Hey guys! A quick update on me! My ankle has pretty much fully recovered from the sprain (stupid basketball) so I'm back to hitting full body workouts again. In the meantime, I wanted to post this yoke workout as it's something I'm really trying to emphasize in my own training these days. I was actually SO sore after hitting this workout, so if you're looking for a new challenge, give it a shot! Enjoy the rest of your weekend. Peace!
Hi Jeff my name is Christopher, great video as usual and since you research your topics very substantially it’s always refreshing to see, I would recommend Josh Bryant’s Texas TrapSaw Massacre, it is definitely something I would love to try if I didn’t work full time and if I had time.
Hey Jeff, thanks for the new video, and I hope your ankle feels 100% soon! As someone with a naturally thicker neck, and who has some mild issues with sleep apnea, would you recommend these neck exercises or no? I've heard too much mass around the neck can make sleep apnea worse.
I really want to focus on getting more yoked, but i do not know how to implement this in my workout routine. I am doing a push pull legs split, this is overlapping with push (pecs, delts, triceps) and pull (traps). Maybe just add it as extra day when i am not sore? I need advice.
@@JeffNippard jeff i love you also can you make a small video showing how to do the upright row ? It doesnt have to be really high quality just something with good info so i dont fuck my shit up
Morpher I know that I’m 6 months late to this party but the best way to do upright rows safely is to start at a weight and volume you can tolerate, and progress sensibly over time. Assuming you’re not already overly uncomfortable with the movement, just start light & work your way up slow and steady over time, you’ll most likely be completely fine
Soooo should u superset shrugs with lateral raises or not? I could not understand whether "destroy" here means in a good way, or like bad (injury) way?
This is totally anecdotal but you can increase the intensity of neck extensions by doing them directly in front of the dumbbell rack, making sure to force eye contact w/ people in the mirror at peak contraction.
Seriously couldn't finish this video without thinking the same exact thing. The man takes the time to edit the screenshots of his sources into the video and underlines the quotes. Mad respect when he plugs other channels too.
There's something about the style, formatting and presentation of your videos which makes them immensely more helpful than so many others when it comes to providing fitness info. Probably because you're not yelling and there's no heavy metal. Its just science and evidence based practical information delivery. Love it. Thanks Jeff!
Bf3Pumba9887i I think the reopening will fall flat on their face. Do not despair. Work on what is in your control. Train mind, body, and, should it be your will, soul, and emerge the ubermench with tremors following your steps. 😈
I do them every now and then in the gym but generally im the same as you man thats why I bought the neck harness gear from ebay and I just put it on for a couple of sets 3 times a week and I've seen decent progress
So the best way is to add them as finishers to ur already made workout plan. If u really need work on say the neck u could even drop an exercise ur performing well. Apart from compound ones better to keep working on them. Remember he's using a rep range of 15-30 for neck so endurance. Endurance is a perfect finisher for strength training plans , e.g the 5 by 5
@@epicmonkeydrunk Is it though? It's worth noting that Alex Leonidas doesn't normally do this - he does his neck training on off-days (bear in mind, Alex only lifts twice a week).
@@metamodernbarbell it's how u want to plan ur training. If ur already in a middle of a plan, see it though to the end so u get the gain reward of consistency. Yet if u know these point Jeff explained r something u need/want to work on. add them too ur plan, its just has to be in a manner that works.
Ok. Wow. Did this routine yesterday for my focus day, and my traps are on fire today. I had to do some extra mobility work today on my traps. I think doing the neck work first actually triggered my traps like never before. I immediately felt total engagement doing the barbell shrugs right after doing the neck work. Excellent video. Thanks, Jeff.
“ Steak sauce!”or as sometimes to referred to as done by Nippard and colleagues in the Medicine and Science: Bro Edition as “A1” is when the initiating and completion an exercise movement occurs with proper body mechanics and trunk alignment to move the most weight the most efficiently by optimizing your bio mechanics and keeping the barbell path within your center of gravity.
Deadlifts and overhead presses gains massive mass on my neck, i wasnt even trying to get a thick neck the first time my neck blow up. The great thing about a thick neck is that it gives you that look with a jumper on that you're yoked. While you could have a skinny neck and be yoked under the jumper, people will just think you're average. Downside to a thick neck is maintaining it, Take time off training and the first thing to go is the neck, with in a month.
