Hey guys! I decided to put my new Upper/Lower Size and Strength Program on sale again for the weekend only: jeffnippard.com/programs/upperlower I just finished up Week 2 and it is my favourite program I've released yet so far. The program will be $29.99 until monday ($39.99 regular price). Hope everyone has a great weekend!
@niravpandya8318
5 жыл бұрын
Sir can you please make a video on " how to properly make by your own your workout plan "
@jameswilliam9176
5 жыл бұрын
Awesome vid, thanks Jeff. I'm looking to buy the program, but I'm just wondering if it might even be modified without huge loss to be a 4 day program? In your last video you mentioned another 'fundamentals' program for 4 days, but the exercises and slightly more advanced approach in this one seems really nice. It presumably wouldn't be optimal, but do you think you could still hit every muscle well enough running a modified version for 4 days?
@jeraisnaturalfitness9313
5 жыл бұрын
No triceps? Oops forgot the close grip bench press lol (edited)
@abdelrahmansallam4101
5 жыл бұрын
Where are them dips jeffy?!
@nolanjackson7
5 жыл бұрын
@@jameswilliam9176 Don't buy it. You can find it for free on Reddit. Just search fitness guides and then Jeff Nippard. There's a guy with the program in his drive, and you can download it to your drive.
@01FrozenFuze
4 жыл бұрын
2 x 4 Barbell Overhead Press 1:03 - 1:46 3 x 6 Wide Grip Pull-ups 2:09 2 x 10 Close Grip Bench Press 3:39 SUPERSET: 4:30 A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls 7:42 I am not trying to get tons of likes I need it to skip to some parts.
@LiteSkin-Dunder
3 жыл бұрын
Legend, Thanks Man
@01FrozenFuze
3 жыл бұрын
@@LiteSkin-Dunder Sure no Problem Man, I could not find any comments like this so I had to have something to skip to the points. Glad it could help others out! (^_^) Lets stay lean and healthy together!
@01FrozenFuze
3 жыл бұрын
@@inigoxd I have noticed it and it does get annoying when you cant click to those points.
@tenzinlekdup3770
3 жыл бұрын
Thank you
@taushi5390
3 жыл бұрын
Thanks bro! You're a good guy.
@potemkin505
5 жыл бұрын
"Holding up two separate machines at the gym is a bit selfish" - Jeff "The Gentleman" Nippard
@chuckbuttons0699
5 жыл бұрын
What is he, a Canadian or something? Lol.
@Megaforceification
5 жыл бұрын
Bro Jeff would be so disappointed with this kind of attitude
@LostLegend78
5 жыл бұрын
Chuck Buttons yea 😂
@RealGains
5 жыл бұрын
♦️ IMPORTANT NOTE ♦️ kzitem.info/news/bejne/lW6d3IBur6iZZo4 The food you eat before and after a workout are the most important meals to get results.
@triplekillerable
5 жыл бұрын
It's not when there is no one at gym tho
@BlondBomber106
5 жыл бұрын
The only problem with the neck exercise is the risk of becoming too agreeable.
@Hi_how_r_u_
5 жыл бұрын
Ahahahah
@woffe8094
5 жыл бұрын
😂😂😂
@vinuzo9548
5 жыл бұрын
Dont get the joke😡
@Hi_how_r_u_
5 жыл бұрын
@@vinuzo9548 look up the definition of being agreeable, notice that nodding with head often suggests agreeing, look at the exercise, laugh
Omg Ur the goat btw do u know if this workout is for muscle building only or strength as well
@LocalFloridaMan24
2 ай бұрын
Thank you bro. Was looking for exactly this. God bless
@Cookiekeks
Ай бұрын
@@rudranshpunjabi2970 both
@Serban944
11 күн бұрын
Day 5 and 6? :))
@doesntmatter397
5 жыл бұрын
2 x 4 Barbell Overhead Press (see video for unique progression details) 3 x 6 Wide Grip Pull-ups 2 x 10 Close Grip Bench Press SUPERSET: A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls + any weak point prioritization exercises (guide is in his workout plan)
@coachingpro3616
5 жыл бұрын
Best workout motivation music on kzitem.info/news/bejne/pX2Cnq2whWaQqWk
@fedelercari
5 жыл бұрын
You forgot the neck work(really importart)
@Carlos.Rivera
5 жыл бұрын
Tnx, saved time
@etnchn
5 жыл бұрын
Thank you!
