The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)
Вставка
- Опубліковано 7 вер 2024
- Get the full 12-week Push Pull Legs System here for 30% off (launch week only):
jeffnippard.co...
** My Fundamentals Training Program: shop.jeffnippa...
** MacroFactor Diet App: bit.ly/jeffmacr... [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
shop.jeffnippa...
** MASS (Monthly Research Review):
** Rise Gym Apparel: rise.ca/jeff
** PEScience Supplements: www.PEScience....
** Instagram: / jeffnippard
-------------------------------
References:
Inter-set Stretching:
pubmed.ncbi.nl...
www.frontiersi...
pubmed.ncbi.nl...
www.massmember...
Shoulder Anatomy:
pubmed.ncbi.nl...
IPF 2023 Bench Press Rules:
www.powerlifti...
Hypertrophy Coach Instagram Post:
/ cgwxzmkj8tt
Alberto Nunez Training Vlog:
• Prepping In The Year 3...
-------------------------------
Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Music from Epidemic Sound:
Damma Beatz - Love Me More
Final Target in Sight - Trailer Worx
More music from:
Bankrupt Beats - Swamp Head
• (FREE) Swamp Head x Hi...
-------------------------------
In this video I cover the first Push Day of my new Ultimate PPL System. This is the first video of a 6-part series where we will be going through each workout of the first week of the program, breaking down each exercise as we go.
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](http://i.ytimg.com/vi/spKGN0XzErU/mqdefault.jpg)
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](/img/tr.png)
Happy new year guys!! Excited to kick 2023 off with a new push pull legs series. Hope you all enjoy!
I'm hyped
yaay new video!
Hi Jeff, Love your videos and wanting to get one of your courses. What' would you say is the difference between your Push Pull Legs and the Fundamentals Hypertrophy programs?
@@jasonjennings2942 lol how many years have you been training?
Hey Jeff when is that does more plates equal more dates coming out?
it is unbelievable that we live in a world where you can get this information for free
i love you daddy
I did not expect you here at all Lmao
Belee dat homeboi
WHO says it’s free 🤦🏾♂️ don’t forget your watching this with ur electric and internet pils 😂😂 and he is getting more than 600$ only in this video
@@wiilkataliyaha5654 cmon man it's free. the video itself is free. stop bein pedantic.
Push 1
0:51 Exercise 1: Barbell Bench Press 1 x 3-5 reps
3:19 Exercise 2: Barbell Larsen Press 2 x 10 reps
4:26 Exercise 3: Standing Arnold Press 3 x 8-10 reps
5:41 Exercise 4a: Press-Around 2 x 12-15 reps
5:41 Exercise 4b: Pec stretch 2 x 30 second hold
8:12 Exercise 5: Cross- Body Cable Y-Raise 3 x 12-15 reps
9:45 Exercise 6a: Squeeze Only Pressdown (superset) 3 x 8 reps
9:45 Exercise 6a: Stetch Only Overhead Extension (superset) 3 x 8 reps
10:54 Exercise 7: Cross Body Tricep Extension 2 x 10-12 reps
Thank you
Thanks dude
Thank you!
6b* not 6a twice
Thanks boss
Push workout 1
* 5min warm up (treadmill or Stairmaster, arm circles, cable external rotations)
* Bench press: 1 set x 3-5 reps
- WARM UP SET 1 Bar only X 10-15 REPS
- WARM-UP SET 2 35% X 5 REPS
- WARM-UP SET 3 50% X 3 REPS
- WARM UP SET 4 65% X 2 REPS
- WARM-UP SET 5 70-80% LBS X 1 REP
- WORKING SET 1 80-90% X 3-5 REPS
* Larsen press: 2 sets x 10 reps (reduce weight to 75% of top weight in bench press)
* Standing Arnold press: 3 sets x 8-10 reps
* Superset:
- Press around: 2 sets x 12-15 reps
- Pec stretch: 2 sets x 30 sec hold
- Perform the press around of one side then stretch the same side then press around of the other side then stretch the other side
* Crossbody cable Y raise: 3 sets x 12-15 reps
* Superset:
- Squeeze-only press down: 3 sets x 8 reps
- Stretch only overhead extension: 3 sets x 8 reps
* Cross-body tricep extension: 2 sets x 10-12 reps
0:51 bench press
3:23 larsen press
4:31 standing arnold press
5:45 press around & pec stretch
8:17 cross body cable y rise
9:53 squeeze only pressdown & stretch only overhead extension
10:56 cross body tricep extention
W mans
The goat!!
is there any recomendation alternative for the press around cause I can see a machine to do it
@@fauzaneza4419Just do dumbbell flies. I’m not a fan of these cable press around things.
