Hey everyone! I hope you found the video helpful. In case anyone is wondering, I've provided links to all of the studies referenced in the description box. I had a lot of fun making this one. Please let me know if you like (or don't like) these sort of videos. Don't forget to like and subscribe and please feel free to share where ever - that is always much appreciated. Peace!
awesome! thanks a lot for sharing. I have a feeling a lot of viewers came from over there. one thing though - tell them to take it easy on my height for god's sake! Just kidding, i dont mind. :)
WHOA.... that second study done in 2002, Atilla ZInk was my Biomechanics prof in college, very intelligent man, he played WoW and was a power lifter too lol!
Dude I swear to god I cant get enough of your videos The fucking details, the Info., the excises everything you do is either done right or not done at all. Its absolutely amazing you save me so much time from having to look up your workouts or "What grip to use" etc Thanks man Keep up the great work
Honestly, I find that activation/ pre exhaust exercises is a must for back. Unlike any other muscle group I find starting with a heavy compound movement then moving to more isolation movements works with all other muscle groups but back is stubborn and difficult to constantly progress with your training. Some activation exercises would be TRX rows where you go to a FULL stretch at the bottom, explode up to save the biceps from fatigue, and then slow negative focusing on elbow angle, grip, and scapular positioning. Even back extensions before doing heavy Barbell Rows adds that much more of a stimulus to specific muscles in the back. The chest is easy, the arms are easy, but the back has so many functions, so many intricate muscles, so many Omni directional muscle fibers and insertion points the options are endless but it must be trained hard and with a purpose. Also, another HUGE factor in back training that I find more than any other muscle group is the stretch. Every rep should be full ROM, over emphasize the stretch or lockout, round your upper back, round your lower back on cable rows, get the most exaggerated stretch possible, don't worry about the weight, and then experiment with different rep speeds and tempos, but always focus on the STRETCH. gOOD LUCK.
Stretching your lower back under load is not a good idea, your ligaments and tendons around your spine are going to take that load at the end of the ROM, plus by doing that you are going to build an hypermobile lower back that is going to dramatically increase your chances of injury during Squats and Deadlifts.
Clayton Bigsby What's the point of rounding your back during lightweight warm up rows? The problem is not just heavy load, repetitive flexion of the spine under load (even light) will cause disc degeneration in the long run.
I weight 170... I've been working out for 84 days give or take. Your videos have helped me a lot. People keep saying what am I doing? What am i taking? Lol but honestly Ive watched a ton of your videos and put in 100% effort into nutrition and exercise. Thanks a ton!
Great videos. Medical student here at UF and I find your videos not only informative but also thorough; I really appreciate that you use an evidence based approach and include all of your references. Thank you
At the beginning I was like: "Damn, your channel is too complicated, just gonna stick with some basic exercises" and right now, 7 months later I am watching all your videos I can xD
The fact you show and explain studies around theory on different exercises makes this by far one of the most beneficial channels Ive ever found on youtube! Looking the content
It's really valuable for someone like myself who has no formal background in this area to be able to watch a 10 minute breakdown video with links to studies. I think this format is much more digestible than an hour long super in depth video while still providing the resources to the viewer if further questions remain. Glad I subscribed.
Really love hearing a vlog from this aspect, wish more youtubers incorporated the science behind exercises and the literature to support those statements! You have my support! 🙌🏻
The commentary is great and really seperates you from a lot of vloggers, the constant reference to real research papers is great and highly appreciated
OH MY GOD!! I've been searching for a youtube channel which would explain bodybuilding in the most scientific manner. I searched a lot couldn't find any so then i started reading stuff myself which was a hassle as it takes a lot of time. I am so glad i found this one!! Thanks a lot man. Means a LOT to me.
Absolutely killed it on this video Jeff! As a researcher, I know how hard it is to integrate studies and explain it concisely. You're videos have such potential to help so many people understand their training! Hope you are enjoying Kelowna!