@finleyashforth1158
5 жыл бұрын
That seems really low volume
@HenriCL
5 жыл бұрын
can't believe this content is for free
@teammmx
5 жыл бұрын
believe it big boy
@motovlog8746
5 жыл бұрын
You have the pdf?
@mahdialobaidy6887
5 жыл бұрын
Shut up
@jesussaves7615
3 жыл бұрын
🤫
@jonc804
5 жыл бұрын
I died when he pulled out that neck training apparatus 💀
@nathanieladonispondwa206
5 жыл бұрын
Jonathon Corbello 😂😂apparatus
@matzes3665
5 жыл бұрын
Hannibal Lecter immediately ordered one 😂
@j.l.5966
5 жыл бұрын
Getting one too. Thank goodness I can do it in the privacy of my home 😂
@Adrian9987
5 жыл бұрын
I legit thought he was trolling when he mad his neck training vid but he was being legit. It sounds so stupid lol, i personally see it as very risky because you can seriously injure urself if u dont take care.....
@ThePopTartKids
5 жыл бұрын
Adrian Szilagyi what’s risky is having a weak neck. These neck-trainers help to strengthen your neck muscles and prevent injury to this crucial area. As long as you treat it with care you should be fine. Many professional athletes use the same exercise.
@wasbii22
5 жыл бұрын
Yes an upper body so I can keep ignoring my chicken legs love you jeff
@theundo6891
5 жыл бұрын
Yes!
@theundo6891
5 жыл бұрын
Fuck those legs wear pants boom leg day has been done. As far as everyone else know hehe
@georgeheinze3897
5 жыл бұрын
wasbii22 q
@Vsevolod3788
5 жыл бұрын
@@theundo6891 who the fuck needs legs anyway? we have arms!
@jjwp-ql5rv
5 жыл бұрын
@@Vsevolod3788 I just call my legs "lower arms" that way, my bro training isn't compromised.
@espencarson4685
5 жыл бұрын
I would like to see a stretching video. :)
@dumbbellz6029
5 жыл бұрын
YEEEEES PLEASE
@kalel8885
5 жыл бұрын
i would like to see a jelquing video
@alexmeza3594
5 жыл бұрын
He adds them all in his programs you really should buy the legs push pull
@coachingpro3616
5 жыл бұрын
Best workout motivation music on kzitem.info/news/bejne/pX2Cnq2whWaQqWk
@anthonys.1152
5 жыл бұрын
He already did one about stretching between sets. Have a look on his channe
@LKeyYT
5 жыл бұрын
I like how he just bites his shirt as a pain coping mechanism
@hypekiller5924
5 жыл бұрын
I did the same as a kid whenever I would see my dad beat my mother to a bloody pulp.
@buckeyeburl0162
5 жыл бұрын
@@hypekiller5924 what?
@huebothedog665
5 жыл бұрын
@@hypekiller5924 uh
@Renzii
5 жыл бұрын
Hype Killer You’re weird kid.
@jjwp-ql5rv
5 жыл бұрын
@@hypekiller5924 How unusual.
@paulconnors9255
5 жыл бұрын
Stop asking us if we want to see your dynamic stretching and show us already Jeffrey!
@stfuarianne
5 жыл бұрын
Seriously Jefferson. Stop beating around the bush.
@cs3518
5 жыл бұрын
anyday now Geoffrey
@ShadowIYI
4 жыл бұрын
@@cs3518 still waiting Geoff
@joshcarey2916
5 жыл бұрын
I'm so glad he hit that topic at 1:07 because I always feel like I can bust out an hard 8 reps on my first set of overhead press, and then after rest my second set I almost always hit failure on the 4th-5th rep using the same weight!
@protegegaming7246
5 жыл бұрын
Took 3 days off the gym and most deff gonna try this full upper! Thanks Jeff!
@zach3541
4 жыл бұрын
Protege Gaming how is it ?