@@soonerborn7603 im trying to workout at home with only dumbbells and im frantically searching for alternatives lol
Push 1 (copied from another comment for personal reference)
0:51 Exercise 1: Barbell Bench Press 1 x 3-5 reps
3:19 Exercise 2: Barbell Larsen Press 2 x 10 reps
4:26 Exercise 3: Standing Arnold Press 3 x 8-10 reps
5:41 Exercise 4a: Press-Around 2 x 12-15 reps
5:41 Exercise 4b: Pec stretch 2 x 30 second hold
8:12 Exercise 5: Cross- Body Cable Y-Raise 3 x 12-15 reps
9:45 Exercise 6a: Squeeze Only Pressdown (superset) 3 x 8 reps
9:45 Exercise 6a: Stetch Only Overhead Extension (superset) 3 x 8 reps
10:54 Exercise 7: Cross Body Tricep Extension 2 x 10-12 reps
Ty
Tried this today. Some exercises are a bit finicky because I've never done them or because my gym doesn't have the cable stacks you're using. But overall it felt pretty good and I'll definitely keep some of the exercises in my routine. Looking forward to the pull and leg days!
Or because u dont need to do them and they are just extra bs
But he cant publish another video saying " do a horizonatal press, vertical press, 45 degress press, lateral raises , some form of a fly, and 1 to 2 triceps movments", so he has to invent these stuff that both look and feel weird
what was that barbell pressing thing? 4 warmup sets to a one heavy set then do a werid unstable altrnative ?
@@alaaentabi7879 he mostly makes videos based on scientific studies but yeah i agree with you on that second bench press format lol
@@alaaentabi7879 that's a larsen press.. it's been around for a very long time and is used by powerlifters. alphadestiny who's another fitness youtuber jeff's done vids with has used them for years and bald omni man who's a newer fitness youtuber advocates for them like crazy. also powerlifters use them regularly, for example jamal browner (one of the best rn) likes to program them.
it's a bit weird to see jeff incorporate them now tho. alphadestiny and bald omni man have been talking about them a lot in recent times so seems like jeff was influenced by them to put them in. ofc those 2 didn't invent the exercise but i've never seen jeff mention them before although he was prob aware from his powerlifting days.
@@KoolGNasBlackThought could you do it on the floor and get the same effectiveness?
@@Fat_Thor less ROM so no ur better off doing the larsen press
Jeff, your first ppl series a couple years ago helped me lose 70lbs and gain alot of muscle. After the gym shutdown during covid i lost my motivation and im slowly finding it again now that everything is back to regular. Im gonna follow this program like i followed the first one years back and gonna make back to where i was and even further. Thank you for all the work you put into this free and informative content. We're all gonna make it brother 💪🏻
Wow, almost 35 kilos! Crazy!
I've always wanted to ask this question and you seem like the best person to answer it,
When you stopped going to the gym, did you start gaining weight just as rapidly as you lost it? How about muscle? Did your muscle suffer rapid atrophy or was it gradual? More loosely, how long did it take for you to lose your prime physique you had achieved pre COVID?
fuck motivation
As an amateur gym-goer, Jeff and these videos have been a lifesaver for me. Thank you for breaking down such complex topics in a way that everyone can understand, it's made working out a lot more fun and interesting!
I wouldn't do a workout like this if you're an amateur. This is too overcomplicated with some very weird exercises. You're best off keeping things simple
@@freemanfitness3064 I appreciate you looking out, I'm not doing these workouts. I do enjoy hearing how it's explained and listening to the science behind different workouts in general. Don't worry, I know my limits 😅
If you’re an amateur stay away from most of this stuff and just build strength around the basics. Trust me you’ll be doing yourself a disservice starting out with weird exercises like this. Master the basic movements and build strength. That means feet on the floor while your benching, doing regular shoulder presses, building your chest with presses and fly’s and dips, and triceps use ropes etc. A lot of this stuff is just made for content it’s not ideal , especially for a beginner.
