Omni-grip chest supported row: 3 sets x 10-12 reps * Superset: - Bottom Half DB pullover: 2 sets x 10-12 reps - Static stretch: 2 sets x 30 sec - Pullover => stretch right => stretch left => rest 30 sec => start over * Omni-direction face pull-ups: 3 sets x 12-15 reps - 1st set low to high cable - 2nd set mid to mid cable - 3rd set high to low cable * EZ bar biceps curl: 3 sets x 6-8 reps * Bottom half DB preacher curl: 2 sets 10-12 reps

[@basenitrogenada7356]

Thank you bro

[@memeoun8029]

Thanks a lot bro! You really formulated that really well

[@OrganicMesh]

Just finished typing this in my notes 😣

[@IvanLopez-zy7oo]

I was just gonna comment if he could sum all this up real quick lol thanks bro 💪🏼

[@akalchickering8165]

I love you (in a gym bro way) 👑👑👑

[@myfavouritecolorisgreen]

0:00 - New PPL explained 1:32 - Lat Pulldown (4 feeder sets + 1 or 2 sets to failure + 1 drop set) 5:06 - Omni Grip Chest Supported Machine Row / T-Bar Row / DB Helms Row 6:20 - Superset - Bottom Half DB Lat Pullovers + Static Lat Stretching 8:41 - Omni Directional Face Pulls 9:22 - EZ Bar Bicep Curl 9:58 - Bottom Half DB Preacher Curl

[@vprbhu07]

Bless you

[@AurelienCarnoy]

Thank you so very much kind Sir

[@alyanoogabroo6736]

God bless you

[@ahmedsleem5571]

Excuse me I didn't got it How to play Bottom Half DB Preacher Curl with no Curl

[@danieldoggett4156]

Not all heroes wear capes, get this person a gold star.

[@stormingblade1937]

0:00 - New PPL explained 1:32 Lat Pulldown (4 feeder sets + 1 set to failure + 1 drop set 30% decrease) 5:06 - Omni Grip Chest Supported Machine 3 sets 10-12 reps 6:20 - Superset - Bottom Half DB Lat Pullovers 2 sets 10-12 reps + Static Lat Stretching 2 sets 30sec 8:41 - Omni Directional Face Pulls 3 sets 12-15 reps 9:22 - EZ Bar Bicep Curl 3 sets 6-8 reps 9:58 Bottom Half DB Preacher Curl 2 sets 10-12 reps

[@FlexinRambo]

This may be a dumb question but are the feeder sets only for the first exercise? And you can just jump into the other exercises doing the 3 sets? Thank you

[@skylerslayer9107]

@@FlexinRambo yes

[@ahmedsleem5571]

Excuse me I didn't got it How to play Bottom Half DB Preacher Curl with no Curl

[@waynejarvis9298]

Thank you so much.

[@contrast9182]

aaee😂

[@FitnessFAQs]

Production value and communication A+. Thanks for what you bring to the fitness culture Jeff.

[@omarhisham2463]

we need a version of this for us calisthenics enjoyers

[@jhops3120]

Hi daniel

[@brianmason8059]

Can anyone awnser this for me? I'm fairly new to lifting. And want to train using push/pull. Could I do push on a morning before work let's say 6am. Then pull on same day after work at 6pm??

[@mikeb4198]

@@brianmason8059 no, too taxing on your body.... instead of cramming it on one day just do cardio after work if you still have energy....

[@ahmedsleem5571]

Excuse me I didn't got it How to play Bottom Half DB Preacher Curl with no Curl

[@spartangamingofficial1240]

Finally Jeff remembered he had a series of workout split going on 😂😩😩😂🙄😂😂

[@roasted.cheese]

fr I've been waiting for this

[@frankiecruz8545]

BROO ONGG

[@SkiitFiit]

Because 1:16 😅 i respect the hustle tho

[@noumanintown]

If he uploads it all at once people wouldn’t buy the program. :)

[@gradientO]

Though he already has a 6series PPL playlist

[@dylanmccoy8530]

Lat Pulldowns: 4 feeder + 1 or 2 sets Heavy sets with drop set Horizontal Row: 3x10-12 (Humble Row, T bar, chest Supported Row) Lat Pullovers: 2x10-12 + 30 sec of static between sets stretching) Face Pulls: 3x10-12 EZ Bar Curl: 3x6-8 (Heavy) Bottom Half Preacher Curl: 2x10-12

[@cjg3045]

Keep up the great videos. I worked out for 10 years straight in the past, age 17-26. Then stopped cold for 12 years after kids. I have been slowly getting back into it the last 6 months, and even at 38 I am making improvements beyond my 26 years old self, in only 6 months. I really appreciate all your work here.

