The Most Effective FULL BODY Workout For Muscle Growth

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Күн бұрын

Get my new Full Body 5x Training Program
‣ www.jeffnippard.com/product/h...
If you’ve only been in the gym for a year or two, I’d recommend starting with my fundamentals program instead, which has you training full body 3 days a week instead of 5. www.jeffnippard.com/programs/...
More details on the new high frequency program:
This program is designed for intermediate to advanced trainees who are in need of something new to drive continued progress. This is a very unique training style that uses the highest possible frequency of training (hitting every muscle 5 days a week). Full body training has several advantages including:
- Reduced soreness = better performance
- Improved recovery capacity = more progress
- Improved mind-muscle connection per exercise = more focus
- High quality volumes = better muscle growth
Also includes:
- EXACT sets, reps, exercises, rest time, RPE targets
- Exercise substitutions
- Video links for every exercise
- Full summaries of volume for every bodypart
- “Program Explained” section
- A full FAQ’s section
- 39 scientific references
Get it here: jeffnippard.com
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Watch my Science Explained video on high frequency full body training:
‣ • Full Body 5x Per Week:...
Warm Up Science Applied video:
‣ • The Most Effective Sci...
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Help SUPPORT the channel by:
1. Trying one of my training programs: → www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ www.PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale
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‣ Use the above link to save 60% off!
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Follow me on social media:
INSTAGRAM ‣ / jeffnippard
SNAPCHAT ‣ / jeffnippard
FACEBOOK ‣ / jeffnippard
TWITTER ‣ / jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
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SOURCES:
(In order of appearance)
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
journals.lww.com/nsca-jscr/Ab...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3
‣ / @rashaunr5777
Music: Epidemic Sound
Filmed at Florida Extreme Fitness Center in Jacksonville, Florida
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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: 1 400

@JeffNippard 4 жыл бұрын

The Science Applied series is back!! I've got 4 more full body workouts on the way over the course of the next month or so that will give you guys a great idea of how I set up my workouts on my new high frequency full body split. In case you missed it, make sure you check out my last video explaining the rationale behind this set up: kzfaq.info/get/bejne/m7qogpiLst7Ho5c.html Also, I'm planning to film a Q&A tomorrow on full body training, so if you have any questions feel free to drop them below. Peace!

@jamesryan20 4 жыл бұрын

Jeff Nippard would there be much point in doing this with only 1 year lifting experience to see better gains than a ppl

@Zetsuke4 4 жыл бұрын

You're my second favorite fitness youtuber ever

@mauricemalah242 4 жыл бұрын

Jeff Nippard hey Jeff, thx for your dedication. I’d like to ask you a question: should we do abs workouts on full-body training, or is it useless?

@bramvanderwaal4501 4 жыл бұрын

@@mauricemalah242 if you have time you can do it

@enriquegarst 4 жыл бұрын

Really appreciate you taking the time to show us your way's Master Nippard 😜👍

@amishshark3549 4 жыл бұрын

The fact Jeff makes these plans free and available for everybody on youtube is beyond gracious

@bruce4751 4 жыл бұрын

He’s definitely the man.

@omnipresentvideo7686 4 жыл бұрын

I think he makes enough from KZfaq that he's not worried about charging at this point

@Curlyfries57 4 жыл бұрын

How is it free u have tp pay for the program

@TheChouketteGirl 4 жыл бұрын

@@Curlyfries57 He is literally making videos of the detailed workouts.... probably not quite as complete as the training program but already a lot

@overlord6815 4 жыл бұрын

He'a leaving out the periodization and progression method, which is pretty important.

@taniawatt70 4 жыл бұрын

but you have to end with face pulls or athleanx will come for you

@jamiehay1027 4 жыл бұрын

Brady Janssen true, he better watch out😂

@ulisesxavier1116 4 жыл бұрын

Alpha Destiny heard about it and he’s also pissed he didn’t include Face-Pulls nor Rack Pulls

@GlowingPickle 4 жыл бұрын

@Brady Janssen leg curl is not the problem, it's the leg extension that can really mess up your knees :P

@akbarmirza4217 4 жыл бұрын

@@ulisesxavier1116 yh n no rack pulls above the ballz

@felixtessel136 4 жыл бұрын

GlowingPickl, The Leg Curl has the potential to cause lower back pain and overall is an unnatural movement since knee flexion is practically never applied in athletic movements. Hamstrings are supposed to be trained with the Glutes with a Deadlift, Hip Thrust of Glute Ham Raise