@@Signal_in_the_noise I appreciate you looking out, I'm not doing these workouts. I do enjoy hearing how it's explained and listening to the science behind different workouts in general. Don't worry, I know my limits 😅
@@Signal_in_the_noise do you know any free good beginner routines, i just got back in the gym and bench is really weak
Thanks for the new push routine , your the king of push , pull, legs routines and enjoy your content keep it up bro you the man
*you're
m.ua-cam.com/video/uZdv-TtiMkg/v-deo.html
@@adammiller9179 looking at his playlists, i'm not surprised that he cannot properly use the only language he knows
@@kiyoponnn oh lord they’re something
@@kiyoponnn 💀
I’m a big fan of Jeff but I’m a bit suprised by some of the exercise selection here. I think the heavy set then feet up Larsen version is unnecessarily complex for Hypertrophy. This seems like a strength / Hypertrophy compromise. Why not just stick with a normal bench press or better still DB press. In my experience cable press arounds are just awkward and not good bang for buck. You’ve already done pressing so I don’t see the need for another press. Imo better options would be single arm cable flys which get the same cross over the centre line without the awkwardness of the press around. The Arnold press is an odd choice when the front delts were hit on the bench. I’d favour a standard DB shoulder press. And I think there are better tricep isolation exercises than the one noted. Just the manner of holding the cable like that cannot be loaded well. There are better ways to load the long head like overhead cable tricep extensions. I would credit Jeff’s great friend John Meadows for the Y raise who posted on this years before Berto but I agree they’re a good option.
He usually has multiple workouts per Push, Pull, and Legs so the other muscle groups you mentioned are addressed on other days in a 5-7 day split
@@okayzimbabwe it’s not the muscle groups but just the exercise selection I’m surprised about. But Jeff is one of the best so I’m sure he has reasons. And yes he has other programs for sure. All the best brother.
@@richardtrass Well he did say that he want to keep some approach to strength so the Larsen Press adresses this topic
Great acknowledgments man. i thought the arnold press was a good selection considering it’s a multi joint shoulder movement and throws more stability/control then traditional DB Press.
@@wheredideliasgo true
Found your channel this year, and I gotta tell you, you’ve helped me out so much with diet and workouts, I really appreciate it man. Happy new year 🤙
Next step is Renaissance Periodization 👍
@@peetos-chan2835 another great channel
@@Jimlifts1 agreed. My two "go to's" Jeff Nippard and Renaissance Periodization.
Warm up:
Arm Circles
Cable External Rotations
Exercises:
1. Warm Up On Dumbell Press
Dumbell Press: 1 Set X 3-5 Reps (near max effort)
2. Larsen Press (Straight Legs Press)
Reduce Weight 75% of Top Set Weight
(X kg x 75% = ) Control Weight
(2 Sets X 10 Reps)
3. Standing Arnold Press: 3 Sets X 8-10
Reps.
4.
4a: Press-Around: 2 Sets X 12-15 Reps
4b: Pec Strech After Each Chest Side Trained 30s Hold 7/10 intensity (just before the point of discomfort)
5. Cross-Body Cable Y-Raise: 3 Sets X 12-15 Reps.
6. (SUPER SET)
6a. Squeeze-Only PressDown: 3 Sets X 8 Reps
6b. Strech-Onlly Overhead Extention: 3 Sets X 8 Reps
7. Cross-Body Tricep Extension: 2 Sets X 10-12 Reps
larsen press is sub optimal for hypertrophy. why would you purposely disadvantage yourself by being more unstable? planting your legs on the floor, results in more stability, which results in more force output from your chest shoulder triceps, better to just stick with 3 sets of regular bench.
Same thing with the arnold press, doing a regular seated shoulder press at a high incline (going all the way up and down letting the dumbbells touch your shoulder) is much better for hypertrophy.
Let it begin! Excited to start the new year with a new science backed work out series. Thank you for all the hard work you put into them.
Just hit my first day of the program, safe to say this was one of the best workouts I’ve ever had. So much fun and the pump was absolutely insane!
hey man you still doing this workout 7 months later? if so how is your progress? or have you found a better one? just wondering cuz i’m only getting started and all of this workout split stuff is pretty overwhelming and i don’t know which one is the best for long term
@@icantthinkofagoodname-bg8ky.