Jeff! PLEASE keep making videos like this for every body part! This is so informative and entertaining, most definitely STILL my favorite UA-camr. Keep grinding my dude.
Earned a sub as soon as the workout started... great to be so informative, haven't seen anybody else pulling directly from studies and showing them on screen... awesome
he is not, but from the few videos that I've seen of him, he knows what he's doing in regards to training and nutrition and probably can give you great advice. best way to know is to know where he competes at and use logic...Either way, just because someone is not natural, doesn't mean they don't give good advice for guys who are.
Jason Giovanni dos Cresvanova no it shouldn't. Unless you're taking insuling where you can pump the muscle and get growth out of it, the advice is the same. Ofc, a enhanced lifter is able to recover faster and get more volume in, but the principles are the same. People should just adjust the volume for themselves, to the point it's a challenge but they can handle it and progress from it. Other than that, the advice is exactly the same
I'm a new subscriber and I love this science base stuff. Totally different perspective! Taking it at a more scientific point of view. I've been in the gym and learning 5 years now and usually I hear things I've already learned over and over, but I've learned something new in almost all your vids. HUGE thumbs up
10:23 " I'm gonna fart now, so.....yeahhhhh " 11:00 " T- shirt during sunny day? Only in the shadow ". I did back this way and it was great, tnx! Awesome channel.
I've been learning a ton of useful information from you over the last month, essentially since I found you. Please, keep doing what you're doing Jeff! Thank you!
Impressed that you incorporate bro science to make it easier for these knuckleheads to understand. Also if youre focusing on his height, then you are wrong.
Just finished rewatching this after seeimg you more recent video on back training and it's nice to see how you've progressed as a blogger; your videos have much better sound quality and even your own scripted presentation got much better.
I am a medical professional and greatly appreciate actual literature review instead of the usual barrage of opinion videos/click bait. This exercise hopefully helps people train efficiently and safely, especially for those who are competing or at an advanced level. I mostly enjoy just learning how the body works while I am training.
I just found this vid from r/bodybuilding, and this is literally the exact kind of video I've been looking for.I'd love a science-y take on the sport, and, it seems that a lot of my fitness channels have stepped away from the training vids, to more of a vlog format. I liked the balance between the 2. Needless to say, Subbed!
Hey @Jeffnippard I think your content is great. The research, conclusions and the attention to details. You help digest big data sets into meaningful applications into work out. I just have a small suggestions : if you can include more natural made from scratch (not packaged food) into the nutrition aspect of your content that would help us and of-course help you. I feel like we are putting all the effort at the gym but we need equal or greater effort in the kitchen too and eating restaurant food out out of a plastic box seems counter productive. Just my opinion.
just happened to stumble upon your channel but man i really enjoyed how informational everything was and how your broke it down!! keep it up bro you got a subscriber out of me!!
Holy shit this is great. 90% of even the biggest UA-camrs only know the the most basic broscience about training with no actual research to back it up. Subbed
Ramandeep Singh Depends how u look at ..I used to think that way ..Now I think the short stocky guys look like shit..😎😄😆..You think a guy like Ryan Reynolds In dead pool going to look like shit?? Just leaner man..Or Jason Statham in death race? Or how bout jacked NBA players at 6"6 ? Usaine Bolt is ripped!!And fast.. Naa the short guys got the shit end of the stick ..I look at it an entirely different way now..
I was always under the impression that underhand grip on pulldown and rowing activates more of the lat than overhand grip. Either grip still requires you consciously try not to activate the bicep and much as possible and isolate the lats.
hey dude your way of explaining everything so thoroughly and scientifically got me captivated, love your videos, i usually watch scott herman but now i'll suscribe to you as well!