@mangoduxell2368
2 жыл бұрын
Same bro
@fynnheinrich6841
5 жыл бұрын
I would love to see a video about stretching, foam rolling and warm up routine because i think it really gets overlooked
@ragingrooster9455
5 жыл бұрын
Hey Jeff. Just a small video idea, but I would really like to see a scientific video on pre workout. i.e. how long it takes to kick in and the effect of caffiene and stimulants
@Devontaye
5 жыл бұрын
Yessss, do this Jeff :D
@claystar6600
5 жыл бұрын
Yah I’ve heard that caffeine isn’t great due to the fact it’s a vasoconstrictor
@diddowning2012
5 жыл бұрын
He explained all of this in his top 5 suppliments video in the preworkout part, might be 2 years old but it's 100% still relavent kzitem.info/news/bejne/qohr0ItvooB_nKw Anything that isn't mentioned in there he covers in his "are a energy drinks bad for you" video kzitem.info/news/bejne/wJ9m1J6noGNnZZY
@berkazu
5 жыл бұрын
@@claystar6600 The vasoconstriction is mainly in the cerebral cortex (a part of your brain). Even though there is less cerebral bloodflow, this does not translate into less oxygen going into your brain, so don't worry about that. Caffeine might even alleviate a headache through this cerebral bloodflow reduction. As for your muscles caffeine is a vasodilator if anything. Source: examine.com and a background in neuropsychology
@Vanguard211
Жыл бұрын
@@claystar6600 caffeine is actually a vasodilator which is why you feel jittery after using it
@its_james_fitness
5 жыл бұрын
A mobility/flexibility/stability routine which can be done in 10 minutes or less would be a blessing. Other Jeff from Athlean X claims that mobility = longevity
@EnCoReHu
5 жыл бұрын
I like to do yoga for flexibility/stability. There are definitely exercises you can do in the gym, but I found yoga to be efficient and it helps with focusing on your breathing as well. And there's a bunch of youtube channel that give yoga lessons for free.
@patbl61
4 жыл бұрын
Matthieu Lacourse Try DDPYOGA. You won’t regret it!
@federicaverdoni7734
5 жыл бұрын
I hope you'll read this comment because I really want to thank you for what you're doing! your channel is probably the best at the moment, together with athlean x, to treat fitness topics accurately!!! the resources I take from you are truly endless; while I'm watching one of your videos I have to pause at least 10 times in order to take note of the most important points I want to search and deepen and, very often, it happens that a few weeks later you share something just about that topic! honestly, THANK YOU for sharing your works of hours and hours of study, applications, and research behind the 10-minute video! I really hope that your popularity will increase more and more and that your videos will inspire generations of "non-bro" gym people :) ps. thanks also for remembering to leave selfishness at home before going to training because occupying two machines in a superset when the gym is full is selfish!
@Hosenanzugtasche
5 жыл бұрын
Consider lowering the weight on pull-ups, that's subtle.
@AverageLifter07
5 жыл бұрын
Consider lowering your height for all around gains.
@pumperofiron8664
5 жыл бұрын
Catbus Driver I think he was doing weighted pull-ups
@nemanjamilovancevic7311
5 жыл бұрын
@@AverageLifter07 except for pussycat gains : (
@janiahtheophile1754
3 жыл бұрын
@@AverageLifter07 umm.... weight training doesn't stunt your growth.
@t.a.1681
5 жыл бұрын
Jeff : if you can’t do it maybe consider lowering the weight Gym bros: y’all hear something ????
@dgrdst5810
4 жыл бұрын
Quite an original and respectable comment Ted. I, Da Greatest; therefore hand you my like!
@Hi_how_r_u_
5 жыл бұрын
I just did this workout 1 time and already quadrupled my gains
@gcg8187
5 жыл бұрын
LOL
@wealthforthecommoners3146
5 жыл бұрын
That's a wonderful profile picture
@imsentinelprime9279
3 жыл бұрын
@@wealthforthecommoners3146 looks like a minecraft character tho
@YousufS16
3 жыл бұрын
2 x 4 Barbell Overhead Press 1:03 - 1:46 3 x 6 Wide Grip Pull-ups 2:09 2 x 10 Close Grip Bench Press 3:39 SUPERSET: 4:30 A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls 7:42
@YousufS16
2 жыл бұрын
Lol more than a year later and I still haven’t started…
@YousufS16
2 жыл бұрын
1.5 months later and I’ve lost 5kg and am going to the gym :)
@YousufS16
Жыл бұрын
8 months later and I’ve lost a further 5kg and will start a body recomposition
@YousufS16
6 ай бұрын
1.5 years later and I bulked up to 75kg and am losing weight in ramadan
@funvidsincorporated
5 жыл бұрын
Science Applied CARDIO! (fat burning). Best machines, time of the day, intervals, perhaps what to eat before, etc.