Do not do those overcomplicated exercises it also overwhelms me. I will recommend you simple d. Fitness.’s push pull legs workout more simple and also still scientific. When you are a beginner choosing a perfect lifting program is very difficult to choose especially with those weird exercises that youtubers show for clicks.
I’m a newbie that’s only been going to the gym 4 days a week for the past three months. I just tried the cable y raise and that killed me! I thought I could knock out 40 pounds but had to drop down to 25 pounds real quick.
Bought the program during the pre-sale and did my first workout of the year already! Excited for the next 12 weeks
I bought my program and it’s no where to be found
Do the exercises change much in 2nd/3rd phases?
As someone who doesn't follow anyone religiously I would like to mention another Jeff that really gets a lot of viewers for himself and all the "smart" people dissing him. As you credited some guys in this video I'll say that I first saw press-around and Y-raises at Jeff's channel and those were amazing additions to my training.
Thanks a bunch Jeff!!!
I’m 19 and I mean I’m not bad been training a while but I really feel this will push me over the edge and help me achieve my goals.
I want this, to build the body. I hope I stay true to this program and to myself and discipline.
Happy New Years 🎉
Jeff!! This is humble request plz consistently upload the series as we will follow the one workout we have to wait for a longer period of time for other workout , plz upload the workout as early as possible.
or just buy the workout. It's $35, literally pocket change for what I'm sure was shit load of his time to create, on top of the time it takes to film the sample vids. 🤣
Just finished the press-around and stretch. It was so extremely satisfying and I got such a great contraction. Will absolutely be doing this. Thanks Jeff!!
What great timing. I am in the middle of a divorce, so I left that house and moved into a condo that has an inside gym.
Gym is no joke, it's not just cardio, apparently the owners are bodybuilders, so there's a gym on the ground floor with everything, even a squat rack, cable machines, smith machine if you want, barbells, ez curls, dumbells, leg machines and even a neck machine.
I struck GOLD with this place. You won't believe how lucky I feel. And you have no idea how just taking the elevator downstairs and BOOM you are in a gym, great for winters.
And the craziest thing is.... the gym is always almost empty or empty. It's crazy how people don't care about exercising!!!!!
Just got done with day 1 of this workout and then this video pops into my feed, it's brutal
I bought it too today, but now I am here thinking why I did.
The guy shows all the exercises in this video of Push day 1.
@Bertu true I'm not too mad though because he won't show any of the phase 2 or 3
@@Bertu_XYZ I def think theres a lot of value in the whole program since he usually puts a lot of thought into progression, target RPE, reps and sets etc.
How much was the programme
@@CD-nk4ru Had a voucher so 23,- euros
The push around/peck stretch is no joke
Keep in mind, the Five stars are based on my needs for this item ua-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS 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.
Hello.
Tomorrow (friday) I will be starting Jeff's workout. PUSH-PULL-LEGS. Usually I was working out with plan like: Monday-Chest, Thursday-Back etc., but I find it boring so I would like to do something diffrent.
I have few questions.
After Push-Pull-Legs-Rest, how long have I do this routine. What's next? Do I have go back to Body Part Splits?
Also, I was thinking, for example, in PUSH Day: we have Barbell Chest Press, I'd change it for the Incline Barbell Chest Press or Dumbbells Chest Press how much time have to be passed before I switch it with another exercies?
Thank you for help.
Last PPL got me in bodybuilding, I’m super excited to see whats next Jeff. Thanks for all your research man fr changed my life !!
Same here man, Jeff’s knowledge and wisdom as shaped my physical strength into what it is. When friends ask me what I do to get so jacked I normally point them to Jeff’s PPL’s split. Love you Jeff ‼️
Could you link this please?
@@alexpalfrey7823 ua-cam.com/play/PLp4G6oBUcv8x4Z0h8Fd40t--bGSwZjusI.html
The alternating triceps focus is gold, doing it right now it's mean
I'm on day 3 (legs) and this is by far the most informed and easy to follow workout I've done in a while. Appreciate the links to demonstrations, RPE guidelines, and tips on improving mind-muscle connection. Thank you for the hard work you put into it.
are you just repeating push1 for push2, pull1 for pull 2, etc
@@davidfetik8887 No, I purchased the full workout and it has some variety. Also the phases change up the intensity.