The most scientific way to build a back is Pullups and then more Pullups. Lat pull downs are crap in comparison. Very very crap in comparison. Pronated grip on pullups hits the lats more with a narrow grip, underhand grip (chin up) still works the lats but hits biceps more. Pullups are a compound exercise which works all the upper body at the same time - thus lat pulldowns are even more crap than the crapness stated above. If you want to hit lower lats, upper lats, rhomboids, traps, biceps, grip strength, chest, core at the same time then do pullups ... then some pullups. Somebody doing 10-15 sets of pullups to failure from a dead hang twice a week will have twice the strength gains and size gains of somebody doing the exercises in this video and in half the time. Doing deadlifts or squats or both and Pullups is the best scientific way to build the back, bar none. Nothing hits lats as good as pullups.
Depends on what you mean by "back". For your latissimus dorsi, doing seated row/BOR EMG-studies show even more lat activation than any sort of vertikal pull. Seems weird trying to explain something scientific while at the same time using terms as "lower" and "upper" back tbh :P
Kevin Back = area between neck and glutes. Pullups exercise this entire area. Lat Pulldowns exercise Lats. lol. Seated row is very superior to lat pull downs. I doubt the study included pullups in the list of "any sort of vertical pull". Just like this video fails to even mention pullups throughout the different studies highlighted. So now we get to the proof being in the eating and not what the recipe says in the cookbook. Any bodybuilder who lifts professionally will tell you that for lat size and width - pullups is the Daddy of all exercises. Checkout the lats of olympic rowers and compare them with the lats of male olympic gymnasts on the rings. Another thing you can factor is Lat pulldowns will help beginners achieve their first proper pullup. Seated rows won't help. Somebody doing proper pullups regularly will be able to do heavier seated rows and lat pulldowns. Pullups are the Gold Standard of gauging a persons physical strength. I weigh 260Ibs and my first seven pullups in a set are unnoticeable. Every training session my first set always has an extra rep before failure. From doing pullups my OHP increased. Pullups and OHP are probably the best superset exercises out there. I went up 4 shirt sizes from pullups alone. Bodybuilders are going to know more about what makes muscles grow in the most efficient and fastest way than a guy in a white coat who can't do a pullup from a straight arm hang. This also applies to people who read the results of a study made by a guy in a white coat who can't do a pullup from a straight arm hang. It's like having a collection of cook books and saying the Beef Wellington recipe in one is the study made by a chef that proves it is THE ONE. The people who know the answer are the ones who've eaten the Beef Wellington in all the books.
TheAispuro2 Lat pulldowns and Bent over rows with a barbell will help a lot. If you can't do a pullup, stand on a chair to get in the top position of a pullup, step off the chair and hold yourself there as long as you can to the point your arms end up straight. The slow decline will still work your lats. After a while the muscles you use to hold yourself on the bar will have strengthened enough for you to no longer need the chair.
Title says "The Most Scientific Way to Train Back" Yet doesn't train erector spinae in the video. Yet doesn't train teres minor in the video. Yet doesn't train infraspinatus in the video. Yet doesn't train suprasinatus in the video.
well considering the Teres minor, infraspinatus and the Suprasinatus are all Shoulder moving muscles why would he involve them in a back work out??? Also just because the Teres minor and major are located on the upper back does not mean they are classed as "back muscles". These are all stabilizing muscle groups and are mostly used in abduction and rotation style movements.
You're a fucking idiot. He does shoulder abduction which is initiated by the supraspinatus. Maybe you should actually find out the function of these muscles and watch the movements he performs in his exercises - My degree in exercise science
nah mate maybe you just need to work harder and maybe if you want size, stick away from the gymnastics? maybe actually go for hypertrophy over strength. so much to learn, young one.
Hey everyone! I hope you found the video helpful. In case anyone is wondering, I've provided links to all of the studies referenced in the description box. I had a lot of fun making this one. Please let me know if you like (or don't like) these sort of videos.
Don't forget to like and subscribe and please feel free to share where ever - that is always much appreciated. Peace!
loved it, inspiration to my next back workout!