Workout: Neck Curl: 3 sets of 20 reps (AUTO-REGULATE rpe count to 8-9) Neck Extensions: 3 sets of 15 reps Trap Bar Shrug: 3 sets of 8 - 10 reps Rope Upright Row: 3 sets of 15 - 20 reps (Bonus points for rope!) Close/Moderate Grip Incline Bench Press: 3 sets of 10 - 12 reps Incline Dumbbell Modified Seal (humble) Row: 3 sets of 10 - 12 reps Floor Skull crushers: 3 sets of 10 - 12 reps Butterfly Machine Lateral Raises: 3 sets @ RPE9 WOO! Going to hit this today, Thanks Jeff! (Wrote it down so I can take a picture, lol).
Jeff, The value you’re giving to the fitness community is insane man. Thanks so much for this video, helping me to get to the next level of my fitness journey, putting on huge muscle gains over the next year.
Jeff, I love your content! I was directed to your content via Shredded Sports Science, and yourself and Athlean X are where I take the majority of my UA-cam training information from. I just want to thank you for your honest and science-based content, and though I have not agreed with everything in every video, you are constantly giving me training concepts to consider and/or modify and include in my training and nutrition planning. Your transparency on sponsorships and affiliates is great to see as well!
The way Nippard is doing is more like a high pull than a regular upright row that we see the bros doing at the gym. And it's very similar with the high pull that Athlean X teached. But Athlean X did that with dumbbells...
I've tried Jeff's rope up right row. I have no idea how some people manage to incorporate that exercise cuz I'm left with aching shoulders after just trying once
you've literally managed to combine all my favourite exercises into one workout!! Looks so fun - I'll definitely be doing these next time I'm in the gym
List of these yoke exerxises . Neck Curls Barbell or Trap Bar Shrugs Rope Upright Row Closer Grip Incline Bench Seal Row / Chest Supported DB Row Floor Skullcrushers Butterfly Machine Lateral Raises (Lateral Raise)
I've been watching your videos for long time. I always thought your videos are informative and comfortable to watch. But still just today I realized I love your videos and voice. 🏅Keep up great work.
I hate when that happens. Because girls ALWAYS remember when you don’t help them finish their set. And that’s when they start looking for other training partners.
Love your videos man, wish you uploaded more often with vlogs or such but I can appreciate the amount of effort put into just one video. Keep crushing.
Some great lifts here. I like also including a bent over row with a straight bar and the parallel grip lat pull down bar. I find you can get an amazing trap and upper back workout just by varying the degree that you bend at the hips. 1. Slightly bent at the hips (basically upright) works the traps great 2. slightly more bent (30 degrees) works the traps/lower traps rear delts 3. more bent (45-60 degrees) gets a great lower traps and full rhomboids focus 4. if you use dumbells as a finishing few sets with lighter weights and get some external rotation at the shoulder, you get extra teres major/minor engagement.
I like single arm dumbell row for bent over row more since I can target my lats/rear delts more and take a lot of the strain off my back. Can also bring my elbows up much higher bc I don't have a bar hitting my chest, being able to have more ROM hits the lats and mid back much harder.
@@hemingway3508 the most sore my traps have ever been were from above the knee rack pulls... not saying that means they're the best thing ever. But they seemed to be very effective.
🎯 Key Takeaways for quick navigation: 00:14 🏋️♂️ Entrenar el cuello y trapecios directamente puede mejorar significativamente la apariencia muscular en la ropa y la mandíbula. 02:22 🏋️♂️ Un estudio muestra que agregar ejercicios específicos para el cuello aumenta el área transversal del cuello en un 13% en solo 12 semanas. 03:34 🏋️♂️ Ejercicios como el lateral raise también activan los músculos del cuello, aunque la activación no siempre es igual a la hipertrofia. 04:44 🏋️♂️ Para desarrollar el cuello frontal y lateral, los ejercicios de flexión de cuello son recomendados, como lasflexiones de cuello con peso. 06:08 🏋️♂️ Los encogimientos de hombros con brazos más abiertos pueden ser más efectivos para activar los trapecios superiores. 08:01 🏋️♂️ Ejercicios como el remo, especialmente el remo sentado, son efectivos para activar los trapecios medios. 09:38 🏋️♂️ Entrenar el cuello dos veces por semana es recomendable; para los trapecios, dos a tres veces a la semana es suficiente. Made with HARPA AI
I really appreciate this post; even though I am just discovering this video, it has been a phenomenal addition to my programming. Going to implement this and see the gains grow.
Jeff always be giving out such great content! You inspire me Jeff frfr. I’m 17 years old and I’ve been posting 1-2 videos per week. Hopefully one day I can achieve what you have
My traps are one of my best body parts, it's ALWAYS the first thing that people point out when commenting on my physique. All those years of carrying heavy ass backpacks during highschool and college really worked well lol.