@@jringhisen can i venmo u for the other 3 days lmao
@@jringhisendoes Jeff do push & pull twice per week?
@@JordanAnkers Goes Push, Pull, Legs, Upper, Lower. The Upper/Lower is a combination of push and pull focusing on each region that double taps the large muscles and introduces different motions to hit the smaller and stabilizing groups. While I have changed some of the exercises, I still use this split each week with 2 days rest - after legs, and after lower.
Dude….
Absolutely STELLAR … STELLAR..
descriptions.. And instruction. Your content.. is by far superior to most I’ve ever even seen. Thank you for what you do and how you do it. You make the world a better place. I’m very grateful for your giving our people your love and experience. Gangsta ass
Jeff you gotta do this for your Legs and Pull portion of your program, this is incredible and really well done!!
@Jeff Nippard i am using the plan and i am a bit confused in the last play you always knew the load for bench squat dl and op now its missing
Thanks Jeff for providing top notch programs at affordable prices! I have been running your programs for years now and have had not only great results but great fun doing something different! I am so excited for this more bodybuilding focused program. Lets Go!
Will someone enlighten me if I'm overworking myself. I've been doing this program for 3 months and seeing good results tho.
For my push day:
Inclined dumbbell press 4x8
Flat bench press 4x8
Close grip bench press 4x8
Decline bench press 4x8
Pec deck 4x8
Dumbell Lateral raise 4x15
Dumbell Shoulder press 4x12
Facepull 4x12
Dumbell Front raise 4x12
Rope push down 4x12
Cable one side pushdown 4x10
Skull crushers 4x10
For pull day:
Single arm lat pulldown 4x10
Close grip pull down 4x10
Wide grip pull down 4x10
Barbell row 4x10
Face pull 4x10
Hammer curls 4x10
Wide grip bicep curls 4x15
Close grip bicep curls 4x15
Leg day and core:
Dumbell squat 4x15
Deadlifts 4x10
Leg press superset 3x8
Dumbell Split squats 4x10
Leg raise 4x15
Decline crunches 4x15
Around the world kettle bell 4x20 per side
Heavy bag boxing 6x 3minutes
Reps aren't fixed because I do progressive overload and sometimes other muscles get left behind on the weights so I make it up for their reps. I do this program for PPL then 2 days rest then I do it again. But I'm afraid that people are saying I might be overworking myself.
From my knowledge its best to do a little less reps and definitely less sets on push day and do something called pyramid. Start with a weight u can do 10 reps with then go to a weight you can do 8 reps with then do 6 reps then back to 8 rep weight and 10 rep weight. I’m however not sure if you can do it with 4 sets and I’ve been wondering that myself so let me check
The 6 rep heavy set is very important. You must do the heaviest you can do. Hope this helped! And i feel like you are overtraining quite a bit but hey i cant blame you ive been studying fitness on and off for 5 years but barely got addicted and into it the past month Thank God for that, I love him.
@@kacperciezadlo5495 Yeah, I'm really wondering if I'm overtraining. Thank you tho. I'm thinking of making it only for 3 sets but third set is until failure or the heaviest I can lift.
@@kenoheretv9094 whatever works best for you my friend. Also save up for a trainer for a month so he can guide you based on your genetics and your weight, bmi, body fat %, muscle mass etc. and no problem. I have almost no friends so i spend much of my time looking at fitness stuff nowadays
@@kenoheretv9094 i had a trainer i recommend
This is insane dude, I has been trained your fundamentals with the full body during 2 months and now upper/lower during 4 months, and the results are great. I wanna change the routine and Im waiting for this new plan
Do you want to have his new « ultimate system », you can choose the 4 day, 5 day or 6 days, just drop your email and i Will send you
Best workout for muscle growth series, proceeds straight to powerlifting protocols 😂
Quick question, you say the bar should touch the highest point of the chest but what if I have a very shallow rib cage or very long forearms? Or both? And I get a tonne of anterior translation of the humerus in the glenoid? Should I just keep trying to touch the bar to my chest?
Can you explain why you pick the standing Arnold press over something like a seated shoulder press or a machine shoulder press? I thought the Arnold press is inferior for hypertrophy
it is inferior
please provide a source to back this up
@@quantumprofitlab please provide a source to back this up
@@sahilsvision why a rotation would it be worth when you can do the normal press with less need of stabilitation... I think that the Arnold press would need a source saying that it is better
Gimmicks. The first 3 exercises have no business there if the goal is just being efficient from a hypertrophy standpoint.