Shared if on reddit.com/bodybuilding. You should drop by sometime and do an AMA, I'm sure we would all appreciate it
awesome! thanks a lot for sharing. I have a feeling a lot of viewers came from over there. one thing though - tell them to take it easy on my height for god's sake! Just kidding, i dont mind. :)
gotcha! could see that working just as well
+Jeff Nippard aha yeah there's a strong anti-manlet mindset over there, but it's just for fun.
WHOA.... that second study done in 2002, Atilla ZInk was my Biomechanics prof in college, very intelligent man, he played WoW and was a power lifter too lol!
What a combination LOL
Brantley Sloop A lot of lifters are homebodies. Larry Wheels has said he mostly stays at home and plays video games if he's not at the gym
Woah how intelligent he must be! xD
@@xinsanedefeatx Larry Wheels has even admitted to playing WoW in some of his vlogs.
You know you got a good prof, if his last name is a micronutrient.
Dude I swear to god I cant get enough of your videos
The fucking details, the Info., the excises everything you do is either done right or not done at all.
Its absolutely amazing you save me so much time from having to look up your workouts or "What grip to use" etc
Thanks man
Keep up the great work
Exercises*
Are you big 6 years later?
@@spanishmontana6121fr
@@spanishmontana6121are you big 1 year later?
Just started going to the gym a week ago and this information/channel is a GOLDMINE.
Thank you 🧘🏽
Honestly, I find that activation/ pre exhaust exercises is a must for back. Unlike any other muscle group I find starting with a heavy compound movement then moving to more isolation movements works with all other muscle groups but back is stubborn and difficult to constantly progress with your training. Some activation exercises would be TRX rows where you go to a FULL stretch at the bottom, explode up to save the biceps from fatigue, and then slow negative focusing on elbow angle, grip, and scapular positioning. Even back extensions before doing heavy Barbell Rows adds that much more of a stimulus to specific muscles in the back. The chest is easy, the arms are easy, but the back has so many functions, so many intricate muscles, so many Omni directional muscle fibers and insertion points the options are endless but it must be trained hard and with a purpose. Also, another HUGE factor in back training that I find more than any other muscle group is the stretch. Every rep should be full ROM, over emphasize the stretch or lockout, round your upper back, round your lower back on cable rows, get the most exaggerated stretch possible, don't worry about the weight, and then experiment with different rep speeds and tempos, but always focus on the STRETCH. gOOD LUCK.
Thoroughly agree with you on every point sir!
Im quite the opposite unfortunately :( my chest is lagging but my back is damn wide and thick.. my rear deals are huge compared to my front delts.
Stretching your lower back under load is not a good idea, your ligaments and tendons around your spine are going to take that load at the end of the ROM, plus by doing that you are going to build an hypermobile lower back that is going to dramatically increase your chances of injury during Squats and Deadlifts.
Zachary Comstock Obviously not stretching under HEAVY load, but light weight as a warm up then use strict form as the weight increases.
Clayton Bigsby What's the point of rounding your back during lightweight warm up rows?
The problem is not just heavy load, repetitive flexion of the spine under load (even light) will cause disc degeneration in the long run.
I weight 170... I've been working out for 84 days give or take. Your videos have helped me a lot. People keep saying what am I doing? What am i taking? Lol but honestly Ive watched a ton of your videos and put in 100% effort into nutrition and exercise. Thanks a ton!
yo first vid i've caught of yours, keep up the good work. very clean explanations. cheers
appreciate it kyle
same here! Great content!
Yea dude, totally impressed. Keep this up.
Great videos. Medical student here at UF and I find your videos not only informative but also thorough; I really appreciate that you use an evidence based approach and include all of your references. Thank you
At the beginning I was like: "Damn, your channel is too complicated, just gonna stick with some basic exercises" and right now, 7 months later I am watching all your videos I can xD
The fact you show and explain studies around theory on different exercises makes this by far one of the most beneficial channels Ive ever found on youtube! Looking the content
really enjoy having you break down the research. makes practical application to training so easy.