Dude I've felt the burn better when I lift with dumbbells like you stated rather than straight up an down. Never seen any other research proving it till watching this video.
Yolked: Eat 20 eggs every day. Swole: Get stung by multiple bees. Jacked: Get lifted up in a garage or by Hugh Jackman. Shredded: Someone rubs a cheese grater on you until all your skin comes off. Buff: Someone rubs you with a some car polish in swift circles. Stacked: Sitting on top of someone else's shoulders.
Also fucks up your nervous system. When you deadlift 500lbs but trapbar deadlift 900 it will really fuck up your fatigue and barely works better then shrugs.
The Jeffs are dominating the whole fitness youtube community. No need to subscribe others only these 2 hardworking people.❤️❤️❤️❤️ #LegendaryJeff&Jeff 😂
All of these terms should be made technical. I want to know the exact differences between being yoked, swole, stacked, buff, jacked and built so I can correct people in the gym when they use them wrong. It's so I can feel superior to them even though they're bigger.
This is what I need. My back and lower traps are huge, arms looking good, but missing chest size and neck area bulk. Thank you for the very informative video!
alpha d got me onto neck training about 3 years ago. Everyone looked at me funny in the gym when i had the plate on my forehead. Now everyone is catching on and it's becoming more acceptable. Having a pencil neck is unacceptable imo.
Its because these neck excersises are fucking stupid. Direct neck work isnt needed for a thick neck, and its not exactly the safest shit in the world either.
@@OrphanCrippler1 i hear what youre saying but you still see plenty of gym bros with the bulging biceps and pecs with a retardedly out of proportion neck. The look doesnt work
My recommendation after 10 years of lifting try snatch grip shrug.. believe me your traps will be sore for 2 weeks after you do it for the first time.. donot do upright row.. it’s always not confortable for my shoulder even with trying more then 10 different form but all is complete sh*t
For someone who wants to workout and be healthy for the REST OF MY LIFE. Why tf would i risk doing upright rows when there's better exercises. Not worth it. High pulls and shrugs are incredible for me. Don't like the feel of upright rows
you are forgetting about your lats and waist also contributing to your width. Just make sure your neck and traps are proportional to the rest of your body.
Instead of looking certain way (insecurity or sexual market value concern) Why not focus on getting as strong as you can, without gimmicks and unending list of exercises for each body part. Better to really be strong that to look strong.
Inspire yup .. I was cringing really hard at the "overpowering look" BS ... Let's not talk about the exercises , like why would anyone waste time and energy doing bastardised versions of the main lifts ? A row is a row , you don't row in 5 different styles depending on what you are trying to "emphasise"
@@authenticbaguette6673 Yes, better served by being strung as fuck in the big compounds, translatable to everything, also this is the one sensible real gold, fight frailty and sarcopenia and delay weakness and death. But that is just my opinion, and we know every dipshit has one :))
Jeff turns bro science and bro terms into peer reviewed scientific literature and medical terminology. I love hearing him explain the definition of “Yolked” the way he does haha
Hey guys! A quick update on me! My ankle has pretty much fully recovered from the sprain (stupid basketball) so I'm back to hitting full body workouts again. In the meantime, I wanted to post this yoke workout as it's something I'm really trying to emphasize in my own training these days. I was actually SO sore after hitting this workout, so if you're looking for a new challenge, give it a shot! Enjoy the rest of your weekend. Peace!
Hi Jeff my name is Christopher, great video as usual and since you research your topics very substantially it’s always refreshing to see, I would recommend Josh Bryant’s Texas TrapSaw Massacre, it is definitely something I would love to try if I didn’t work full time and if I had time.
This is old video
Hey Jeff, thanks for the new video, and I hope your ankle feels 100% soon! As someone with a naturally thicker neck, and who has some mild issues with sleep apnea, would you recommend these neck exercises or no? I've heard too much mass around the neck can make sleep apnea worse.
@@mellaniemellbourne7050 Bro don't do this shit if you already have apnea
I really want to focus on getting more yoked, but i do not know how to implement this in my workout routine.
I am doing a push pull legs split, this is overlapping with push (pecs, delts, triceps) and pull (traps).
Maybe just add it as extra day when i am not sore?
I need advice.
Jeff saying 'yoked' is like my mum saying 'lit'
scorpion1129 Gaming hahahaha fuck 😂
indeed both words are for stupid fucking retards who think they are part of a group
dis comment is lit af
Hahahaha that’s actually funny
@@JeffNippard ly really tho jeff
"Really destroy your traps" you can really tell Mike is a doctor when he drops these technical knowledge bombs.
lolll
@@JeffNippard jeff i love you also can you make a small video showing how to do the upright row ? It doesnt have to be really high quality just something with good info so i dont fuck my shit up
Did somebody say traps?