@owenlowe6457 4 жыл бұрын

1:05 squat 4 sets for 4 reps at 80% of 1Rm one week then 3 sets for 6 at 75% of 1RM 3:30 Incline dumbbell press 3 sets for 8 reps 5:10 lying leg curls 3 sets for 8 reps 6:15 lat pull down 3 sets for 10 reps 7:15 ez bar bicep curls 3 sets for 12/12 reps drop set 8:00 hanging leg raise 3 sets for 12 reps

@hsw12 4 жыл бұрын

Respect nemo

@Mike-sv2nu 4 жыл бұрын

Sorry mate, but you have misunderstood RPE, barbend.com/how-to-use-rpe-scale-strength-training/

@TheMad106 4 жыл бұрын

its 3 x 6 squats on alternate weeks not 4 x 6

@owenlowe6457 4 жыл бұрын

Equite thanks i didn’t pick that up

@owenlowe6457 4 жыл бұрын

Mike 1462 nice article it did teach me a few things but can you tell me how i misused the term please?

@mugflub 4 жыл бұрын

It's important to keep your shirt in your mouth during curls because it activates the upper masticators, essential muscles for eating lots of meat and talking shit at the gym.

@12manbo 4 жыл бұрын

mugflub he also has to include lateral deviation of the jaw to activate lateral pterygoids as well

@tiagocampos9824 4 жыл бұрын

Don't forget about gym grunting but for that you need low reps and bite down hard (strength based teeth workouts).

@ixparadimeix92 2 жыл бұрын

And this is funny why?

@HighLifeWorkout 4 жыл бұрын

I am really happy that someone is breaking down the the science of full body workouts! I have been advocating FULL BODY workouts for years, but everyone just called me a “Dumb Bro”... ... because I am lol. Great video!

@JeffNippard 4 жыл бұрын

Brandon Carter thanks bro! Lol and hey man, in many ways the science is just now catching up to the bro’s 🤜🏼

@3ATTR1X 4 жыл бұрын

Its never out right obvious that what we see in the gym through the 70s-90s were bodybuilders juiced up on roids and can do isolation and build big muscle. So their workout routine was based on that, because roids were kept from the public, naturals just copied them, took their promoted supplements, even tried to eat like them. But now we have actual natural bodybuilders promoting full body workout well it was always the best workout for naturals, so happy as well.

@kayilla6413 4 жыл бұрын

Bring the old BBC, not the fake millionaire BBC

@wolfingphysique3820 4 жыл бұрын

Brandon Carter what about weed brandon? I got some cool science about that 🥦😂

@austinadams2259 4 жыл бұрын

@@JeffNippard Speaking of science lagging behind anecdotal evidence about the effectiveness of high-frequency, full-body training, what are your thoughts on Nucleus Overload training?

@nickbyrd1027 4 жыл бұрын

So glad you're doing multiple videos on full body training, I've been doing it and these are very helpful!

@tyronegaraldaverilla2295 4 жыл бұрын

Love the full body style. It allows me to look pumped on every muscle every single day. Feels great

@benjaminkoerper 4 жыл бұрын

dang this guy does his cardio with no hands. thats intense.

@jinxluvver3909 4 жыл бұрын

Benjamin Koerper I quit my job for the gains

@EvsPersonal 4 жыл бұрын

Lmao Jeff even pussy trains warm ups

@benjaminkoerper 4 жыл бұрын

@Corey Peschel lol :D

@EvsPersonal 4 жыл бұрын

@Corey Peschel ik its supposed to be easy, but he somehow made it even less effort 😂

@xxrandmlinksxxbruh2419 4 жыл бұрын

Benjamin Koerper kzfaq.info/get/bejne/p5eojM2C2LK1XXU.html

@moparspeedwagon 4 жыл бұрын

Bought ur program and have finished the first week, I’ve been lifting for about 6-7 years now, and I switch up my workouts fairly often, but I have never done something like this! This is quite intense, and I am loving it so far! You are my favorite bodybuilder/bodybuilding youtuber, keep it up! 👍🏻

@capstar5227 Жыл бұрын

Hi, I just came across your channel because I was looking for a full body workout with focus on xx over 5 days. And I'm celebrating so hard that I found it on your channel! And there seems to be sound knowledge behind your plan. Thank you for your job

@shaksta4 4 жыл бұрын

I love that you've started doing these full body workout videos literally the same time I decided to try them out for the first time. I've actually really been enjoying it a lot. Being able to squat everyday, and never dread leg day. Being able to hit back and chest on the same day as well. It's beautiful.