It's really valuable for someone like myself who has no formal background in this area to be able to watch a 10 minute breakdown video with links to studies. I think this format is much more digestible than an hour long super in depth video while still providing the resources to the viewer if further questions remain. Glad I subscribed.
glad to hear it! thanks!
Really love hearing a vlog from this aspect, wish more youtubers incorporated the science behind exercises and the literature to support those statements! You have my support! 🙌🏻
The commentary is great and really seperates you from a lot of vloggers, the constant reference to real research papers is great and highly appreciated
Bro this is an amazing video!!! I love the science behind everything. Please do more of these on every workout you do
glad to hear that Juan! Appreciate it!
Definitely your best one yet man
dang, thanks bro!
didn't know about this guy, fortunately UA-cam recommended me this video exactly on back day. subbed!
Citizen Kembang same thing here! Back day
OH MY GOD!! I've been searching for a youtube channel which would explain bodybuilding in the most scientific manner. I searched a lot couldn't find any so then i started reading stuff myself which was a hassle as it takes a lot of time.
I am so glad i found this one!!
Thanks a lot man. Means a LOT to me.
Great work as always, Jeff. This style of video is awesome for sure!
thank you!
The most informative workout series I've ever witnessed.
Really appreciate the scientific approach to explaining your training methodologies. Please keep this up for future training vlogs!
will do man, thanks!
Absolutely killed it on this video Jeff! As a researcher, I know how hard it is to integrate studies and explain it concisely. You're videos have such potential to help so many people understand their training! Hope you are enjoying Kelowna!
Great info man
thanks!
The one of the few workout commentaries on YT that I can sit through and enjoy watching!
Awesome vid, man! Love that you prioritize the 'why' behind the training.
appreciate it Ariel!
Jeff! PLEASE keep making videos like this for every body part! This is so informative and entertaining, most definitely STILL my favorite UA-camr. Keep grinding my dude.
really appreciate it as always man - and will do! :)
I love the nerd sesh. Thanks for some great training ideas with research support! I love the informative content!
thanks em! glad to hear you liked it and stuff lol
I love these types of videos! As a kinesiologist it's great to see these types of videos with the science to back up the content!
studies links and more research based training is what we need, great work
honestly the best science-backed youtube channel
Loving the videos man. Really good to know about the grip stuff as I've always felt more activation with middle grip
thanks Danny! Middle is king brah
This video legitimately has better editing and content than any fitness youtuber, and I watch a lot of people. Keep up the amazing work and content.
Favorite kind of vids. Info training footage and some food
Extremely impressed with the ammount of actual research you did for this video!
Great job including the results of those studies.
thanks dale
I love it when I find that the things I've semi-intuitively settled on with a bit of logic are supported by empirical research.
11:00 Crazy farmer's tan.
Earned a sub as soon as the workout started... great to be so informative, haven't seen anybody else pulling directly from studies and showing them on screen... awesome
brilliant commentary over the workout. loving the vlogs man
Most well educated and explained fitness chanel i've come across
if he is a natty, then there is hope.
he is not, but from the few videos that I've seen of him, he knows what he's doing in regards to training and nutrition and probably can give you great advice.
best way to know is to know where he competes at and use logic...Either way, just because someone is not natural, doesn't mean they don't give good advice for guys who are.
Alexis Carvalho yes but the advice for nattys should be completely different to the advice for steroid users
Jason Giovanni dos Cresvanova no it shouldn't. Unless you're taking insuling where you can pump the muscle and get growth out of it, the advice is the same. Ofc, a enhanced lifter is able to recover faster and get more volume in, but the principles are the same. People should just adjust the volume for themselves, to the point it's a challenge but they can handle it and progress from it.
Other than that, the advice is exactly the same
100% sure he's not, although he is still putting in the effort to get them gainz!
amro abdulbade He's natty, the only people claiming he's not have likely been lifting for under a year and literally have zero knowledge.
The only vlogging I actually enjoy watching. Very insightful as well.
everything about this video was awesome!
thanks Garrett!