Morpher I know that I’m 6 months late to this party but the best way to do upright rows safely is to start at a weight and volume you can tolerate, and progress sensibly over time.
Assuming you’re not already overly uncomfortable with the movement, just start light & work your way up slow and steady over time, you’ll most likely be completely fine
Soooo should u superset shrugs with lateral raises or not?
I could not understand whether "destroy" here means in a good way, or like bad (injury) way?
This is totally anecdotal but you can increase the intensity of neck extensions by doing them directly in front of the dumbbell rack, making sure to force eye contact w/ people in the mirror at peak contraction.
lmao
Making mfs laugh 4 years later
@@TheKoog97fr
Can we all just stop for a sec and appreciate the work Jeff puts in his videos?🙏
NO
Seriously couldn't finish this video without thinking the same exact thing. The man takes the time to edit the screenshots of his sources into the video and underlines the quotes. Mad respect when he plugs other channels too.
Fuck yea, we can! Once I started editing my own videos, I realized how masterful some of my favorite UA-camrs are.
Seriously.
Can you stop for a second and go back to reddit?
jeff: "triyng to load plates on the back of your had is realy akward" 3:03
also jeff: using a sado maso equipment for his neck
error 404 not found LOL! I meant it’s literally physically awkward. Not that it looks awkward. It all looks a bit awkward, lol.
People think having a thick neck is awkward and weird.
those head straps are great for neck exercises, it's what they're designed. You should try it.
@@william_159 twig neck
There's something about the style, formatting and presentation of your videos which makes them immensely more helpful than so many others when it comes to providing fitness info. Probably because you're not yelling and there's no heavy metal. Its just science and evidence based practical information delivery. Love it. Thanks Jeff!
Yoked Workout:
1. Plate-Loaded Neck Curl: 3 Sets x 20-30 reps
2. Neck Extensions (Cable or Plates): 3 Sets x 15 reps
3. Trap Bar Shrug: 3 Sets x 8-10 Reps
4. Rope Upright Row: 3 Sets x 15-20 Reps
5. Incline Bench Press: 3 Sets x 10-12 Reps
6. Incline Dumbbell "Humble" Seal Row: 3 Sets x 10-12 Reps
7. Floor Skullcrushers: 3 Sets x 10-12 Reps
8. Lateral Raises (Machine/Dumbbell): 3 Sets @ RPE 9 (1 rep left in the tank)
Thanks dude, really appreciate it. Suggestion: maybe include 'mid-range' or 'range-limited' on the skullcrushers?
Why others say, that lateral raises should not go over your head level?
How many times a week though as we are still currently in lock down and i wanna comeout of it looking like convict
Bf3Pumba9887i I think the reopening will fall flat on their face.
Do not despair. Work on what is in your control. Train mind, body, and, should it be your will, soul, and emerge the ubermench with tremors following your steps. 😈
Thanks
Jeff is just out here trying to get everyone on the neck training bus
Upper Yoked:
02:00 Neck Curl
02:41 Neck Extensions
03:20 Trap Bar Shrug
04:14 Rope Upright Row
05:05 (moderate close) Incline Bench Press
06:01 incline DB modified Seal/Humble Row
07:08 Floor Skullcrushers
08:02 Butterfly Machine, Lateral Raise
That neck flex headgear looks like something out of a Saw movie
Looks like me sex toy
Not gonna deny the impact a solid neck makes on a physique but I could never go to a gym and do those exercises with that headgear.
Milan Theory doesn’t matter what they say, they won’t say nothing once you get huge
I do them every now and then in the gym but generally im the same as you man thats why I bought the neck harness gear from ebay and I just put it on for a couple of sets 3 times a week and I've seen decent progress
😂😂😂
LOL!
It does look pretty outrageous. I'd much rather just hold a plate on my head.
all the headbangers about to go crazy with this neck workout💀
Brandon Vigil yep we do
Hell yea, able to headbang more
Farmers walk is essential for yoke as well
*Optional
Nathaniel Lovell damn that sounds tough I just do them with heavy dumbbells. Been seeing some good growth. Wish I had space to do it with a hex bar.
farmers walk for triceps, upper chest and side delts?
Dear Oliver. No you moron
@Nathaniel Lovell sounds like fun ima try it out
I would need another day in the week to fit all of these exercises
So the best way is to add them as finishers to ur already made workout plan. If u really need work on say the neck u could even drop an exercise ur performing well. Apart from compound ones better to keep working on them. Remember he's using a rep range of 15-30 for neck so endurance. Endurance is a perfect finisher for strength training plans , e.g the 5 by 5
@@epicmonkeydrunk Is it though? It's worth noting that Alex Leonidas doesn't normally do this - he does his neck training on off-days (bear in mind, Alex only lifts twice a week).