@rumpelstillkills8036 3 жыл бұрын

1. Squat 4x5 2. Db press 3x8 3. Ham Curl 4x10 4. Lat PD's 3x10 5. Ez Bar curl 3x12/12 6. Leg raises 4x12

@jasonbrody8957 11 ай бұрын

Thank you, sexy 😘

@DeionFits 9 ай бұрын

Thanks

@LiveFreeStudioss 7 ай бұрын

He mentioned hammer curl?

@BenShatynski 5 ай бұрын

@@LiveFreeStudiossit’s hamstring curl not hammer curl

@jhonatanpalacios7626 3 ай бұрын

no triceps/shoulders?

@snowman607 4 жыл бұрын

I’ve been watching your videos for over two years now. This video is definitely my favorite so far! Thanks for all the great content, look forward to the next video.

@start662 3 жыл бұрын

Took lockdown off after gyming pretty hard for a year, got some really good progress before but because I haven't been regularly exercising over lockdown my progress has regressed loads and my motivation is next to zero. Looking forward to giving this a bash now that we're back in action as having the science, reps and weights I need to be using is the only way I stay focused. Keep up the good work my man 👊

@jcorner9153 4 жыл бұрын

Just finished week 2 of Jeff’s Full Body Programme. Must say I’m enjoying it a lot, and already feeling stronger on my compound lifts - technique and weight wise. Definitely recommend for people who have gotten bored of the typical ‘bro’ or push, pull, leg splits.

@dystopiaproject 4 жыл бұрын

Jcorner91 thank You for your feedback ! Much appreciate ! We were all waiting feedbacks from People who did it, instead All these negativity « anti-full body ».. I have some questions if You don’t mind : _ how do you feel the recovery after 2 weeks ? _ did you try to change some exercices from the program, to personalize it? _ what about the strenght and your « weight lift » performances? Did you have to take less heavy ? _ since how many years are you praticing lifting at gym ? :) _ would you recommand this program to a beginner who started 2 years ago with a full body 3xweek + cardio day off and will be job less for the next 4months (= have a lot of free Time, and yeah, That’s me 😂😭😭😭) Thank you ! :)

@rodepperson5885 Ай бұрын

2 weeks.is impossible to tell

@rodepperson5885 Ай бұрын

Don't buy it ...Its a joke

@andymichaud684 4 жыл бұрын

I am now on week 3 of this program and I'm really seeing a difference in strenght and also fat lost! Thanks Jeff Nippard for this program!

@rodepperson5885 Ай бұрын

No your not...3 weeks 😂😂😂😂😂😂😂

@sander4676 4 жыл бұрын

Great work Jeff! The quality of your production and the details you show is on another level

@mmanouvelle Жыл бұрын

That workout got me in shape, I started 1 year ago and the results are incredible. Down 40 pounds of fat. I trade my belly for a six packs. Thanks Jeff

@raduantoniu 4 жыл бұрын

so many small insights packed into this video!

@nitintiwari6195 3 жыл бұрын

Why the F u stopped making videos ?

@Nohandle... 3 жыл бұрын

Yess. But yet all I can remember "is in my eyes the more rest you get for a muscle group the better"

@latpulldowns0555 4 жыл бұрын

Just completed week one of the total body program. Love it so far. Perfect timing for these videos.

@DarkHorseWorkshop 4 жыл бұрын

I haven't gone right into your program, though I picked it up. I'm a bit of a mess physically, but have adopted the same principals that you've described with my own take on it to avoid my laundry list of problem areas. My diet isn't on point, but it's ok, and I'm noticing more strength gains than I have in ages. Thanks a bunch Jeff, keep up the great stuff.

@RedgraveStrength 4 жыл бұрын

Science applied is literally your best series man love it! Have an awesome weekend!

@Keepmovingson 4 жыл бұрын

0:55 - I've already got this move mastered. Great Video Jeff, thanks!

@EnoughSaid302 4 жыл бұрын

This 10 year old with a beard is very knowledgeable.

