The Best Posterior Chain Focused Leg Day (Glutes, Hamstrings, Lower Back)

Рет қаралды 773,191

Күн бұрын

Get my new Upper Lower Size and Strength Program here:
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Watch the first full lower body workout:
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SOURCES ▹
Scientific References:
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/3...
MUSIC
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‣ Ryan Little - Lucy's Song
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Filmed by Rashaun R and edited by us both using Final Cut Pro X and Sony A7R3
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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).
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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.

Пікірлер: 442

@Sam-pg8cs 5 жыл бұрын

Anyone else hate that pain after hitting legs super hard, but at the same time *love it?*

@dami1219 5 жыл бұрын

Yh fam

@nycliam8935 5 жыл бұрын

yup

@fittluderkuk 5 жыл бұрын

Honestly i don't hate it at all, i just full on love it :D

@monstermuttz 5 жыл бұрын

I just hate sitting on the damn toilet after leg day xD

@isavalla1935 5 жыл бұрын

Quad doms is great but glute and ham doms sucks

@citrus7777 5 жыл бұрын

two of Jeff's upper body days are just neck training

@seyned89 5 жыл бұрын

citrus7777 never skip neck day 😤

@lollo_pap 3 жыл бұрын

1 Deadlift Week 1: 2 sets - 5 reps Week 2: 3 sets - 5 reps Week 2: 3 sets - 5 reps Week 4: 2 sets - 5 reps + weight 2 Wide stance box squat Week 1: 3 sets - 8 reps Week 2: 3 sets - 9 reps Week 3: 3 sets - 10 reps Week 4: 3 sets - 8 reps + weight 3 Constant tention bb hip thrust 3 sets - 12 reps (not all the way down) 4 *Superset (30 sec rest)* A1: Leg extention: 3 sets - 20 reps A2: Leg curl: 3 sets 20 reps 5 Seated calf raises 4 sets - 8 reps (pause at the bottom) + 8 reps (mid range pulses) 6 Ab wheel rollout 3 sets - 8 reps

@_J2C 2 жыл бұрын

Thank you for writing this out 🔥💪🏼

@forrestnoey Жыл бұрын

Thank you man!

@mattm3023 5 жыл бұрын

Your shirt budget must be expensive from eating them every leg day

@AeroGold1 5 жыл бұрын

Jeff's shirt collars are loaded up with BCAAs, biting them during sets releases it into his body

@slackerm1 5 жыл бұрын

Rise: Hey uhhhh Jeff, hey, yeah man......this is Rise, we've gotta let your sponsorship go. Look, we do not mind providing you with shirts to wear in your videos for promotional material, but you're consuming them at a rather rapid rate and.......ARE YOU EATING ANOTHER ONE DURING THIS CALL?

@retroteen 5 жыл бұрын

Gotta reach that daily macros one way or the other

@sebbyh9764 5 жыл бұрын

It's called a superdooper set when you train multiple muscle groups at the same time. In this case Jeff is showing us the perfect form for a glute thrust/jaw clench superdooper set

@jackross876 5 жыл бұрын

Hahaha OMG! That was hilarious.

@iamryanlittle 5 жыл бұрын

Always an honor to hear my music in the background of your videos, dude. Thanks, man.

@Leo-ng6bo 5 жыл бұрын

Subbed.

@josiebrown1085 2 жыл бұрын

I just watched this after someone at the gym told me I was doing hip thrusts wrong (I always feel it much more with constant tension/only in the top half on the motion, so I was going slow and not letting my butt touch the ground) Thank you for reassuring me that im doing it right!

@Spikey16ify 5 жыл бұрын

Love you so much and appreciate all your work, thanks for your constant efforts , weekly free programs, advice & support.

@raduantoniu 5 жыл бұрын

Your thumbnails are next level Jeff 👏

@robertjuru 5 жыл бұрын

salut radu, vad ca mai traiesti :)) mai ai de gand sa postezi pe canal?

@raduantoniu 5 жыл бұрын

Da, am sa mai postez

@tanatswamusasiwa1479 3 жыл бұрын

Seriously

@seyned89 3 жыл бұрын

They sure are

@benjaminadams9607 5 жыл бұрын

I've been needing to focus more on posterior chain work my next strength cycle so this is really helpful, my dude. Thanks, Jeff! 💪🙏

@alecjm9630 5 жыл бұрын

Kinobody: I call Jeff to be natty verified Jeff: carbon isotope ratio test science explained.