@@metamodernbarbell it's how u want to plan ur training. If ur already in a middle of a plan, see it though to the end so u get the gain reward of consistency. Yet if u know these point Jeff explained r something u need/want to work on. add them too ur plan, its just has to be in a manner that works.
Your extra day of the week should be called Yokeday.
Really? I already include half of these (or substitutes, like dips instead of skull crushers) in my push/pull program.
Ok. Wow. Did this routine yesterday for my focus day, and my traps are on fire today. I had to do some extra mobility work today on my traps. I think doing the neck work first actually triggered my traps like never before. I immediately felt total engagement doing the barbell shrugs right after doing the neck work. Excellent video. Thanks, Jeff.
“ Steak sauce!”or as sometimes to referred to as done by Nippard and colleagues in the Medicine and Science: Bro Edition as “A1” is when the initiating and completion an exercise movement occurs with proper body mechanics and trunk alignment to move the most weight the most efficiently by optimizing your bio mechanics and keeping the barbell path within your center of gravity.
Deadlifts and overhead presses gains massive mass on my neck, i wasnt even trying to get a thick neck the first time my neck blow up. The great thing about a thick neck is that it gives you that look with a jumper on that you're yoked. While you could have a skinny neck and be yoked under the jumper, people will just think you're average.
Downside to a thick neck is maintaining it, Take time off training and the first thing to go is the neck, with in a month.
If your neck disappears in a month theres something else going on 😂
Overhead press my beloved
Who tf actually wear jumpers?
@@joshuatucker2521 i stopped wearing jumpers, now i just wear underpants
Welcome to Jeff’s traphouse 💯
Ask Dr. Swole it’s LIT
Alpha Jacked too lit lmao
Ask Dr. Swole 🔥🔥🔥
Jeff out here trappin out the trap house
That One Guy ahah exactly
I like how he doesn't waste time saying anything unnecessary. Straight to the point. No ego mumbo jumbo
If you wanna do Neck Extensions on a bench, I recommend putting the bench in a slight incline, makes setup 100% more comfortable.
Workout:
Neck Curl: 3 sets of 20 reps (AUTO-REGULATE rpe count to 8-9)
Neck Extensions: 3 sets of 15 reps
Trap Bar Shrug: 3 sets of 8 - 10 reps
Rope Upright Row: 3 sets of 15 - 20 reps (Bonus points for rope!)
Close/Moderate Grip Incline Bench Press: 3 sets of 10 - 12 reps
Incline Dumbbell Modified Seal (humble) Row: 3 sets of 10 - 12 reps
Floor Skull crushers: 3 sets of 10 - 12 reps
Butterfly Machine Lateral Raises: 3 sets @ RPE9
WOO! Going to hit this today, Thanks Jeff! (Wrote it down so I can take a picture, lol).
Jeff, The value you’re giving to the fitness community is insane man.
Thanks so much for this video, helping me to get to the next level of my fitness journey, putting on huge muscle gains over the next year.
1. Plate-Loaded Neck Curl: 3 Sets x 20-30 reps 1:34
2. Neck Extensions (Cable or Plates): 3 Sets x 15 reps 2:47
3. Trap Bar Shrug: 3 Sets x 8-10 Reps 3:21
4. Rope Upright Row: 3 Sets x 15-20 Reps 4:16
5. Incline Bench Press: 3 Sets x 10-12 Reps 5:08
6. Incline Dumbbell ("Humble") Seak Row: 3 Sets x 10-12 Reps 6:02
7. Floor Skullcrushers: 3 Sets x 10-12 Reps 7:09
8. Lateral Raises (Machine/Dumbbell): 3 Sets @ RPE 9 (1 rep left in the tank) 8:03
Always love your science-based, no-nonsense approach to fitness. You're my new favorite fitness UA-camr. Glad your ankle is better!
sometimes i feel like Jeff is whispering out loud
Jeff, I love your content! I was directed to your content via Shredded Sports Science, and yourself and Athlean X are where I take the majority of my UA-cam training information from. I just want to thank you for your honest and science-based content, and though I have not agreed with everything in every video, you are constantly giving me training concepts to consider and/or modify and include in my training and nutrition planning. Your transparency on sponsorships and affiliates is great to see as well!
# 4 up right row
*Athlean X has left the chat, unsubscribed and called the police *
Cable ones, without internal rotation and correct elbow elevation, yeah.