@c.johnson898 4 жыл бұрын

Just died lol

@looksmax4207 4 жыл бұрын

Jaguar Paw what does that even mean??

@arminiuschieftainofthecher2780 4 жыл бұрын

looksmax420 Jeff is really short, and has kind of a high voice for a man. I’m guessing that’s what he’s getting at.

@manimal9871 4 жыл бұрын

He looks and sounds like a thic garden gnome lmao

@privcraft_ 4 жыл бұрын

@@looksmax4207 how also looks pretty young in the face

@tnmyat2 Жыл бұрын

Wow... this is prolly the most informed workout channel... the way you describe how to do each movement is amazing, supported by peered reviewed research... 👏

@WesLitzau 4 жыл бұрын

Love this series. Looking forward to seeing more of your amazing work in the future!

@DaazCalisthenics 4 жыл бұрын

These videos are so high in quality, sometimes I think I'm watching a block buster!😂 Thanks for the awesome work Jeff!🙏

@BigTruckingDreams 4 жыл бұрын

Right, like its a good documentary or something, 😅😅😅 I think every KZfaqr (Like me) aspires to master that same level of editing skill. 😅💪💗

@MichaelHayesagent 4 жыл бұрын

I love the fully body high frequency workouts . It’s a better workout and I feel less prone to injury. For me it’s something I can sustainably do

@aaronmannofficial 4 жыл бұрын

Awesome! Thank you for a new science applied. Love these series. I’m on Upper/Lower right now but I’d love to try this next!

@johnmorris1378 4 жыл бұрын

Thanks for being an amazing resource in my fitness journey as well as others! I just picked up my copy of the full body program and excited to see the results that will follow!

@kicks4real463 4 жыл бұрын

hey jeff, awesome vid, do you know when day 2 is coming because i’m so excited!!

@drizzlemtbizzle7803 4 жыл бұрын

Nice timing. Was literally about to sit down and go through your old videos to make a full body workout. Now I don't have to, yay.

@Midtierman 4 жыл бұрын

These videos are a godsend! It's great that gym academics willing to help the not so science inclined. You videos eliminate so much trial and error for me. Thanks!

@ackerlyshelzam3069 4 жыл бұрын

Absolutely LOVE this man. Well done!!! Love the articles. Love how you discussed years ago full depth compared to now because of the research. Super awesome!!!

@abzkilla9411 4 жыл бұрын

your effort really shows throughout every aspect of your videos. thank you for such high quality content

@izuki1245 4 жыл бұрын

Been doing this workout for a week and a half and its a time saver but really intense, works great with my schedule

@davidbulko6975 4 жыл бұрын

Love how you incorporated quite a lot of anatomy there, yet explaining it very simply :)

@gvshashidhar48 4 жыл бұрын

I've been following the whole body workout for a month and I find I have more energy for the day.

@mjolnir9421 2 жыл бұрын

This is great, you're great Jeff. How long rest periods between sets do you recommened? Rep-ranges between 6-12 for most working sets? I'm glad you're in the fitness game my friend.

@twomew3282 4 жыл бұрын

I'm on week 3 of this program and I'm loving it! I'm recovering between workouts pretty well but I will say my back is noticeable more fatigued as the week progresses. Also a bonus of full body training is that all muscle groups always have a pump haha

@abdirahmanabdiassis8994 Жыл бұрын

Do you recommend me to do it

@gwolf7574 Жыл бұрын

Did u do it for 5 days straight and u rested for 2 days ?

@twomew3282 Жыл бұрын

@Gwolf Yes, I would really prioritize recovery on those 2 off days. I plan on running this program again in the future and I will add in Rest days, mid week, as needed.

@gwolf7574 Жыл бұрын

@@twomew3282 thank you bro, good luck

@beastmry 3 ай бұрын

Jeff has come a long way from stuff like this. The fact that I see people complain that this is too convoluted, and with me about to start his minimalist training approach, that is real progress

@pookiewood 4 жыл бұрын

I bought the series. Thanks Jeff! These have been great workouts that are enough workout for my small time budget! You rock!

@Gene_158 4 жыл бұрын

I’ve been doing dual muscle group splits for the past 15 years or so. I think I’m gonna give the whole body split a try!