[@SS-wd5sg]

Keep going!

[@TonyBLoL]

Good work!

[@joshtrd]

Muscle memory is an amazing thing , stick with it!

[@puissance]

Haha, same situation here! I also developed a shoulder mobility issue, but I've been going to a physiotherapist and am back at the gym. I haven't hit the PRs from my youth, but I'm making progress at least. These videos are helpful and it's nice to see others back at it after a long hiatus.

[@darrylvarghesethomas6236]

L​@@TonyBLoL

[@vendetta7639]

Ahhh great finally the Pull Workout. I was doing only chest for a month since you released that workout :D

[@shershahiqbal6792]

most sane gym bro split

[@alejandromayofret4526]

I don't see the problem with that🙌

[@jayringo77]

Drop the $30 and get the full plan. You will NOT be disappointed. Best gains I've experienced in a very long time.

[@pandajohn5911]

@@jayringo77 hard to know that in such a short amount of time, right? Or is it that you have increased in weight on most of the exercises?

[@cborel83]

High frequency plan was legit. I’m going to but this one next

[@jayringo77]

I'm in PHASE 2 of this workout plan. Gains through PHASE 1 were in both strength and appearance. I'm 68" and started at 181 lbs. Bench went from 185 to 205; squat went from 225 to 275; deadlift I never really had a 1-rep max but my last best was 345 and continues to climb ~5 pounds each week. I'm down to 175.5 (thank you MacroFactor). Highly recommend the full plan. The feeder sets improved my form/mental connection allowing me to push the weight heavier than ever. The stretching super sets shortened recovery. I feel consistently adding inter-set stretching across the board, usually after the first two combination exercises on a given day, has improved my range of motion in my shoulders and hips.

[@1seedeadp3ople]

Ayo I'm 6"8 too! I've never done a nippard program but I'm guessing you'd recommend it? I started at 170lbs and I'm at 245rn. I've stalled on my current program but thos seems promising

[@rog-c9565]

When do you throw in forearm training, i usually train my forearms during my pull day, what does he reccomend?

[@dash6620]

@@1seedeadp3ople i think he meant 68 inches

[@1seedeadp3ople]

@@dash6620 fuck you're right lol im blind

[@dash6620]

@@1seedeadp3ople it took me a sec too lol

[@TheModernMusashi]

Jeff's videos are some of the only videos I can watch on KZbin all the way through. Pure information no flash, love it.

[@corenko]

For horizontal Pull, inverted rows are an underrated exercise. You can do them weighted if you're strong enough, good for yoke

[@rtg_]

In week 4 of PPL and I can say from my experience it's the most productive I've ever felt in the gym, making the best gains of my life

[@tom19_06]

How often do you train in a week?

[@Strafprozessordnung]

@@tom19_06 PPL is usually 6x per week

[@ajxpinto]

Are you bulking or cutting?

[@rtg_]

@@Strafprozessordnung bang on💪🏻

[@rtg_]

@@ajxpinto bulking for the full 12 weeks💪🏻

[@ruwaisshebin1193]

Not hitting legs until he drops a leg workout 🚶🏻‍♂️

[@adg9042]

bros built like a funnel 😭

[@CommerGreen]

Y bro y 🥲. I just saw a leg workout under this video when I first saw your comment 😢

[@stongfats]

bad news

[@asmitoshshinde]

Jeff : minimalist approach. Also Jeff: feeder sets.

[@matt_cartwright5782]

You need to warm up somehow though? The feeder sets are just warm up for the whole workout was my take on it? 🫣👍

[@andreawilson6887]

He said minimalist for SBD bro. Not whatever you were listening to.