9:32 I don't get it in the picture the D4 and D5 connect to the spine of the scapula and are parts of the posterior head. Why would a front raise type lift be beneficial?
Great and useful as always. Keep up the good work Jeff! 💪
Do not over analyse like him it’s literally useless there is no optimal way to train your muscle grows either way
So Jeff, your past programs always started out the week with lower body, such as your first PPL and the UL program. What made you recently change to starting the week with upper body instead?
Anyone else struggle to do the same weight for both parts of the tricep superset? also does the 9-10 RPE apply to each individually or for the superset as a whole?
Love your content Jeff, and happy new year! One question I have is how much time do you rest between warm up sets?
I know its 1y ago but I remember he said you only need 1-2 mins between warm up sets.
5 min warmup
Shoulder rotation warmup
Benchpress 3 sets
Larson Press or Cheat Press
Inclunde press/Shoulder Presss
Cable Press Around
Do strectes between sets
Cable wire raise
Tricept pushdown
Tricept cable skull crusher
Only a few minutes in and I love the cues for the bench press. So excited for this series.
I thought Arnold press was proven to be worse for hypertrophy? And seated is better for more shoulder stimulation as you’re not limited by your core or stability. Correct if wrong
Actually these are nive exercises. Recently i've made pretty same video and also important to remember than your progress depands on time y spend on your technique!
nice vid Jeff. Many people do not bench correctly. They're too flat, use their Anterior Delts too much and end up with tendonitis and shoulder pain. Need to arch lower back, pinch shoulder blades, and push chest forward (shoulders back) to isolate the pecs. This way you can put more load in the right spot.
You'll notice:
1. Increasing chest strength and size.
2. More nerve innervation to the chest during bench.
3. Decrease in shoulder pain and tightness.
Bout to hit a push workout so this came out perfectly on time
Just bought it. Long time follower, just happy to pay it back for all of your content I’ve enjoyed over the past few years.
The e-book came out today and this video came out today… does this mean daily uploads for the coming 5 days?
No
Jeff I love your content but you showed a different routine in a different videos and it confused me. I just started going to the gym a few month ago following the push pull legs series that is on your channel. I just saw the Jessie James West video where you showed a shorter routine. Which one should I follow?
Lets do this Jeff!
i just started using your old one and now you are going to make me rewrite all of these new ones down XD
1:58😟
Hey Jeff, I am wondering why you changed your bench technique slightly? Before you used to set up with your feet farther back than now.
Thanks Jeff for sharing your knowledge! I'm 6 weeks into a minimalist inspired training, with the equipment I have at my humble home gym and definitely getting stronger and hitting my goals
Immaculate video already and im only 3 seconds into the ads
Jeff other part of the series , please 🥲🥲
Where are the other videos JEFF I needs me a cool new ppl split
Started the year off getting sick, so I'm already behind, but I can't wait to get started on this program! First time buyer, hoping to break through a new level!
Been getting really bored with my push pull leg split, couldn't have asked for this at a better time. Thank you Jeff 🙏
What are your thoughts on PPL/Arnold maybe you could make a video there are lots of people with this doubt, and there is not that much info out there.
How often will these videos come out? So excited!
Most likely once a month
I never feel comfortable doing squats or barbell bench press without a spotter. I'm not sure how you are supposed to do these exercises to failure, isn't there a danger of dropping the weight? I've switched them out for other exercises but its a shame as I like squats and bench press. Am I doing something wrong maybe?
Waiting for pull day😭
I’m hella happy you added a alternative to the bench. My rotator cuff won’t allow me to do the bench without pain. But dumbbells hit just right for me.
Idk this is a weird one at lest 3 of the 7 movements could be change to way more efficient ones 🤷🏻♂️
I was thinking the same, not a fan of this workout
@@keiferla-rose1853 yeah honestly some of his decisions are super questionable and very suboptimal movements specially for an “ultimate” push pull legs program . It’s definitely a weird one
Which ones? Im new and would like to know which of these aren't efficient
Eh, not everything you do has to be 100% optimal, last time I checked none of us are Mr. Olympia. It’s good to find a balance between what’s enjoyable and what produces the best results.