@tidragos 4 жыл бұрын

u laughing but this Jeff guy is pretty smart!

@cicichambers3887 3 жыл бұрын

This is my first time watching your videos and I find them to be very well produced and researched and not full of extra words which can be distracting to the point

@Sleepyless 5 жыл бұрын

@TheLazyPinecone 5 жыл бұрын

Thank you so much

@amielterence 5 жыл бұрын

Real MVP

@chriswalker5650 4 жыл бұрын

You're a hero, good sir.

@dimitriostsiamouras8251 5 жыл бұрын

I am hitting legs in 12 hours . Definitely going to try this one ! Thanks Jeff

@b1uezer 5 жыл бұрын

So, is your shirt choice for the day based on flavor or texture?

@wasbii22 5 жыл бұрын

Finally something I can use to get my cheeks clapped. Uhhh I mean something for my lower back thanks jeff

@AaronNeedGodNet 5 жыл бұрын

What’s goin on, brother?

@overlord6815 5 жыл бұрын

🤨

@IceColdProfessional 5 жыл бұрын

@SpaceForceGames The tipped Cobra bro.

@user-jw1mq7zu8e 5 жыл бұрын

Nohomo

@lemmegetuhh362 5 жыл бұрын

No homo bro

@tanzeel6581 5 жыл бұрын

Got this program and have been using it during Ramadan, so huge caloric deficit but feeling a lot better at the compound lifts

@chaudhuryyounis4348 5 жыл бұрын

Tanzeel if you're on a huge caloric deficit you'll end up losing more muscle mass. Also when and how do you workout in Ramadan.All I do is eat and sleep lol.

@tanzeel6581 5 жыл бұрын

Taha ammar it’s not that huge, but bigger than I’d normally have it of the early stages of a cut, I go after Teraweeh prayers at night and if possible I go between Asar and Maghreb if I’m feeling up for it - usually not lol

@mr.authentic2505 Жыл бұрын

The amount of information Jeff gave us is absolutely astounding.

@ryanward1438 2 жыл бұрын

Cheers Jeff, now I can bearly walk home after sets 4&5.

@ninaakopyan2623 5 жыл бұрын

Can't wait to try this workout! Thank you for the high-quality content!

@Jokerfromavideogame 5 жыл бұрын

What the actual hell man. I was literally looking for a full posterior workout !

@MikeGPhilippines 5 жыл бұрын

Another well done, clean and very INFORMATIVE video Jeff! Thank you for this! Upper Lower split for the win!

@Cristian_D63 5 жыл бұрын

Heck yes I've recently started focusing on my Posterior Chain and seeing this made me so happy

@SamSlack 5 жыл бұрын

As usual, fantastic video Jeff.

@TheMolina297 5 жыл бұрын

This program is fire. Beginning week 3 tomorrow.

@anonymous4385 4 жыл бұрын

Keep up the good work Jeff!!

@BartRovers_ 5 жыл бұрын

The quality of these videos is getting insane 😳

@MaryannAuger 5 жыл бұрын

Great video, editing and information!!

@tastetheworld4938 4 жыл бұрын

awesome video man, love that you add the real studies awesome

@Beyond-Studio 5 жыл бұрын

Yo I really needed this I’m still in recovery from my ACL surgery and I need strength in my calves and hamstrings. Thanks

@thats_mr_b_ 5 жыл бұрын

Good stuff as always, thank you

@igorivanovic4784 3 жыл бұрын

DL or sumo DL 2x5 Box squat 3x8 Hip thurst 3x12 Superset: Leg extension+Leg curls 3x20 Superset: Seated calf raise+ab wheel rollout 4x8

@osamahorani2747 5 жыл бұрын

Will be starting your upper lower next monthhhhhh can’t wait hehe

@sanishman 5 жыл бұрын

Please also make a video on best posterior chain exercises for upper body. Thank You!

@RabbitFoodFitness 5 жыл бұрын

Nice video! Thank you for this

@luxelifefitness2023 5 жыл бұрын

Awesome video! Thanks. Regards, Toby

@cyraxthecyborg1440 5 жыл бұрын

Have not started video. Already liked.

@mademoisellecm1 5 жыл бұрын

Excellent workout 💪

@scorpleeon 5 жыл бұрын

Can’t wait to try when I’m done running the LPP program I’m making noice gainz. Cept I effed up my wrist the other day.