[@p7reston777]

Currently running this program. I’m going into Week 7 . This by far has been one of the most fun and thought out workout routine. I’m definitely seeing results/gains. I truly recommend this program! It is 💯✅ worth every cent!

[@hanshansse6254]

Me too, loving it so far. Entering the high intensity/low reps phase this week.

[@ISULTAN2003]

Can i get it from you !

[@neversate]

1:43 Watching John meadows made me cry.What a genuine down to earth guy he was.

[@PWN4G3FTW]

Just what are you talking about?

[@AS-rq6tr]

@@PWN4G3FTW Bro john meadows died

[@PWN4G3FTW]

@@AS-rq6tr The last video he did is 2 weeks old, so he died since then? Odd that I didnt notice that.

[@neversate]

@@PWN4G3FTW Its been over a year since John passed away.The videos you see are reuploads

[@PWN4G3FTW]

@@neversate I see, thanks for the clarification. Well, thats a shame. He seemed like a good guy.

[@brianguzman1428]

Thank God for this. Been doing the ‘Smartest Push Day’ for weeks waiting for the next one. My chest is huge but some muscle imbalances have incurred.

[@randomportugal3713]

No way you weren’t doing pull 😭

[@thoreaurug2142]

Great content as always! Two topic questions from a relative beginner for Jeff or anyone to answer: 1. Shouldn’t the preacher curl study have included a 4th group using full ROM (does it matter here) and would all results be different using cables? 2. Is there any difference on face pulls using an overhand grip as shown here vs. an underhand grip as performed by another well known Jeff? Regards to all.

[@NM-hq1io]

I’m sold on this - I’ve done some of your other free push, pull & leg workouts, they’ve been incredibly amazing & concise, so damn time friendly whilst being able to maximise gains which is key for me. Thanks Jeff!

[@cynicism0]

BRO WHAT ARE U, I JUST TRIED IT AND THIS IS THE BEST BACK FEELING OF MY ENTIRE 2 YEARS GYM JOURNEY

[@Justinsox39]

I can tell you for certain i did my own unintended study on lat pullovers. My lats absolutely blew up when i started doing them years ago. I got tons of comments on my back width when i started doing them. I went pretty heavy on them also

[@jackc913]

That's not a study though. No control. If you started doing them on one side only and saw what happened, that would be a study.

[@OP-sv3bq]

@@jackc913 imagine trusting "studies" over your personal experiences

[@klausfaerevaag]

@@jackc913 you are confusing study with experiment.

[@averagestegosaurus2000]

Notes for myself Juni 1. Lat Pulldown 1:32 4x feeder 10st 60kg fail x2 + Drop Set 2. Barbell Row 5:06 3x10-12 60kg 3a. Bottom-Half DB Pullover 6:20 💪 2x10-12 15kg + (3b) 2 x 30sec Stretch 4. Omni-Direction Face Pull 8:41 3x12-15 35kg 5. Ez Bar Bicep Curl 9:22 3x6-8 35kg 6. Bottom Half DB Preacher Curls 9:58 3x10-12 15kg

[@ingwiafraujaz3126]

Thanks for including sets and reps

[@DerekPetersen01]

10:00 the study should’ve done a full range of motion group. I’m curious if the partial range of motion has any difference to the full range

[@greenenoiseaudio]