@justind5742
5 жыл бұрын
Spiffy Lex keep your heart rate between 135 and 145 for 30-60min. Use whatever you like best. Time of day is almost irrelevant. I like to do my main workout in the AM and Cardio in the PM. Some people like the inverse better. Try what works best for you, above all else. #broscience
@ImWalnuts
5 жыл бұрын
Justin D yeah I agree with this I played pick up basketball and I wasn’t any good but I hustled and jumped and it really worked for me
@misters9744
5 жыл бұрын
@@justind5742 actually when you do cardio it shuts down mTORC1 and stops MPS (Muscle Protein Synthesis). However, research studies have shown that resistance exercise performed AFTER cardio can restart the mTORC machinery. So ideally you would want to do cardio BEFORE lifting. However, in order to maximise performance, I would advise separating them by at least 8 hours to allow for maximal glycogen replenishment. Yeah I took advanced molecular exercise biology courses.
@hardsonzz352
5 жыл бұрын
@@misters9744 damn
@MarcyRadio
5 жыл бұрын
@@justind5742 science has shown in the mornings are better. js
@bettykasper2315
4 жыл бұрын
Thank you, Jeff for Breaking down all of the scientific information and applying it to lifting properly. I appreciate all your hardwork & information you generously give to the KZitem community.
@rietzhu
Жыл бұрын
This woman trying to get a date. 😆
@gabriel2791
5 жыл бұрын
Not sure if you already have a video on It , but you should cover your stretches! Love your content man. Keep the good work and wish you many gains this season Jeff!!
@stricknickland2282
5 жыл бұрын
How have I not heard of this man? So informative and not full of himself like a lot of these body building KZitemrs. He's also not tall and naturally muscular im sure. So he put in the work and knows his stuff. Love it
@Crymble
5 жыл бұрын
So cute how he says it's unfair to use many machines at the same time. Best channel.
@dead-x1491
10 ай бұрын
(w1:2 x 4, w2:3x4, w3:4x4, w4:2x4+increase weight and repeat) Barbell Overhead Press 1:03 - 1:46 3 x 6 Wide Grip Pull-ups 2:09 2 x 10 Close Grip Bench Press 3:39 SUPERSET: 4:30 A) 3 x 12 Wide Grip Cable Row B) 3 x 15 Incline Dumbbell Lat Raise (Cable is fine) SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers B) 2 x 20 Face Pulls 3 x 12 Supinated Dumbbell Curls 7:42
@waynehalliburton5030
2 жыл бұрын
Hi Jeff. Hope you are well and feeling blessed. I did your workout today for the first time and I feel TREMENDOUS!! Thank you
@Gamer-mf9ql
Жыл бұрын
Triceps ?
@KeannuReevezzz03
5 жыл бұрын
here's what I do for upper body day, 3 sets deadlift 12-8-6 reps/inc lbs 3 sets dec barbell press 12-8-6fail/inc lbs 3 sets barbell row 12-8-6fail/inc lbs 3 sets incline bench 12-8-6fail/inc lbs 3 sets overhand grip pull up 12-10-10fail 3 sets weighted forward leaning dip to fail 3 sets barbell shrugs to failure 3 sets close grip straight arm pull down but stop right in front of the chest 3 sets barbell curl/tricep pushaway sprset cable lateral raise finish off with face pulls and one handed rocking cable pushdowns for that last pump on the triceps, use light weight to emphasize full range of motion
@bigdaddyyumyumthechocolate8481
5 жыл бұрын
This is nice keep getting those gains
@FazBlud1
5 жыл бұрын
Jeff Nippard and AthleanX. The only 2 informative and credible fitness youtubers you’ll ever need
@errolflynn610
5 жыл бұрын
Big Jan I like Scott Herman too when I want some high energy workout explanations
@Momo-zi7sp
5 жыл бұрын
Jeremy
@imammaulana427
5 жыл бұрын
Jeremy either
@ScotsmanJ
4 жыл бұрын
Dom Mazzetti
@shreyasv_
5 жыл бұрын
Thanks for throwing this video out there. I consider myself to be someone who likes facts and research, and I appreciate the way that you demonstrated the movements very specifically and spoke clearly about WHY we do it a certain way, while providing research on the topic. You've earned another subscriber, keep up the good work.