@@TheMudsnake right, but that’s how he’s advertising it.
Thank you so much for the programmes, please we can't wait for pull
But we must know, do more plates = more dates
The Arnold press is best when seated, and using one arm at a time. The working arm adducts, pauses, then moves back out before the press.
45lbs
3x8/8
A little strange that Jeff is promoting a standing Arnold press, which is very inferior to a normal shoulder press with 45 degree angle of arms. Also, the pec stretch is pointless if a cable flys are already performed correctly
Wdym by 45 degree arm angle? Just curious and trying to learn!
@@mincraftcreator when your elbows are directly to the side of your shoulders this is angle of 0 degrees, when you elbows are slightly in front of your shoulders this is 45 degrees, most people find this angle to be more comfortable than 0 degrees
Can’t wait for the pull and legs vid
WHERE IS THE NEXT ONE 🤣
So, as a 48yo man, I find that skipping any "warm-up" protocol altogether works best for me. Warming up does nothing for me but cost time I don't have & fatigue me before my training. I ran experiments in which I was the only test subject, it was a quadruple-blind study, so super legit, & the results weren't just clear, they were glaring. No joke, at my current age anyhow, I find that warming up is a rather big negative in every way, & I never find myself feeling tight/etc. at any time during a workout when I skip warm-up. On the other hand, when I do warm-up, I find myself loosing steam significantly easier all throughout, & towards the end I'm really struggling. Now, is this simply because I'm old? Perhaps. I choose to believe that it's because you don't see lions stretching before they pounce (whatever you do, do not Google this & then find multiple photos of lions stretching pre-pounce).
Much waited!
Hey Jeff, I’ve been seeing a lot of programs using only 2 working sets as opposed to 3-4 Why is that?
For the press round, do we do 2 sets for each or does 2 sets mean 1 for each???
One set means x amount of reps one time.
Example is 10 reps and 1 set means you don’t do more than 10 reps.
Updated example:
If you use a machine with two hands pulling towards you or bicep curling then:
one rep = one pulling motion towards you with both arms
For biceps this would be one curling motion with both arms for one rep.
You would have to be more specific about which exercise you are talking about.
For bench press has 4 warm up sets and 1 max weight set (80% of your 1 rep max).
For max weight bench press aim for 4-6 reps according to Jeff.
@@C0d0ps I think you missed the bit where they specified the exercise.. @op one set is complete once you do each arm so 2 sets on each side.
@@sungjin4628
You seem to have a problem with reading comprehension so I will help you.
No I did not miss anything.
“For the press round, do we do 2 sets for each or does 2 sets mean 1 for each???”
A press round is not an exercise.
Nowhere in this comment does it mention a specific exercise.
“For each” means all exercises mentioned in a video, in programming we call this “all mentioned”.
All does not mean specified.
They asked for what a set means.
Yes I did not mention a cross training device like machines.
That does not mean that I did not explain sets.
This also does not mean that I “missed” something.
2 sets of each
@@C0d0ps A press (a)round IS an exercise. He was asking if you do one set for each arm or two.
Are we going to get the other ‘science explaineds’ before the end of phase 1? Because after that different exercises will be used. Also, what about the ‘more plates more dates’ video?
The workout is certainly fine, but very powerlifting-centric with explanations about what the powerlifting federation says. The video title talks about muscle growth, BODYBUILDING, not powerlifting. We should stop mixing the two as they are very different sports.
How is this workout power lifting-centric? Powerlifters would have way more working sets on the bench press than this.
I’m so confused about the Larson press being optimal… Doesnt leg drive increase stability as well and wouldn’t it not matter as long as ur taking ur chest close to failure
Dzięki stary mega fajny trening razem z kolegom dzięki temu laduhemy testosteron w odbyt dzięki jeszcze raz
Pompa jak skurwyzlsyn ja tez wale testosteron
I enjoy following all Jeff's stuff as well as other experts in the field. And I've been training > 20 years. But this is really more about training hard, diet, sleep and recovery. There's no one lift / exercise or technique you must do or must not do. So I'm not going to follow this whole program to a T. I focus on warm up, pyramid up, and top set should be heavy where I struggle to get 6-8 and has me taxed sufficiently where I know I couldn't do that same set/reps again. I also try to avoid injury as much as possible, as injury could cause weeks to months of lost training. Also, 600mg helps.