Was scrolling and scrolling hoping someone would mention this. All that study showed was how much more valuable the stretched portion of the movement is. It doesn't show that the top half shouldn't also be done and that it wouldn't lead to an even greater increase in muscle thickness. It's still likely I'd say that doing the full rom would beat strictly the bottom half partial. The numbers of reps per set would probably decrease so some equalisation would need to be done to account for that in a study (to make the time spent in the bottom portion the same between both groups) but the fact that the reps would likely decrease for most individuals has to show that more motor units are being recruited and/or they are fatiguing faster due to more work having to be done. If you had to choose one or the other sure, bottom half wins but that isn't a choice we need to make. I'm also super skeptical of this changing the grip thing because 'the back is super complex'. The statement is true but it doesn't mean that that method is a good approach to take. If the changes in grip do meaningfully bias different muscles to the degree being talked about then you are effectively doing 1 set of them for that muscle group. No one would recommend that that is a meaningful amount of volume for most individuals. It also really 'limits' you in being able to increase volume via sets, should you choose to do so. A better approach is to look at hypertrophy over the long term. Sure a grip may slightly bias one way or another but that doesn't mean you have to tackle all of them in a single movement in one session. You could take 2 of these grips if you perform the exercise twice a week and use an actually meaningful amount of volume for each grip per session and then have the other variation to sub in when one of them gets stale. The method being used here needlessly wastes the variations you have for when something gets stale for basically zero benefit imo. Most individuals just need overall hypertrophy and a single grip type that they find comfortable, gives them a good stimulus and that they can really groove on for a bit is absolutely plenty. The grip variation here is just needlessly introducing complexity, especially for beginners. Change it when things get stale or if you are more advanced and have a very particular weak point that your regular training hasn't been targeting as well as you need it to.

[@grzegorzkaczmarek8513]

Keep in mind, the Five stars are based on my needs for this item kzbin.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.

[@tarun8420]

0:00 - New PPL explained 1:32 Lat Pulldown (4 feeder sets + 1 set to failure + 1 drop set 30% decrease) - could go max 4 weights 5:06 - Omni Grip Chest Supported Machine 3 sets 10-12 reps - wide grip 5kg, close grip 10kg, mid grip 10kg 6:20 - Superset - Bottom Half DB Lat Pullovers 2 sets 10-12 reps + Static Lat Stretching 2 sets 30sec - 17.5Kg 8:41 - Omni Directional Face Pulls 3 sets 12-15 reps - 35Kg 9:22 - EZ Bar Bicep Curl 3 sets 6-8 reps - 7.5 ES needs improvement 9:58 Bottom Half DB Preacher Curl 2 sets 10-12 reps

[@cameronbatko]

It is cool to see how John’s programming and exercise selection has slowly influenced yours. And that the science is catching up. You and John had great videos together.

[@TheJipino]

Was just going to say, angles and elbows throughout!

[@davidburris2733]

Starting phase 2 today of the ultimate ppl program! Great program! I’ve done Jeffs power building phase 1 and 3 and the upper lower program. While all have been great and I’ve benefited from all 3, I must say this one has been my favorite. My plan is to only do this program all year. Thanks Jeff for all the great content and keeping things practical.

[@tobygoodman9134]

As someone who recently switched to home workouts (to save money), watching you do lat pulldowns for 5 minutes reminded me how much i miss doing them. Love hitting pyramid sets on lat pulldowns. Get such a savage burn going on. I need to get a real gym sesh in at some point, just to feel that burn.

[@MrOlleyOlley]

That final preacher curl study seams floored. Wouldn’t it have made sense to have to control group as preacher curl as usual doing full ROM ? If you get muscle growth in group 1 and 2 why not do both parts?

[@iDzikson]

Its amazing how after some consistency, my muscles actually started to look how i wanted them to look, thats after switching to your split program. Thanks man

[@TheWildPursuit]

Been on this program for 3 weeks now and it’s given me good direction and results for a new gym goer

[@lunarpengu3367]

Paid?

[@oOAngeloAmorimOo]

it's crazy that I've just swtiched my split to back and biceps, and you come up with this video! thank you for the awesome content you put for free jeff! cheers from brazil

[@deesplash7087]

U mean PPL split ?

[@oOAngeloAmorimOo]

@@deesplash7087 i dunno if that's what it is actually. Back n biceps chest n triceps legs n shoulders is it ppl? honestly don't know, ppl is more of a english term

[@Zeninos]

@@oOAngeloAmorimOo sim mano, Push Pull Legs é basicamente um ABC normal pra nois: peito/ombro/triceps - costas, biceps - pernas

[@Zeninos]

@@oOAngeloAmorimOo ombro junto com perna? Slk, o brabo do endurance kkkkkkkk

[@oOAngeloAmorimOo]

@@Zeninos não acho nada demais não, fazendo 8 sets de ombro 2x na semana, totalizando 16, acho de boa fazer junto de pernas

[@Buffetdesert]

Great video and the program seems really good. Shame that in the bicep study there wasn't a group doing full range on of motion curls, would have been nice to see how much full ROM differs from the stretched position curls.