@thorinmalaka4589 5 жыл бұрын

When’s the Deadlift specialization program coming?

@matsholstaandahl4615 5 жыл бұрын

This was great! Even on your high standard

@RobertNowland 5 жыл бұрын

Interesting what you were saying about the barbell hip thrusts, I've also noticed I feel a better burn in the glutes rather than the lower back if I cut the rep a tad short at the bottom

@sayantanimisra3130 5 жыл бұрын

Thanks jeff

@waldseiteuk8108 3 жыл бұрын

Greetings from the UK! Realise I'm a little late to the party here - but stumbled across this channel today and think the content is great! Too often, whilst nothing necessarily wrong with it, channels across the internet/YT justify exercise/set/rep choice through anecdotal experience/evidence. Having a degree in Sport Science myself, I do enjoy content which utilises peer-reviewed evidence for exercise selection. This is/was (now 2021)and is refreshing to see. It provides a new perspective and will give challenge to those 'tried and tested' sessions which are repackaged and regurgated online. P.S Great taste in squat shoes. Thought they looked familiar!

@rhitamdutta1996 5 жыл бұрын

Leg the gains begin!

@FeralPyg 5 жыл бұрын

Hey Jeff. Do you do have a programme for over 50s body builders or some science of training older folk?

@Matthijs2709 5 жыл бұрын

Heey Jeff can you do a video on kneesleeves? Huge fan of your videos!

@yusuffusuy4971 5 жыл бұрын

The greatest posterior chain video so far

@rscully5 5 жыл бұрын

Excellent videos.

@puddingball 5 жыл бұрын

I personally perform ab wheel rollouts just a bit differently than Jeff. I always stop rolling up before my butt passes my knees, so that I don't lose tension in my abs. Because the abs can take quite a beating volume-wise I think giving them the constant tension approach would benefit ab development. This exhausts the abs without giving them much time to recover, making the training more effective.

@yungnietzsche2302 2 жыл бұрын

Great video as always, but does anyone know why Jeff always bites his shirt when training? I’ve never seen anyone else do this, does it increase activation of the jaw muscle fibres and help decrease anterior rotation? A 2003 paper by Jeff Nippard Et Al suggests that biting a pillow may assist in rectal loading, 54 participants found that while taking heavy loads into the sphincter, biting down on a pillow increased their endurance and 1rm max by at least 25%, letting them train more effectively even towards failure at the end of a heavy session.

@pascalweber5071 2 жыл бұрын

Thanks! I play a lot of basketball and I always get hurt because my legs muscle are not even. My front part is way stronger than my lower part

@themasstermwahahahah 2 жыл бұрын

Jeff Nippard Upper-Lower Workout Split Day 1: Leg 1____________________________________________________________ 1.) Back Squat Week 1: 3x4 Week 2: 3x5 Week 3: 3x6 Week 4: 3x4 + Weight 2.) Eccentric Accenuated RDL 3x10 3.) Walking Lunge Drop-set 3 Sets x 8/8 Reps (Each Leg) 4.) Single Leg Eccentric Leg Extension 3x10 5.) Lying Leg Curl A1: Slow Eccentric: 2x8 A2: Constant Tension: 2x12 6-7.) Straight Leg Calf Raise / Cable Crunch (Superset) 3x15 / 3x15 Day 2: Upper Body 1_____________________________________________________ 1.) Barbell Overhead Press Week 1: 2x4 Week 2: 3x4 Week 3: 4x4 Week 4: 2x4 + Weight 2.) Wide Grip Pull-Ups 3x6 3.) Close Grip Bench Press Week 1: 2x10 Week 2: 2x11 Week 3: 2x12 Week 4: 2x10 + Weight 4-5.) Wide Grip Seated Cable Row / Incline Dumbbell Lateral Raise (Superset) 3x12 / 3x15 6-7.) Cable Crossover / Rope Facepull (Superset 2x 10(low) + 10(mid) / 2x20 8.) Supinated Dumbell Curl 3x12 Day 3: Leg 2_____________________________________________________________ 1.) Deadlift Week 1: 2x5 Week 2: 3x5 Week 3: 4x5 Week 4: 2x5 + Weight 2.) Wide Stance Box Squat Week 1: 3x8 Week 2: 3x9 Week 3: 3x10 Week 4: 3x8 + Weight 3.) Constant Tension Barbell Hip Thrust 3x12 4-5.) Leg Extension / Leg Curl (Superset) 3x20 / 3x20 6-7.) Seated Calf Raise / Ab Wheel Rollout 4x 8(pause at bottom) + 8(mid range pulse) / 3x8 Day 4: Upper Body 2_____________________________________________________ 1.) Barbell Bench Press Week 1: 3x6 Week 2: 3x7 Week 3: 3x8 Week 4: 3x6 + Weight 2.) Weighted Wide Grip Pull-up 3x8 3.) Barbell Floor Press 2x 8-10 4.) Unilateral Cable Row 3x12 5.) Arnold Press 2x12 6.) Reverse Pec Deck 2x 10(slouch for rear delt isolation) + 10(straight back and squeeze shoulder blades) 7.) Rope Elbow Extensions 3x 7(bottom range of motion) + 7(top ROM) + 7(full ROM) 8.) Constant Tension Preacher Curl 2x 15-20