I'm a new subscriber and I love this science base stuff. Totally different perspective! Taking it at a more scientific point of view. I've been in the gym and learning 5 years now and usually I hear things I've already learned over and over, but I've learned something new in almost all your vids. HUGE thumbs up
really appreciate that Keeton! Glad to hear you found something useful in it
Keetun* oops
+Jeff Nippard all is good man. Autocorrect gets everyone
10:23 " I'm gonna fart now, so.....yeahhhhh "
11:00 " T- shirt during sunny day? Only in the shadow ".
I did back this way and it was great, tnx!
Awesome channel.
This is the best fitness Channel hands down
Great video again Jeff! Love the article references throughout! What database/source do you use to locate these studies?
For this video I found Suppversity to be helpful. It's a great resource. I mostly will use pubmed as my primary search tool though.
whats's the name of the song in the intro?
what is it. did you know it
Just discovered this channel... Best thing on the internet
yes, love all the sciencey vids you do :)
thanks Jessica!
Love your videos bro, being a beginner lifter really helps me understand all the movements as you explain them. Thank you for everything you do.
glad to hear that. Thanks Kevin!
It be cool if you could show us warm ups before every workout 😄🤘🏽
I've been learning a ton of useful information from you over the last month, essentially since I found you. Please, keep doing what you're doing Jeff! Thank you!
Impressed that you incorporate bro science to make it easier for these knuckleheads to understand.
Also if youre focusing on his height, then you are wrong.
Only one on UA-cam to reference peer reviewed studies for a back day. A1!
i love these kinds of vids, can you do the same for other body parts
will do! thanks!
yah this is a great way to do your videos man. I didn't think I would like your content lol.
Just finished rewatching this after seeimg you more recent video on back training and it's nice to see how you've progressed as a blogger; your videos have much better sound quality and even your own scripted presentation got much better.
Didn't that paper on lean say that a 135 degree torso angle led to an 11% increase in lat activation?
Nice catch. You're completely right. I flubbed a line on that one - will fix with an annotation. Thanks!
+Jeff Nippard great video though!
First video of you. Glad to see somebody that's bringing a lot of studies into the reasoning behind your workout. Subbed.
Song:Antarctica Andrew Applepie
THANK YOU!!!
thanks a tonnnnnnnnnnnnnn !!!!!!!!!!!!!!!! :DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
I am a medical professional and greatly appreciate actual literature review instead of the usual barrage of opinion videos/click bait. This exercise hopefully helps people train efficiently and safely, especially for those who are competing or at an advanced level. I mostly enjoy just learning how the body works while I am training.
Dang that shirt fits good, what is it?
Love the science backed information with the scholarly articles, this is a real unique take on a workout video, Respect.
What do you do for a living?
jboatown youtube I guess
Whenever I watch one of Jeff’s older videos I can see how far ahead he was.
3:08 to skip all the vlog info
the fact that u reference studies is really sweet!
Dude you look huge at 160, how tall are you btw ?
He looks like 5'8
looks like 5'6" to me
he kinda looks 5'5
Damn, I wish I was shorter, I am 300 pounds and still look small.
Rodrigo F I'd have height any day, and I'm 5'10". Height is that important
I just found this vid from r/bodybuilding, and this is literally the exact kind of video I've been looking for.I'd love a science-y take on the sport, and, it seems that a lot of my fitness channels have stepped away from the training vids, to more of a vlog format. I liked the balance between the 2. Needless to say, Subbed!
awesome! really happy to hear that! much appreciated
Work out with science! INSTA SUBSCRIPTION!
Hey @Jeffnippard I think your content is great. The research, conclusions and the attention to details. You help digest big data sets into meaningful applications into work out. I just have a small suggestions : if you can include more natural made from scratch (not packaged food) into the nutrition aspect of your content that would help us and of-course help you. I feel like we are putting all the effort at the gym but we need equal or greater effort in the kitchen too and eating restaurant food out out of a plastic box seems counter productive. Just my opinion.
Good stuff, but a back workout without pullups?