The way Nippard is doing is more like a high pull than a regular upright row that we see the bros doing at the gym. And it's very similar with the high pull that Athlean X teached. But Athlean X did that with dumbbells...
Lol what a joke
Lol what a yoke
I've tried Jeff's rope up right row. I have no idea how some people manage to incorporate that exercise cuz I'm left with aching shoulders after just trying once
Dude just wanted to say best thumbnail I have seen in forever, would love to know how you got the anatomy to look so perfect.
Please do a full body split video it’s the perfect split for beginners and I would love to here your take on it
you've literally managed to combine all my favourite exercises into one workout!! Looks so fun - I'll definitely be doing these next time I'm in the gym
List of these yoke exerxises .
Neck Curls
Barbell or Trap Bar Shrugs
Rope Upright Row
Closer Grip Incline Bench
Seal Row / Chest Supported DB Row
Floor Skullcrushers
Butterfly Machine Lateral Raises (Lateral Raise)
I've been watching your videos for long time. I always thought your videos are informative and comfortable to watch. But still just today I realized I love your videos and voice. 🏅Keep up great work.
Still crediting Alex after all these videos on yoke that’s when u know Jeff’s a real one
just here to appreciate jeff for all the work he puts into these videos
I see AlphaDestiny’s ideals have been rubbing off on everyone
Not so much on Rack Pull Above The Knee.
@Anon Ymous Yeah now you're in a wheelchair :)
Just Some Guy without a Mustache ur everywhere
@Anon Ymous It decreased your height to 5'3" and now you're a midget. Sorry brah 😂😂
Half-Pint Destiny imagine dedicating your entire channel on hating and mocking another youtubed
The edits, the information, the music. This is some high quality work 🔥🔥 got me wanting to hit an evening session even though I trained this morning.
Take a rest boy... Relax......
Natty Gymoholic ... a gymoholic telling me to relax ... interesting 😂
@@user-cy5zq3bv8k yes, I am telling you to relax as I have been there done that. Don't ask me why I am Natty Gymoholic.
5:20 when you’re about to explode but she says keep going daddy
lol
_iYogurtSlinger_ wow.
Lmao perfect
I hate when that happens.
Because girls ALWAYS remember when you don’t help them finish their set.
And that’s when they start looking for other training partners.
@@VwapTrader ok
Love your videos man, wish you uploaded more often with vlogs or such but I can appreciate the amount of effort put into just one video. Keep crushing.
Who is disliking these videos?? Just walk away, don’t disrespect the quality of his work.
Jeff nippard and jeff Cavaliere should win medals of honor
now that my two obligatory informative videos for the day are done, its time to talk about current events in the online fitness community
Yeeauuuhhhh, WE AT DA BUFFETT RIGHT NOWWW
"Up in arms" about upright rows. Clever 👌
Was going to say you should've gave Alex a shoutout, but you did.
Respect for that 💪🏻
Some great lifts here. I like also including a bent over row with a straight bar and the parallel grip lat pull down bar. I find you can get an amazing trap and upper back workout just by varying the degree that you bend at the hips.
1. Slightly bent at the hips (basically upright) works the traps great
2. slightly more bent (30 degrees) works the traps/lower traps rear delts
3. more bent (45-60 degrees) gets a great lower traps and full rhomboids focus
4. if you use dumbells as a finishing few sets with lighter weights and get some external rotation at the shoulder, you get extra teres major/minor engagement.
I like single arm dumbell row for bent over row more since I can target my lats/rear delts more and take a lot of the strain off my back. Can also bring my elbows up much higher bc I don't have a bar hitting my chest, being able to have more ROM hits the lats and mid back much harder.
I’ve been needing some more trap exercises, love these science based workout videos! I’ll be releasing my own shoulder workout video tonight!
Nice
The amount of work you put into videos is incredible
Instructions unclear i am currently inside an egg shell “a yoke”
Surely you're yoking?
Genius
Man u r so dumb
Ok boomer
Patrick Reynolds drinking eggs like Rocky...still not yoked.
i got both nippard and cavaliere for reference and guide in exercise. with 2 jeffs you can never go wrong
Alpha destiny has entered the chat
Shirtless AlphaDestiny that WILL pose with motivational voiceovers has entered the chat lol*
Rack Pulls above the knee
@@hemingway3508 the most sore my traps have ever been were from above the knee rack pulls... not saying that means they're the best thing ever. But they seemed to be very effective.
@@hemingway3508 they work even though theyre a meme
@Anon Ymous
Quasimodo?