[@ChristopherSalisburySalz]

WOW! Great information! Lots of good things I've either never heard or must have forgotten. Definitely going to incorporate lots of these concepts. Like the start with a weak arm and counting reps and then doing the same for the strong arm. I've never heard that. It's so simple and logical, yet I've never heard it or thought of it. I've also never heard anything about working a muscle in the stretched position. I typically have done single-arm cable pushdowns for my triceps as really my only isolation exercise because I feel really good. I think I'll include some single-arm overhead dumbbell extensions now to work them in a more stretched position. I am definitely in the camp of high intensity and less volume - it's seemed to work for me over the years. I would like to hear you discuss high rep training which most bodybuilders tend to favor versus the low rep range that strength athletes tend to favor and if they is any evidence that one or the other yields more hypertrophy.

[@dougsyb]

Bro the whole info, the routine, the quality of video and well explain. Jeff deserve the same amount of likes for each view in this videos.

[@Lknpus78]

I have done this workout for 3 months now, and holy shit the results are insane. I had trained for about 9 months before I started with this one. Let’s just say that I earned more gains in this 3 month segment then the 9 month segment before it combined. That is just insane, I went from not having any mind-back connection, to being able to control each part of my back and tense up each individual part separately. I also started at a point where I could not do a single pull-up, now I can do 3 clean ones in a row. I have not being going on a diet, just what my mom serves me cuz I’m 14 years old, I have been using creative however. I found the workout to be quite hard at first, but once you get used to the movements it is a very good workout. 11/10, insanely good visual and strength gains. I have also went from 30kg on the last pull-down being hard, to 65kg being easy, once again insane.

[@icantthinkofagoodname-bg8ky]

i’m super happy for you btw but there’s a lot of people with complaints so i’m pretty conflicted, i’m new to the gym and i’m looking for the best workout split, assuming you’ve been doing it since you commented this too have you found a better workout plan or have you found that this is the best routine

[@Lknpus78]

@@icantthinkofagoodname-bg8ky push pull legs = easiest and best/most effective workout for beginners if your beginner you don’t need state of the art plan just need to do a couple of movements a couple of times a week. You need time to understand your body. But this plan itself is insane just do the push/pull/legs workout plans that Jeff has on his channel and you’ll get very far. The workout on his channel alone will last a beginner around a year

[@AlejandroHernandez-nh8nf]

Love Jeff’s content cause he uses every single second of his videos to drop fire tips so you gotta watch the whole video or you missing some knowledge. I tried following along with my workout but I wish I watched the whole thing before cause a little tip from the end of the video could help you piece the puzzle together from good sets to great sets. Keep up the fire content!

[@sanaa64]

On my last 4 block of your minimalist programme so cant wait to buy this one next! Please consider creating a deadlift specialisation programme!

[@shane7224]

Jeff can you do a closet tour. The drip is crazy

[@hi-zm8oi]

jeff nippard is a must everytime im eating my meals

[@CraftSlayer1]

Could you make an updated at home resistance training video that focuses on dumbbells and calisthenics? I want to be able to go to a gym with proper equipment, but I live in the middle of nowhere.

[@revolutionaryfrog]

Yessss. I want straight hypertrophy programs. This is sick.

[@wes19ley]

Did this workout for the first time last night. Holy I have a new appreciation for the bottom half preacher curls. My arms are dead today.

[@gmelliot19]

My back exercises: For lats: Close grip row (upper lats) Lat pulldown (lower lats) Cable pullover (upper lats) Cable pull-in (lower lats) For upper back: Rear delt rows Facepulls Rear delt flys Shrugs

[@k3llyk576]

Is that all in one session?

[@IndieGamePulse]

In the Preacher Curl study, shouldn't there have also been a group that did full preacher curls? So 4 groups instead of 3 Or would that group have been redundant for some reason? Either way, great video as always 🤙 love this series!