@DjDiceTRG
5 жыл бұрын
Great video Jeff! I was wondering if I could get your opinion on Jim Wendler’s “5/3/1 Boring but Big” program. Thanks mate.
@mansurarbab1953
3 жыл бұрын
1. Can beginner try this? 2. If I train 6x, what do I do on day 5 and 6? Repeat day 1,2?
@noonevincecarterfan
5 жыл бұрын
Wonderful exercise selection, execution and back ground information. Loved the forehead supported version of the lateral raise, a quite rare version or an exercise that is important the lateral head and it's great for advanced lifters to change angles on exercises like that to continue to get results. Pullups will probably always be the number one lat builder for me personally, but like you pointed out, getting more thickness tend to be more of a struggle. Therefore I also love the wide grip seated row, where the scapulae get the chance to really abduct and adduct, which is great for both traps and rhomboids.
@PPEcon
5 жыл бұрын
Just discovered your podcast on Spotify the other day! Very excited to re-listen to your content between tasks
@treybuffington4388
2 жыл бұрын
What’s it called
@PPEcon
2 жыл бұрын
@@treybuffington4388 “The Jeff Nippard Podcast” haha
@treybuffington4388
2 жыл бұрын
@@PPEcon thanks 😂
@Anangrygoose
4 жыл бұрын
"If you find yourself cheating on the pull up consider lowering the weight" Looks in the gym mirror with a butter knife, time for a drop set
@NeekRusher
3 жыл бұрын
😂😂😂😂
@naeemranderee6127
5 жыл бұрын
Please could you do the dynamic stretching/warm up routine?
@thomasmckeone5413
5 жыл бұрын
This is great, especially during exam season the full upper body workout can be so efficient!
@abdadkhbqefkehfkf
5 жыл бұрын
Perfect progression Scheme. Perfect Pull to push Ratio. 100%. Perfect Exercise Selection. Perfect Exercise Order. Perfect Explanation. You are the Man, Jeff.
@ashoormicheal2987
5 жыл бұрын
The Biceps cue is so helpful! My clients and myself included have found it very useful! Thanks Jeff, and keep up the great content!
@kevinmendez2660
2 жыл бұрын
Barberll OHP 2x4 Pull Ups 3x6 Close grip Bench press 2x10 *Superset* 1) Wide row 3x12 2) Incline dumbbell lateral raise 3x15 *Superset* 1) cable cross over 2x10 2) face pull 2x20 Supinated db curl 3x12
@luccas7486
4 жыл бұрын
** Jeff the type of kid to use the neck trainer every time he nods in school so he priorities his neck training **
@NikolajPK
5 жыл бұрын
one big question i keep asking myself: when doing upper/lower split with 4 workouts per week, will you see more progress doing the same upper body workout for the whole training block or will you take two different upper body days? so monday upper body workout 1 and thursday upper body workout 2? i feel like i'd miss out on something if i only used the same upper body workout with 7 exercises for a whole month. but on the other hand if i used two different upper body workouts, its harder to make progress when doing a specific exercise only once a week...
@bradleyjs7852
Жыл бұрын
@@jeredb2515 Just experiment, everyone's body reacts differently. I am going to try doing push exercises for the first upper lower days and pull exercises for the second upper lower days.
I am curious to know but to me the number of sets seems so low ? Assuming you do a 4 day upper-lower routine. This would include only (weekly) 10-14 sets for shoulders, 12 sets for the back, 10-12 for chest, and 6 for biceps. From what I learned, one should aim for 10-20 weekly sets but this really seems on the lower end of that range? When I train chest for example, I would do 4-5 sets on bench pressing and 3-4 sets for an additional exercice. This adds up to 14-18 weekly sets. Anyone that can provide me some insight on this? Thank you!