🎯 Key Takeaways for quick navigation:
00:14 🏋️♂️ Entrenar el cuello y trapecios directamente puede mejorar significativamente la apariencia muscular en la ropa y la mandíbula.
02:22 🏋️♂️ Un estudio muestra que agregar ejercicios específicos para el cuello aumenta el área transversal del cuello en un 13% en solo 12 semanas.
03:34 🏋️♂️ Ejercicios como el lateral raise también activan los músculos del cuello, aunque la activación no siempre es igual a la hipertrofia.
04:44 🏋️♂️ Para desarrollar el cuello frontal y lateral, los ejercicios de flexión de cuello son recomendados, como lasflexiones de cuello con peso.
06:08 🏋️♂️ Los encogimientos de hombros con brazos más abiertos pueden ser más efectivos para activar los trapecios superiores.
08:01 🏋️♂️ Ejercicios como el remo, especialmente el remo sentado, son efectivos para activar los trapecios medios.
09:38 🏋️♂️ Entrenar el cuello dos veces por semana es recomendable; para los trapecios, dos a tres veces a la semana es suficiente.
Made with HARPA AI
“You should be able to get to a 45 pound plate with a couple months” legit left to check this wasn’t posted on April 1st...
Thomas Bramwell I’m glad someone mentioned that that hurt me ego
Yo man don't be a bitch it's not very hard to progress to full neck bridges in a couple of months
I really appreciate this post; even though I am just discovering this video, it has been a phenomenal addition to my programming. Going to implement this and see the gains grow.
The best thing I ever did for myself was train my neck directly. I like knowing I can knock somebodies head in with my head if need be😂
Jeff always be giving out such great content! You inspire me Jeff frfr. I’m 17 years old and I’ve been posting 1-2 videos per week. Hopefully one day I can achieve what you have
Alpha destiny started this trend. He's the OG of the yolk and bear mode
The yolk
@@SBKiller-zd4ve
Indeed, the yolk..
Man. This dude is dope. Love how clear and precise he explains.
My traps are one of my best body parts, it's ALWAYS the first thing that people point out when commenting on my physique.
All those years of carrying heavy ass backpacks during highschool and college really worked well lol.
I don't workout for strength but for aesthetics. Excellent video, Jeff. Thanks.
A lot of my neck training just comes from throwing it, leaves the homies satisfied .
Huh?
This guy is legit. I've learned so much
Bro Jeff is the definition on yoked
You always have solid content in your videos! Appreciate the time you take to put these together.
?do you think it would be valuable to talk about the risks associated with a thick neck, such as sleep apnea?
Never heard about that before.
Dude I've felt the burn better when I lift with dumbbells like you stated rather than straight up an down. Never seen any other research proving it till watching this video.
I’d love to see a series with all the words 😂
Yolked: Eat 20 eggs every day.
Swole: Get stung by multiple bees.
Jacked: Get lifted up in a garage or by Hugh Jackman.
Shredded: Someone rubs a cheese grater on you until all your skin comes off.
Buff: Someone rubs you with a some car polish in swift circles.
Stacked: Sitting on top of someone else's shoulders.
Jeff you deliver the best quality and content videos as always. Thank you
Ah man, I just can’t show up to the gym in that neck harness
I swear bro jeff always cracks me up
No rack pulls above the knee?
Also fucks up your nervous system.
When you deadlift 500lbs but trapbar deadlift 900 it will really fuck up your fatigue and barely works better then shrugs.
rack pulls above the D
@thespiritbomb this is a really common misconception, please watch Alex's video replying to athlean-x on rack pulls above the knee
@thespiritbomb the efficiency and the bending bars
The Jeffs are dominating the whole fitness youtube community. No need to subscribe others only these 2 hardworking people.❤️❤️❤️❤️ #LegendaryJeff&Jeff 😂
I just have one thing to add: Mike "The machine" Bruce. Thank me later.
Jus looked him up and I do indeed have to say thanks
3:12 Neck Flex at the gym "ok". Neck Flex at the bus stop "GTA npc panic".
everytime i do neck exercises, headache will follow
As soon as he said 'toque' I subscribed.
All of these terms should be made technical. I want to know the exact differences between being yoked, swole, stacked, buff, jacked and built so I can correct people in the gym when they use them wrong. It's so I can feel superior to them even though they're bigger.
jeff is 100‰ the muscle whisperer
Is this Jeff Nippard or Alpha Destiny??? I'm having deja vu.
AberrantArt Easy to tell the difference: Jeff can bench more. lol
@@hckytwn3192 haha!! Good one
@@hckytwn3192 Why you gotta do my boy Alex like that
I think alex already hit 405?
Alpha Nippard
This is why I’m subbed! Thanks for the information, brother!