@Zetsuke4 4 жыл бұрын

Very nice info

@mariakoth 4 жыл бұрын

That explains why my traps got sore from deadlift and that is why I watch jeff nippard videos

@Retro-crazy 3 жыл бұрын

Thanks man 👍

@diekoloreoluwaogundana2881 3 жыл бұрын

This man doesn't miss. Damn

@ShakotanZero 5 жыл бұрын

Great vid. Could you do a video on how to box squat and how to transition a box squat for a real back squat.

@MJeddore 5 жыл бұрын

Unreal. Love this one and great edit.

@chanderbaghel2377 5 жыл бұрын

when is the training collab with alphadestiny is coming? Waiting for it😊😊

@rahul81194 5 жыл бұрын

Great video sir👍👍👍

@matthendrickson8997 5 жыл бұрын

That looks like my kind of gym. I wish there were one near me.

@lfe9111 5 жыл бұрын

Big fan... Hope to see you in India someday..!!

@tytjjh 5 жыл бұрын

Your boy got certified today 👏

@buttaz3000 3 жыл бұрын

How’s it going?

@AberrantArt 5 жыл бұрын

What are your thoughts on comparing a double progression of sets then load vs reps then load? Example on Overhead Press: 2 sets 4 reps 3 sets 4 reps 4 sets 4 reps Add load 2 sets 4 reps VS 2 sets 8 reps 2 sets 9 reps 2 sets 10 reps Add load 2 sets 10 reps I know you saidn the volume progression gives more practice, but comparing those two examples, the 2 sets of 10 is more volume than 4 sets of 4. Also the intensity would be higher in 2 sets of 10 vs 4 sets of 4 if weight on the bar is the same. Which would result in better hypertrophy? Which would result in better strength gains? The per session stimulus is one thing that makes me wonder. The per session stimulus on the rep progression is similar and very different with set progression.

@dradbelson2736 5 жыл бұрын

Hey Jeff! Been wonderin whether you could make a video bout Pyramid sets? They're kinda attractive to me so I'd like to hear what you think bout them so I know whether I may include them into my workout or not. Greetings all the way from Germany!

@moses9647 5 жыл бұрын

I imagine he'd say the same thing about pyramids as he would about drop-sets or forced negatives or pause sets. They're all good ways to increase intensity and volume but should probably be reserved for light-weight isolation exercises towards the end of your workout so you can exhaust the muscle without issue

@nilsl933 5 жыл бұрын

Endlich mal jemand der sich mal science based shit ansieht und nicht diese typisch deutsche Szene :D Grüße aus HH

@loothill9183 5 жыл бұрын

What do you mean you are attracted, do you have wet dreams about pyramids or smt?

@dradbelson2736 5 жыл бұрын

@@loothill9183 na not really. I'd like to include em cause they gimme that hypertrophic reps and those low reps I love so much🤷🏼‍♂️

@dradbelson2736 5 жыл бұрын

@@nilsl933 Ich ertrag diese deutschen Fitnessyoutuber einfach net mehr 💪🏼😂

@Xdrakemanx 5 жыл бұрын

new intro music is 🔥

@fastyfoxy 5 жыл бұрын

you figure out which song it is?

@gillpeakperformance4945 5 жыл бұрын

Even if box squats are more posterior chain dominant, do you think they stimulate the quads enough to maintain quad size in the absence of direct quad training?

@cflingo1 5 жыл бұрын

I had to modify to a 5 day split for the program. I wasn't recovering fast enough. Specifically in my hip flexors and delts. I love it though. Making gainz!