Love the Journal references. Motivational and educational.
side laterals all the way round to the top a great for shoulder impingement and that's about it
just happened to stumble upon your channel but man i really enjoyed how informational everything was and how your broke it down!! keep it up bro you got a subscriber out of me!!
You're 160 and are cut like that? Dude must be like 5'3
He is 5' 4.5"
Adam Snider mad because you're a midget too?
Definitely need more of these! Love learning about the science behind certain movements.
song used?
Parsons all day- Kanye west
I'm learning so much from your videos like this. please keep them coming
Anyone know the song?
MZ Fitness I want to know also
DID YOU FIND IT?!
MZ Fitness Darude - Sandstorm
MZ Fitness Andrew Applepie - Antarctica i think
Holy shit this is great. 90% of even the biggest UA-camrs only know the the most basic broscience about training with no actual research to back it up. Subbed
it's a hole different ball game when ur 6'3 small boned and uber long limbed...Ha
Trevor Bohnsack Literally exatly the same lmao
no pls Please! do tell???
Trevor Bohnsack yup .i' m 6'1 and 175 pounds and will look shit infront of him.😭😭😝
Ramandeep Singh Depends how u look at ..I used to think that way ..Now I think the short stocky guys look like shit..😎😄😆..You think a guy like Ryan Reynolds In dead pool going to look like shit?? Just leaner man..Or Jason Statham in death race? Or how bout jacked NBA players at 6"6 ? Usaine Bolt is ripped!!And fast.. Naa the short guys got the shit end of the stick ..I look at it an entirely different way now..
I'm 6'5 at 230 and I still have a long ways to go.. Crazy how much harder it is for tall guys to get a physique like this.
i love the scientific approach with actual showing and summarizing the studies... keep doing this jeff :)
glad to hear that! thank you :)
I heard underhand's a lot better for the lat pulldown... but idk
kapliger Underhand will let you lift more but your not using your Lats as effectively because your going to be using more of your biceps.
activates more biceps so no
Grandmaster Bushido Brown Makes sense.. thx
I was always under the impression that underhand grip on pulldown and rowing activates more of the lat than overhand grip.
Either grip still requires you consciously try not to activate the bicep and much as possible and isolate the lats.
Supinated certainly does not activate the lats as well as it can pronated.
Thanks for including the articles that back up the science behind your lifts! Not something I see often and I will be subscribing for future videos
How the hell are you 160? I mean, how tall are you?
Zinadin Keddari he looks like he's around 5'5-5'8 judging by how small he is next to the kitchen cabinets. Def a shorty
He's 5'4
Great video Jeff! Love to see more of them.
thank you!
Where are the Deadlifts ?
What an awesome presentation with the evidence to "back" it up. I was going to hit back tomorrow and this routine looks like a winner. SUBSCRIBED!
dont care at all for your shopping spree...just workout..
G Z then move it..
That's why I forward/skip it ☺
hey dude your way of explaining everything so thoroughly and scientifically got me captivated, love your videos, i usually watch scott herman but now i'll suscribe to you as well!
The most scientific way to build a back is Pullups and then more Pullups. Lat pull downs are crap in comparison. Very very crap in comparison.
Pronated grip on pullups hits the lats more with a narrow grip, underhand grip (chin up) still works the lats but hits biceps more.
Pullups are a compound exercise which works all the upper body at the same time - thus lat pulldowns are even more crap than the crapness stated above.
If you want to hit lower lats, upper lats, rhomboids, traps, biceps, grip strength, chest, core at the same time then do pullups ... then some pullups.
Somebody doing 10-15 sets of pullups to failure from a dead hang twice a week will have twice the strength gains and size gains of somebody doing the exercises in this video and in half the time.
Doing deadlifts or squats or both and Pullups is the best scientific way to build the back, bar none. Nothing hits lats as good as pullups.
Depends on what you mean by "back". For your latissimus dorsi, doing seated row/BOR EMG-studies show even more lat activation than any sort of vertikal pull.