6:55 seems like t-bar rowing
Well it is a row but quite different to the t bar
It is more like a meadows row
You really put great phucking work into your videos. Your love for this lifestyle really shows!
a video for jawline please :
men with no beard will know this struggle
There are videos on how to train it, they are fake
Rommie Samboski He cant grow taller after his growth plates closed at around 21 yo
This is what I need. My back and lower traps are huge, arms looking good, but missing chest size and neck area bulk. Thank you for the very informative video!
It's like he does everything opposite to Jeff Cavaliere on purpose 😅
thanks for the lengthly definition of "yoked"
alpha d got me onto neck training about 3 years ago. Everyone looked at me funny in the gym when i had the plate on my forehead. Now everyone is catching on and it's becoming more acceptable. Having a pencil neck is unacceptable imo.
Its because these neck excersises are fucking stupid. Direct neck work isnt needed for a thick neck, and its not exactly the safest shit in the world either.
@@OrphanCrippler1 i hear what youre saying but you still see plenty of gym bros with the bulging biceps and pecs with a retardedly out of proportion neck. The look doesnt work
@@OrphanCrippler1 you can probably build a neck with heavy deadlifts so you're right. But without deadlifts you'll need curls
@@chrisnewtownnsw Thats because its mostly determined by genetics dude, like every other muscle on your body. Stop spouting nonsense.
@@chrisnewtownnsw i cant tell if you're trolling or being deadass serious. Curls are an isolation excersise for your biceps LOL
Amazing videos, keep it up dude. Fantastic explanation followed by some great academic references
How to look like you lift heavy weights without lifting heavy weights
Joe Kekker that’s what im thinking, just blow up your bench ohp barbell rows and deadlifts, boom easy yoke.
0:33 it’s pointing to the lateral head not the long head
You call this a yoke workout Jeff where the hell is the actual yoke!
A. 3x20 RPE 8-9 Plate neck curl superset w/
3x15 Neck Extensions
B. 3x8-10 Trap bar shrugs superset w/
3x15-20 Rope upright rows
C. 3x10-12 Close-moderate grip incline bench press
D. 3x10-12 Incline DB modified seal (“humble”) row
E. 3x10-12 Barbell floor skull crushers
F. 3 sets @ RPE 9 Butterfly machine lateral raises
My recommendation after 10 years of lifting try snatch grip shrug.. believe me your traps will be sore for 2 weeks after you do it for the first time.. donot do upright row.. it’s always not confortable for my shoulder even with trying more then 10 different form but all is complete sh*t
For someone who wants to workout and be healthy for the REST OF MY LIFE. Why tf would i risk doing upright rows when there's better exercises. Not worth it. High pulls and shrugs are incredible for me. Don't like the feel of upright rows
Some of ur techniques are awesome... Can't believe there a such way like that. Thanks
i feel like as a natural when you have a thick neck and big traps it kinda makes you look more narrow, even if you have some reasonably big delts
you are forgetting about your lats and waist also contributing to your width. Just make sure your neck and traps are proportional to the rest of your body.
@@thelazybone666 of course, but i'm speaking in context to the video
@@ethoslotus554 I know but even if you get a big neck and traps, they are never going to be as big as a bodybuilder on gear
So true about triceps. Short range of motion. Trained them wrong for years.
Steroids: The Look
good one bro your just getting to the point and explaining the exercise with proof and scientific reason
Instead of looking certain way (insecurity or sexual market value concern)
Why not focus on getting as strong as you can, without gimmicks and unending list of exercises for each body part.
Better to really be strong that to look strong.
Inspire yup .. I was cringing really hard at the "overpowering look" BS ...
Let's not talk about the exercises , like why would anyone waste time and energy doing bastardised versions of the main lifts ? A row is a row , you don't row in 5 different styles depending on what you are trying to "emphasise"
Because some campere to look good and for someone it helps with their insecurity to look strong.
@@authenticbaguette6673 Yes, better served by being strung as fuck in the big compounds, translatable to everything, also this is the one sensible real gold, fight frailty and sarcopenia and delay weakness and death. But that is just my opinion, and we know every dipshit has one :))
@@es6287 Didn't get your statement "campere"?
Look up the definition of bodybuilder vs powerlifter
Jeff turns bro science and bro terms into peer reviewed scientific literature and medical terminology. I love hearing him explain the definition of “Yolked” the way he does haha
Here come the Athlean X vs Jeff Nippard comments 🤦♂️
Havent seen one besides this one
The ultimate battle: Jeff vs Jeff
@@christiannicolas6381
Always bet on Jeff.
Jeff wins every time