@112rsmaniac
5 жыл бұрын
Jeff I recently bought your Arm Hypertrophy program while running your Upper/Lower split in the Fundamentals program. I'm Just having a hard time incorporating it into the routine. Any advice?
@sunnahfitness
5 жыл бұрын
Hi Jeff, When is the next upper body workout being uploaded pls?!?! Loving this series so far. Will be looking to purchase the programme after Ramadhan
@edricseno
5 жыл бұрын
Is there any more videos about upper day 3 and 5, and lower day 4 and 6? Because Im planning to try out this program for myself
@Laarkyz
2 жыл бұрын
2:55 Bro i cant even do a single one
@AzNpRoDiGy092811
5 жыл бұрын
jeff... you're an amazing human being for putting out all this on youtube. such a helpful reference for providing information for things that i can't put into words for others. thank you for everything
@Abdullah_Chill
5 жыл бұрын
3:00 Pull up form is solid. None of that butterfly swinging stuff.
@ClarkPotter
5 жыл бұрын
3:51 For beginners (
@maaztalks5924
Жыл бұрын
Nice workout. I tried it and felt great. Only one thing is missing, tricep focus.
@abhishekx4185
5 жыл бұрын
Ok , now I would like to hear Bro Jeff's opinion about this video..
@MrVishalPrasad
4 жыл бұрын
I appreciate that you didn’t take up both machines. Most fitness videos are like pec deck, bench press, cable row-superset. It’s hard to snag one of those, as is.
@rustyblade9366
5 жыл бұрын
Been following your upper/lower split for 3 weeks now and I love it. Thank you so much for this!
@reckedfn9524
5 жыл бұрын
LiveLoveLift92 did u see your self getting stronger in this ?
@Confusedalien1133
4 жыл бұрын
@@reckedfn9524 did you
@okthen657
Жыл бұрын
@@Confusedalien1133 did you
@dead-x1491
10 ай бұрын
@@okthen657 did you
@Nihilnovus
5 жыл бұрын
I’ve been doing a upper and lower split for a couple months now and sometimes I like doing super sets with my horizontal presses and horizontal pulls and do the same with my verticals for time
@krishthakkar2610
5 жыл бұрын
Who knew even Jeff had Muscle Imbalances
@abdharr3761
5 жыл бұрын
Hi Jeff, have you done a video on training in Ramadan? We have one day to go before we start 30/31 daily fasting for 19 hrs
@Colombian_Beast
5 жыл бұрын
Great video and incredible workout!
@etcteam6251
5 жыл бұрын
Agreed 👍
@lordw6573
5 жыл бұрын
Well Said
@elviss1837
5 жыл бұрын
Yessiirr
@lowpricescanada6885
5 жыл бұрын
I agrees
@naanafghan3208
5 жыл бұрын
Great Video
@dlbard1
2 жыл бұрын
I heard another trainer here on YT state that stretching is counterproductive..... I think you are correct from my own personal experience. Had a good bit of shoulder pain during benching and stretching has defiantly helped with relieving that.
@MrLadyGenevieve
5 жыл бұрын
How long should this workout take? I workout at lunch and only have an hour, so about 40 to 45 mins of actual workout time. Looking for a full upper body workout I can fit in!
@mattvalentin7330
3 жыл бұрын
Should be good i just finished it and it only took abt 40-50 mins
@RisageYT
Жыл бұрын
Using this to start off my new gym path
@icantthinkofagoodname-bg8ky
Жыл бұрын
how have you been getting on with it? is it good even for it being free? have you seen any progress? i’m getting started and i’m trying to find the best workout split
@victorbrrum5846
4 жыл бұрын
What is your experience with this split compared to a push pull legs split? I work about 3-4 days a week with all-day shifts and therefore i am not able to workout the required 6 days with a push pull legs split. I can see that this split can also be done with workouts 4 times a week which would suit me better. However i can't help myself from questioning whether or not there is enough total volume for each muscle group with this split. I would appreciate if someone could comment there thoughts in this. Thank you!
@venom-io1zy
8 ай бұрын
train with intensity bro and you'll make progress. people get results even with just 3 days of exercise a week
@tyrvinodinson9790
5 жыл бұрын
Best way to overload on the ohp is to change to push press once strict is done, get 3-7 more pushes depending on weight
@SamSam-kh5mz
4 жыл бұрын
You had me right up until "neck curl" 😂👍
@tylerharrison2074
3 жыл бұрын
Would this be good as a fat burning workout as well?