How to know how many warm up sets you'll need? This is the most confusing part I've come across while making my own routine.
Previously I've done 4 sets at max in every exercises like a pyramid with the weights increasing and the reps staying in a moderate range.
Why standing arnold press, wouldn’t it be better and more stable to do it seated?
just do it seated if it's more comfortable, man. no need to overthink about that.
What is the reason for doing Arnold Press? Isn't the rotation close to useless, and wouldn't a barbell ohp be more effective?
When are we getting the free samples of pull and legs :D PS i bought your minimalist plan and i want to see what this looks like in full :D
Did this today after buying the program. Was a decent set of exercises but not a fan of the Larsen press. Feels weird and wobbly.
What's the benefit over standard bench press? I dont see much difference. For example, did 85kg x10 reps with Larsen while I could've done 90 x10 with bench press.
its like doing a squat on a bosu ball, bs workout
Love your channel. My only gripe is people still push the “one” set mantra. All those “warm up” sets are actually working sets… if not, then why not just do a couple sets of push ups before the “one” set?
Could we get a comeback workout for 2023? I worked out for seven years straight (23-30) and then burnt out. I have been out of the gym for another seven years (30 to now 37) and don't have any idea where to start again plus being older I've noticed recovery seems to take a lot longer and soreness/doms remains longer. I understand muscle memory, but my cardio is gone and even light weight seems like a struggle. It's like my nervous system has completely forgotten how to lift. Really frustrating.
Your stuff is awesome man. Just found it today and I’m definitely implementing it into my daily regiment. Thanks for posting this stuff.
Another one that i think is better :
1) 15° Incline db press
2) Seated cable fly
3) Slight Decline Db press(not the usual decline)
4) Seated Overhead press
5) Lat raises
6) Rear delt fly
7a) Standing overhead cable tricep extension (i don't know the exact name, but check online with this name)
7b) Pushdowns
Do 3 sets with 10-15 rep with controllable weights
everyone does that and it always works, but he needs to invent stuff to sell workouts lmao
Im just so happy to learn that theres a new range of motion rule. Now I dont have to see those 1/4th inch rep on benchpress. 2023 has been great so far!!!!!
hey jeff can we use seated Arnold press cz my back isn't comfortable at standing!
Just curious, what's the difference from your last PPL program to this PPL program? Is it just to switch things up a bit?
I'm not Jeff but I can be fairly confident that he made a new PPL program because he has learned new techniques and there is new scientific data such that the old program is basically out of date and not taking advantage of every tactic for muscle growth. I would guess it's just a better program and there's no need to do the old one once this is out.
Just to support what Sean said above, the new PPL has the intra-stretching, where as the old PPL didn't. Just one example, and I'm sure there will be many other changes that make it potentially the better option.
Cynically, to earn more money, you need to keep releasing new programs. So this is probably switching a few things up because Jeff learned some stuff, but honestly, if you have the previous PPL program of his, you're good. If you just want to support him or are curious then sure, get this one too.
@@DJcs187 This is more bodybuilding program then previous one.I have both and this one is perfect if you want to build muscle first one is more demanding because you have bench,squat,deadlift,overhead press on % this one is more free and ideally for some strength gains but ideally for long term.I have renesance periodzation and first legs push pulll and this one definitely best in my opinion because i can stick with this program for long long time and going over and over again.Between i m to old to focus to strength anymore 34 years is definitely time for this workout.
Seems like maybe the original is more geared to getting stronger where as this one might be a bit more hypertrophic while maintaining strength?
No one integrates the ongoing literature and research of bodybuilding the same way as you. Really appreciate your work to advance the sport.
Do you think you can just stretch both pecs at once after hitting the left and right consecutively?
Been watching for years, and used to build my routine around these videos...this time I thought "come on, support the guy!" So I bought the program:) great job Jeff 👏
I wonder what the value is of a day 1 push (chest, delt, triceps), day 2 pull (Back, biceps, delt), day 3 legs is over something more bro-y I've been doing:
Day 1 Chest Biceps
Day 2 Back Triceps
Day 3 Shoulders Legs
Can't you load up more upper body by stacking one group with legs rather than a pure leg day?
Looking forward to your push/pull/legs 2 videos