@abdisalaam15 5 жыл бұрын

What always gets me is the pause mid sentence thing.

@jaibababojrangboli1724 3 жыл бұрын

Sir ur best workout

@lugopjo6630 5 жыл бұрын

Can you make a legs workout video for people with back injuries?

@alexaa5440 5 жыл бұрын

Awesome!

@nickcherpelis4144 4 жыл бұрын

Doesn’t hitting legs so often in this routine not give enough time for recovery? Love the videos 👍

@janusgudiksen5080 5 жыл бұрын

Hey Jeff can you do a video about have to warm up

@noahziegler3478 5 жыл бұрын

I do 30 minutes of cardio now. The very first time I tried to rush to squats without breaking a sweat? Back injury under 365 pounds smh.

@TerrelLism 4 жыл бұрын

What type of shoes are you wearing doing the squats? I was told I need a good pair of squat shoes.

@keesvg864 5 жыл бұрын

Question: If you're using a set focussed way of progression (like the sumo deadlift) and you wanna get; say 5 reps for every set on an exercise. You will reach a point where you cannot do 5 reps on your last set(s), simply because your muscles are to fatigued. Aren't you holding yourself back here if you keep trying to do 5 reps for 4 sets, while you could allready lift more weight on your first set?

@andrearatkovic4048 4 жыл бұрын

So at the top of the hip thrust should your knee angle be 90 degrees, and what’re different benefits, of any, of having legs out further or closer or feet turned out? Should chin be tucked? Should entire upper back be on bench or just shoulders?

@hrithik4515 5 жыл бұрын

Jefff the man!

@ayushnautiyal2263 5 жыл бұрын

I've a question, if I'm training each body part twice a week should I follow the same workout for each body part on both days or different workouts?

@harris7066 5 жыл бұрын

What does science say about the “shirt bite”?

@Mike-lv1lm 4 жыл бұрын

on page 21 A paragraph 3 it says The "shirt bite" is highly effective in reducing stress in the Cerebral Hemisphere, the "Amygdala" to be exact. Enhancing mind muscle connection in the Posterior Chain, enabling one to cope, thus making it easier to complete a set without reaching failure.

@mrsloth_8820 3 жыл бұрын

@@Mike-lv1lm dope

@gravitytraining6516 5 жыл бұрын

Jeff I notice that you don't pull the slack out of the bar when deadlifting. Any reason why?

@GMODMV 5 жыл бұрын

Hey Jeff could you do a lower trap science explained plz? I find the lower traps are really hard to hit

@robpowell3631 5 жыл бұрын

GMODMV very true!

@hsvdgwkqpm7107 5 жыл бұрын

Nice video bro

@asapshazzy 5 жыл бұрын

Digging the new intro music

@fastyfoxy 5 жыл бұрын

you know what the song name is?

@sassygirl2435 4 жыл бұрын

So since we are in quarantine, can you do a similar series but with dumbbells?

@mthai975 5 жыл бұрын

hmm Jeff says you can run it 4x week aswell but how would you go about this since the program has 3 different upper body workouts and 3 different lower body workouts? Which to choose to run it 2x a week.

@theylivewesee1674 5 жыл бұрын

smart program, train in the gym as many days in the week to avoid cardio/hardio

@Camus318 5 жыл бұрын

can u do a seperate video on the ab wheel, please?

@anneleneopsahlthorrud6493 5 жыл бұрын

How would you recommend worming up before this workout?

@curtisharris9000 5 жыл бұрын

I saw that on your upper/lower body split it said don't do if your under 18. I was wondering if you have or would make a video on some tips for us under 18 who are really getting into working out.

@MrShady2099 5 жыл бұрын

Are you still sticking to your 50 books this year? And if so any plans on releasing a mid year recommendation video?

@davidokle533 5 жыл бұрын

Hi Jeff, even though this isn't the right video for this, I thought I'd ask you on this one hoping you answer this for me. I was told that there's this big loophole in drugtesting with growth hormones which aren't shown in the urine tests but only in the blood test. Is this true and if yes are there any other substances which can't be found in urine.

@elijahmiles4175 5 жыл бұрын

You had me at calves

@RobertTiger942 5 жыл бұрын

Hey jeff, I bought the program and this day in the video is pretty different from what I see in the PDF, can you explain the situation? For example, after deadlifts I see front squats...