@BelegaerTheGreat
2 жыл бұрын
*Remember that this is "day 2" of Upper Body, which is kinda weid.* Having said that, here's how I would switch the exercises to match my equipment: 1:03 2 x 4 Barbell Overhead Press -> Overhead Shoulder Dumbbell Press / Military Press 2:09 3 x 6 Wide Grip Pull-ups 3:39 2 x 10 Close Grip Bench Press -> Dumbbell Bench Press (But if I go too close with the hands, it'll turn to a triceps exercise!) SUPERSET: 4:30 A) 3 x 12 Wide Grip Cable Row -> Bent-over Dumbbell Rows B) 3 x 15 Incline Dumbbell Lat Raise SUPERSET: 6:48 A) 2 x 10 (low) + 10 (mid) Cable Crossovers -> Incline(low) + Regular(mid) Bench Flies? B) 2 x 20 Face Pulls -> What the honest fuck? 7:42 3 x 12 Supinated Dumbbell Curls
@leonwillett4645
5 жыл бұрын
JEFF!!! As a 40-year old getting into lifting, I have a question. what 5 minute morning stretching routing do you recommend for the mobility-challenged? :)
@dockdowdell
5 жыл бұрын
"Generalizable" will be used in my vocabulary along with logicize
@bruce4751
5 жыл бұрын
Please do the warm-up video, Jeff. I’ve been doing more dynamic stretching and foam rolling after my warmup on the treadmill and would love for you to go into detail about your routine.
@jackpierce227
5 жыл бұрын
Excuse me Jeff but where on earth was the clap to finish?! I feel incomplete
@jackpierce227
5 жыл бұрын
Kevin Palomares not the same, it should end on the clap.
@CR250RidR
5 жыл бұрын
YES to the upper body warm up dynamic stretch routine video PLEASE
@DoctorSK69
5 жыл бұрын
i am so accustomed to conventional training split that i am kinda afraid to try this plan
@sorinruga3434
5 жыл бұрын
I'm absolutely ashamed by how much incredible free content this channel provides
@BoltJamison
5 жыл бұрын
The volume looks insane in this program. 6 days a week and roughly 18 sets per workout? How do u recover as a natty?
@kristopherrodriguez8490
4 жыл бұрын
Great video. Excellent job showing why your making specific recommendations rather than “just because “. Thank you.
@batuayde2074
5 жыл бұрын
So can this be used for beghiners
@teammmx
5 жыл бұрын
Yea, just lower the weight if you need to
@nononono-lm8id
5 жыл бұрын
new to this channel but man this guy is good. So calm yet informative. He just gets to the damn point. New sub!
@kallekallessons
4 жыл бұрын
There's no way in hell I'm doing that neck apparatus in the gym.
@MJB_18
5 жыл бұрын
Yo Jeff whats the best suited program for me from your range - I can work out 4 times (60-90mins) a week consistently and looking to shred down. Been lifting for 5 years. Cheers
@triplekillerable
5 жыл бұрын
No way I'm buying this, There's a guy called Jeff Nippard, he already tells everything.
@SkaterBrx
5 жыл бұрын
It's his program 🙃, so you could support him! 😂 Btw you really should consider buying one of his programs, they're really great
@triplekillerable
5 жыл бұрын
@@SkaterBrx No, programs only great if you can afford to apply. Or you do it.
@SkaterBrx
5 жыл бұрын
@@triplekillerable oh, sorry. That's not how i meant to say it hahah. Just that his programs are worth buying but his videos are obviously a great source of knowledge as well
@garethzbarker
15 күн бұрын
I'm from the future. That crazy neck shit worked for Jeff. He has a Superman neck now.
@lilfresharab
5 жыл бұрын
Holy shit I was literally researching and building my upper body workout for today which is literally a few hours away and you post this Thanks Jeff 👊🏽
@vlone809
5 жыл бұрын
Is this routine good for skinny guys,pls some advices God bless y'all!
@qwertyyuiop9722
5 жыл бұрын
why 2-3 sets not 5 sets?