[@_Gtx1080Ti_]

Man this guy is such a legend , this is the best back workout I've ever tried period, I'm a beginner and i tried it 4 times so far i gotta say I've seen insane lats and rear delts development, Thank you so much jeff!!

[@_Gtx1080Ti_]

@Dark_kittens123 this is just the first pull day tho, i got the book and the second day has both rows and pull ups

[@drxpkyojin8739]

I’m not too focused on hypertrophy, more so on strength, and I did the push day on this series but I’m now wondering if it’s better to go with another series you have after I finish this week in order to go with a more strength focused workout? Which series would be best for me?

[@Kroda-]

It's best to just go for lower reps and higher weight for more strength focused. Like 4-6 reps. He has some powerlifting vids tho

[@kidoblivious893]

Thank you I'll remember that. Start sets with the weaker arm or whatever, do my sets and then do the stronger arm and match the sets so there is no imbalance. 👍

[@moh_jbor]

Just tried it today, never felt this fire in my back before thank you so much!!!

[@Colt0545]

Amazing. I just ran the 10-week Powerbuilding program and saw some great strength gains. Thinking about trying this next

[@instrong]

Bro thanks for this workout and for motivation! Now I'm working out really hard to change my physique. Also trying filming my workouts because my dream is to become a fitness influencer and make my hobby into my job

[@dyloak6450]

Really refreshing to see someone do an exercise without saying you have to me stiff as a board for everything.

[@Skyrim279]

Thanks Jeff, your programs really help me get an idea of a good exercise selection and different things to add to my workouts according to my preferences, keep it up man i think what you do is insanely valuable

[@zoc2]

I love your reasoning for the lat pullovers, but personally I think it's a pretty awkward movement. Joe Delaney and I are big fans of straight-arm pushdowns which accomplish largely the same thing, with the one significant difference being that straight-arm pushdowns support tension through the entire motion (while your arms are above your head *and* while they're in front of you). I start with a cable grip and then switch to a narrow straight bar grip, then a wide straight bar grip. I have rarely been disappointed with that exercise and I feel that it's one of the strongest movements in my repertoire. What do you think Jeff?

[@user-dn4lg1dv5v]

Best of your programs in my opinion best of both worlds. Strength & Hypertrophy.

[@icantthinkofagoodname-bg8ky]

have you been doing it? and is it really the best one even though it’s free? i am pretty new to the gym about 2 months in and i’m super overwhelmed by this workout split stuff i’m looking for the best one i can stick to in the long term

[@user-dn4lg1dv5v]

@icantthinkofagoodname-bg8ky the program is solid. I do use it. But I'm using it because I wanted to do something different. As I have gotten bored. Been training for over 20 years. If you are new to the gym, you will get newbie gains. Take advantage of them. They are the best gains you will make outside of taking "gear". Any solid program will work for you right now as you are new yo the gym. Just don't jump from program to program. Pick one and stick to it. Practice progressive overload on the compound movements. Eat 1 gram of protein per pound of body weight. Increase as you gain weight. Get plenty of sleep and enjoy the gains coming your way brother. Newbie gains are amazing. Welcome to the brotherhood!

[@icantthinkofagoodname-bg8ky]

@@user-dn4lg1dv5v thanks so much man! i was really stressing out about it and it’s good to get advice from someone as experienced as yourself i’ll probably just stick to this one for the time being and focus on my form and diet thank you for the advice bro i appreciate it

[@andreawilson6887]

Thank you Jeff-combining your genius with John’s is just making my nerd side geek out.

[@isaarunarom7830]

I'm on day one of your fundamentals of hypertrophy program today(but back and Arms are my secret favorite) Day one of the program had be pushing muscles harder than I normally do by myself, but I don't normally do full body so at the end of day one it was less time and less fatigue than my average workout so I decided to add in my favorite Back/arm combo : the rope machine in the corner at your local planet fitness, you think your doing a downward row or pull down like motion but it Lights your forearms on fire. I challenge anyone to find me an exercise that hits forearms and back as well in a single exercise. For the first time I feel like I Might Not have to go to the gym tomorrow lol :)

[@marculetzc1366]

Try using the fat foam grips. John meadows used them on hammer curls for example

[@ryanrogers8211]

Try farmers walks while wearing wrist straps and go for longer distances. It’s wonderful

[@jianx7807]

Hello, have you been following this plan? If so, how are your results?