Seems weird trying to explain something scientific while at the same time using terms as "lower" and "upper" back tbh :P
Kevin
Back = area between neck and glutes. Pullups exercise this entire area.
Lat Pulldowns exercise Lats. lol.
Seated row is very superior to lat pull downs.
I doubt the study included pullups in the list of "any sort of vertical pull".
Just like this video fails to even mention pullups throughout the different studies highlighted.
So now we get to the proof being in the eating and not what the recipe says in the cookbook.
Any bodybuilder who lifts professionally will tell you that for lat size and width - pullups is the Daddy of all exercises.
Checkout the lats of olympic rowers and compare them with the lats of male olympic gymnasts on the rings.
Another thing you can factor is Lat pulldowns will help beginners achieve their first proper pullup. Seated rows won't help. Somebody doing proper pullups regularly will be able to do heavier seated rows and lat pulldowns. Pullups are the Gold Standard of gauging a persons physical strength.
I weigh 260Ibs and my first seven pullups in a set are unnoticeable. Every training session my first set always has an extra rep before failure.
From doing pullups my OHP increased. Pullups and OHP are probably the best superset exercises out there.
I went up 4 shirt sizes from pullups alone.
Bodybuilders are going to know more about what makes muscles grow in the most efficient and fastest way than a guy in a white coat who can't do a pullup from a straight arm hang. This also applies to people who read the results of a study made by a guy in a white coat who can't do a pullup from a straight arm hang.
It's like having a collection of cook books and saying the Beef Wellington recipe in one is the study made by a chef that proves it is THE ONE. The people who know the answer are the ones who've eaten the Beef Wellington in all the books.
Jack Carter What if you still can't do pull-ups? What should you do to build back?
pull ups? yeah to a certain extent, never get a big back without pullovers and barbell rows.
TheAispuro2 Lat pulldowns and Bent over rows with a barbell will help a lot.
If you can't do a pullup, stand on a chair to get in the top position of a pullup, step off the chair and hold yourself there as long as you can to the point your arms end up straight. The slow decline will still work your lats. After a while the muscles you use to hold yourself on the bar will have strengthened enough for you to no longer need the chair.
Great commentary during the workout. Love the reference to different articles.
Damn some of those shirts were ugly as fuck. But to each his own.
First video I've watched of yours. Addicted already. Keep up with the awesome quality!
Title says "The Most Scientific Way to Train Back"
Yet doesn't train erector spinae in the video.
Yet doesn't train teres minor in the video.
Yet doesn't train infraspinatus in the video.
Yet doesn't train suprasinatus in the video.
What are those
chen joseph Thoose muscles i mentioned are very importent back muscles God has given us.
well considering the Teres minor, infraspinatus and the Suprasinatus are all Shoulder moving muscles why would he involve them in a back work out??? Also just because the Teres minor and major are located on the upper back does not mean they are classed as "back muscles". These are all stabilizing muscle groups and are mostly used in abduction and rotation style movements.
Found the virgin
You're a fucking idiot. He does shoulder abduction which is initiated by the supraspinatus. Maybe you should actually find out the function of these muscles and watch the movements he performs in his exercises - My degree in exercise science
You're my hero. Thanks for doing the hard work before stepping into the gym. Greatly appreciate it!
Why is he using bitch weight and so big? (looking at the pulldowns) suspicious
Garage Gymnastics lol
are you broken? weight doesnt equal size.
Max Blunden - Roids make your statement true.
Max Blunden - you are naive then and have been sold by the fake natties
nah mate maybe you just need to work harder and maybe if you want size, stick away from the gymnastics? maybe actually go for hypertrophy over strength. so much to learn, young one.
Saw this video pop up on my home page for recommended videos. You just gained a subscriber buddy! Big fan of your work. Keep it coming!
Im glad im not the only person in the world that cooks shirtless. Keep up the good work on the videos.
I love your vids, especially how you incorporate supported information through valid resources. Super helpful!!