@JeffNippard
5 жыл бұрын
w4ytrel because the weekly volume would be insanely high at a 3X bodypart frequency
@qwertyyuiop9722
5 жыл бұрын
@@JeffNippard ah, i didn't notice that its 3x times a week, what if you train upper body 2 times a week, should you increase sets to 5 sets?
@umutissimo9559
5 жыл бұрын
In nearly every Upper/Lower Programm they change the exercises like Upper A/Upper B and Lower A/Lower B. Should i train the whole week with the same Upper Body exercises or do you change inbetween?
@Bubelmanen
3 жыл бұрын
Can you do a "LU, R, LU, R, LU, R, R" instead if you only want and can train 3 times a week?
@dovalist6637
3 жыл бұрын
I would rather do U R L R U R R(Next week do 3 L and 2 U and alternate every week) because ypu will get fatigued if you do too long gym sessions and will underperform and risk injury
@bayamonpr8383
5 жыл бұрын
You know your short when you need to step on a bench to reach the pullup bar.Great video as always.
@rhitamdutta1996
5 жыл бұрын
Is this it? Your program for free, Jeff?
@JeffNippard
5 жыл бұрын
doing my best to give people a taste of what the workouts are like. And to give people who can't afford (or don't want to buy) the program something to run. It's solid marketing for my program regardless and I love making these videos :)
@jawz0121
5 жыл бұрын
@@JeffNippard appreciate it Jeff, knowledge is power..and once applied ..invaluable, so I thankyou for the tips and information you give to help us better ourselves
@botten4187
5 жыл бұрын
It's not like you can just download them from anonfile for free anyway right? xD
@rhitamdutta1996
5 жыл бұрын
@@JeffNippard Damn, appreciate it man! Glad to have humble people like you putting out valuable content for free for us college students.
@isavalla1935
5 жыл бұрын
Hey Jeff or anyone lurking in the comments, what would be a better progression model, adding a rep per week or adding a set per week. I assume adding a set is better for higher RPE movements , while adding reps is easier for low RPE movements. Any input would be appreciated
@jacobhinshaw5106
5 жыл бұрын
both just progression tools
@imforlove9601
5 жыл бұрын
Personally I like adding reps to isolation movements and adding sets to my main compound movements. But I also try to add weight to most stuff each week if possible. I technically have several different progression schemes combined at once
@MiketheMadness
5 жыл бұрын
Isa Valla depends on how many reps you’re already doing and what RPE your working at. Adding a set might be a massive leap for most, so just add weight to maintain or increase RPE. Or do a touch of research on programming
@georgiarnaudov5748
5 жыл бұрын
Hey, Jeff, greetings from Bulgaria! As you explain after 3:50 that a closer grip targets the upper chest more, what is your opinion on combining closer grip with incline bench? Thank you!
@lukebell1231
5 жыл бұрын
Georgi Arnaudov stick to flat for close grip
@weissbrot-rg9hd
7 ай бұрын
I didnt expect it, this actually doesnt look bad. He did a great job programming this.
@Firmly_grasp_it
5 жыл бұрын
If you aren’t running Jeff’s upper/lower program.. you are missing out
@LifvingConnoisseur
5 жыл бұрын
What do u mean
@kevinhsu3102
5 жыл бұрын
Lmfao. This program isn't different from the other free upper, lower programs out there.
@DavidAlsh
5 жыл бұрын
Question. Would a useful benchmark of volume be a simple "total work done" equation. Reps x Sets x Weight? For example if I did 4 sets of 6 reps at 80kg I'd have a "score" of 1920 Next week I do 4 x 6 x 82.5kg, meaning I have a score of 1950 Given deloading and routines like your overhead press, I'd expect to see a fluctuating graph, but overall an upward trendline
@hognigk96
5 жыл бұрын
8:32 Jeff the bottom
@dannyboycinco
5 жыл бұрын
Just bought your program my man. You deserve it. There is so much thought and work put into this.
@akhils7718
5 жыл бұрын
That bicep curl tip is from Jeff Cavalier 😋
@thats_mr_b_
5 жыл бұрын
It’s pretty common knowledge for anyone in the field that studies it
@jamesc4995
5 жыл бұрын
When people ask me shit at the gym... l tell them to just go watch this dude...
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