[@isaarunarom7830]

I'm currently running his hypertrophy fundamentals as a body part spilt except I'm skipping leg day and added forearms at end of each workout and spend a Lot more time on back day. I still find time for deadlifts and backextenions but all the other leg isolation movements were just leaving me too fatigued for the next day. I'm currently close to finishing the 8week program a third time. When tell me I look a lot fitter and bigger, and I agree. Iv gained muscle and weight, but iv also been using almost the same weight the whole time, progressive overloading with form and reps but I'm litterly hardly any stronger at all. If I'd taken before and after photos you'd swear I'm stronger now but the hypertrophy has been all show. Since my sport is rock climbing is aboit time I switch to strength training becuase by body basically has a built in weight vest pulling me off the wall now 😎 but I look better when I struggle now.

[@Rageof1000Mongooses]

I like the fact that Jeff focuses on bodybuilding in this updated series. I used to believe that bodybuilding was narcissistic. Then I realized powerlifting is equally narcissistic, so now I just focus on what I like doing, which is bodybuilding.

[@dragoshell8068]

if I translate this to the Spanish community it will blow up your channel

[@k-leb438]

Some channels have alternate dubbed channels for different languages

[@Ericrawnsley]

Nobody wants the Spanish community to support them. How about you support stopping your countries largest export being life ending drugs

[@emilianoguzmanrobles6515]

I’ve tried this day and didn’t did the trick for me, but I encourage you guys to try it.

[@gasenrankone6448]

I bought the program about a month ago. Really liking it so far! I feel refreshed and rested for every workout, even though I'm running the 6x version. I was sceptical of the half/partial rep shenanigans at first, but it actually makes a lot of sense. This is the first time I've paid for a "real" program and I'm planning on running it for the whole year.

[@ISULTAN2003]

Hey gasen can i get it from you ?

[@Irfankerim]

Great video. Today was my pull day . And this is very helpful 😊😊

[@nickjust8215]

So many intensity techniques that I fell a little bit overwhelmed. Should I adapt those step by step as I am used to full ROM and 2-4 Sets or do you follow this Routine 1:1. Neverless, thank you for the free content!

[@rasmusandersen7418]

Can we have a 3x a week full body workout program? World be much appreciated Jeff 😊🙏

[@SamStanley-581]

That haircut is fire!! 🔥

[@Edgars67]

Thanks!

[@GymandOutdoors]

I hit a push, pull, legs split for at least 2 to 3 years and only for the last 6 months have I changed this! But watching this video it Definitely makes me want to start with push, pull, legs again. Also this has motivated me to do a video on it aswell!

[@psychic00]

Which one is better ,split or pull,push?

[@GymandOutdoors]

@@psychic00 it’s not the case of which is better, it’s just good because you can train each muscle group twice in one week and with adequate rest inbetween

[@joemama5092]

Babe he finally uploaded

[@calotono]

Man, that's some crispy video. At last, a high quality Jeff Nippard video.

[@Omar-kw5ui]

Jeff why not switch the pullover for a bar lat pushdown on the cable machine, or even, a lateral straight arm pulldown on the cable machine, that way you can stretch each lat independently after each arm.

[@juntakyle]

Love that this program had a 4 day 5 day and 6 day variation all in one.

[@NeerujSethi]

Going to pick this up Jeff. Would love to see move body building focused programs from you

[@anonymousanonymous5327]

dumbell pull overs on a decline bench are amazing if you havnt tried them

[@THECINCONOMY]

best workouts ive ever done. NO CAP!

[@mainuser98]

When to change the exercises? After how many weeks

[@icantthinkofagoodname-bg8ky]

I’m wondering the same thing, did you find out the answer? if not hopefully this reply boosts your comment a bit more

[@mainuser98]

@@icantthinkofagoodname-bg8ky Ive looked into this. I will change my routine every 8 weeks. Repetitive movement and same excercise can lead to injuries aswell.

[@creatortransformations]

NEW PPL DROPPED!!!

[@DiEgOo440]

HELL YES BROTHER, LETS GET IT

[@EduardoHenrique-nd1ro]

Another amazing video, Jeff! Thanks for sharing! Cheers from Brazil!

[@DemonOfRedemption]

You're the man, Jeff. Always get a great deal of joy from your work

[@davidolson2729]

I wish the preacher curl study would have included a full range of motion curl also.

[@thisisjkhan9562]

Hi, Jeff I’m from Iran because of sanctions I cannot buy your workout program, and I have too wait too long for each day of this series. If it’s possible please upload this series sooner🙏🏻

[@كتابإملاء-ر5ت]

Today is my pull workout

[@angelsuarez7967]

Thanks for the knowledge you provide for us, Jeff! 🙏🏼

[@LynxCrewEnt]

This guys is amazing! Thanks for sharing so much knowledge. 🔥🔥

[@ricardobordin5863]

Thanks dude! Making progress following your program!

[@yousufownzu6902]

I agree with the latpulldown, which u said… I tried doing 3sets of 90% of my max same weights all three sets, instead of going from low to high… for my chest… Tried doing that with back, but i dont feel the muscle burn while doing heavy all three sets. Medium weight eith muscle mind connection and controlled reps will help the back activate more.

[@PojehsR6]

working out in gallery dept is such a flex

[@salvarunatortuga5396]

You did a high frequency training a while back and was wondering if you could give us an update on how that went. I've done PPL for about 4 years now and decided to change it up a bit so I'm starting a 6 week high frequency routine this week so just wondering how it worked for you.

[@kyleessiambre3456]

Perfect timing, just about to start looking at changing my PPL

[@kathanshah1270]

Who ever says that lat pullover does not grow last simply doesn't know how to do them, I have had mind blowing lat width growth with lat pullover and its amazing

[@emmanuelsanchez4342]

Hi Jeff! I watch all of your videos and follow your workouts. Gains have been amazing so far! Unfortunately I only have access to a home gym, I don't have a cable machine that allows me to do a Lat pulldown (although i have a diff cable machine). I'd greatly appreciate if you could provide alternatives to certain exercises in your next videos! Looking forward to it 😁😁

[@IzunaDestruction]

No surprise the preacher curl gives more gains in the bottom half of the movement. Not only it is anatomically more difficult, you also have a longer horizontal projection of the lever from elbow to hand. It's literally more challenging because of physics, you don't need a paper for that. The paper you need is the one that tells you that your tendons in that position are at higher risk of inflammation and tear, by a lot. Anyway, great work as always.

[@jiangjulien7853]

a masterclass as always with those series of videos thank you 💪

[@crimson5158]

For the preacher curls... The study concluded that the bottom half is more beneficial than the top half... but why not just do the full range of motion? Was that left out of the study?

[@doggey7035]

Best thing a man can do, especially a beginner; is to get a mind-muscle connection with the back. Lower the weights, and do the movement, and really try to squeeze the back. After some time, start adding weight, and yeah that's it, now your back gains are more optimized, in the long run.

[@joop_opa]

How long should you rest between sets?

[@harmanladd1805]

Really appreciate your content. I have learned a lot about fitness and used information on your channel to form my own workout plan. Wish I could afford to support, but I hope watching your videos and subscribing will help.

[@griffinosborn1490]

Great job explaining why you included lat pullovers

[@mattb1913]

Re: Bottom-Half DB Preacher Curl I'm surprised that study didn't incorporate a 4th group of subjects that did full ROM of both bottom and top half. I wonder how that group would do compared to the Bottom Half Only group?

[@PAllen77]

I’ve been training by myself for about the last year and occasionally watching diet videos and just started watching Jeff’s workout videos. (Which are the best out there.) I just finished my workout for the day and I’m watching this video afterwards, and I did almost this exact routine. This makes me feel amazing about what I naturally gravitated towards doing, and I’m also really excited because I learned a few improvements that I can make going forward, from this video. This is amazing information, thank you, Jeff for what you do!