@nyssatang1173 4 жыл бұрын

Science aside, I switched to full body 4 times a week with a separate HIIT day and a light cardio day and a rest day. My body fat drops like crazy, I even consumed 200 calories more per day compared with previous plan and the result is amazing. For what it's worth, my sleeping quality has improved as well. Definitely gonna stick with this training protocol.

@thiagomotta777 Жыл бұрын

Still doing full body?

@TheSublimeLifestyle Жыл бұрын

@@thiagomotta777 Been doing full body since June 2020, the same way. HIIT for distance runs on off days. Went from 230 to 185 then up to 200. 200 sweet spot feels very nice right now.

@Momo-dk5mn Жыл бұрын

@@TheSublimeLifestyle Did you grow a lot of muscle doing full body workouts?

@hydraxc2478 Жыл бұрын

@@Momo-dk5mn I've been doing full body 3x a week for a few months. I've made really good gains. I do miss my upper lower 4 day split, but the pro's outweigh the cons to me.

@Momo-dk5mn Жыл бұрын

@@hydraxc2478 Thats nice to hear man! I am currently doing a 4 day split. I just began so i cant say anything about my progress

@floris-jansitta8939 4 жыл бұрын

Really looking forward to watching the rest of this series. Love it

@filipzivkovic4866 4 жыл бұрын

Amazing content as always, I especially like how you design your videos to make it more "digestable" for everyone. Just out of curiosity, what video editing program do you use?

@bartbliek469 4 жыл бұрын

I got this program 2 weeks ago and I would've been more than happy with just that but this is incredible

@chrisbaker7760 3 жыл бұрын

Since you bought the program, could you tell me how long it runs for? I'm considering buying it but it doesn't say how many weeks on the website.

@dr.harshad.fitness 4 жыл бұрын

LOVED that you changed your stance (geddit!?) on squat depth. True evidence-based practice.

@Trichromium 4 жыл бұрын

Dr. Harshad Ramineni Would you mind explaining his new stance on depth? Thanks.

@Russocass 4 жыл бұрын

@@Trichromium Jeff says it isn't necessary to go as low as possible, parallel squats are ok.

@Russocass 4 жыл бұрын

@Jordan M yeah. 2:05

@Russocass 4 жыл бұрын

@Spiritualistic yeah, Mark Rippetoe says the following about it, I'm still not sure of how true this is: Ass to Grass-level depth most usually requires that the lumbar muscles relax the lordosis and that the hamstrings relax before extreme depth can be reached. It doesn't sound like a good idea to me that anything be relaxed in a deep squat, since doing this kills your good controlled rebound out of the bottom and risks your intervertebral discs. Those rare individuals that can obtain ass-to-ankles depth without relaxing anything might be able to get away with it, but as a general rule you should squat as deep as you can with a hard-arched lower back and tight hamstings and adductors. This depth will be below parallel, but it will not usually be "ATG".

@Russocass 4 жыл бұрын

@Spiritualistic I highly suggest you to search on who Mark Rippetoe is. The quote I made was just to add another reason one may have to consider avoid ass to grass. It seems you didn't understand it.

@Mansa_Musa. 4 жыл бұрын

Been waiting on this split!! 💪🏾 Great content as usual bruh.

@mikeballantyne3178 4 жыл бұрын

Starting week 3 tomorrow, I'm loving it so far!

@voaneves 2 жыл бұрын

1:05 squat 4 sets for 4 reps at 80% of 1Rm one week then 3 sets for 6 at 75% of 1RM 3:30 Incline dumbbell press 3 sets for 8 reps (RPE 7-8) 5:10 lying leg curls 3 sets for 8 reps (RPE 7-8) 6:15 lat pull down 3 sets for 10 reps (RPE 7-8) 7:15 ez bar bicep curls 3 sets for 12/12 reps drop set (RPE 10) 8:00 hanging leg raise 3 sets for 12 reps (RPE 7)

@usamaali009 10 ай бұрын

Thnx bro 👍

@jayjackson2006 4 жыл бұрын

Ive been following your stuff for a couple months. The science is definitely interesting and ive done high frequency full body workouts before and I loved it.

@lewisamoroso510 4 жыл бұрын

Been on the new program for 3 weeks now and LOVE it!

@popthiccle1158 3 жыл бұрын

would you recommend this for beginners?

@PurifyWithLight 4 жыл бұрын

Hovered over the thumbnail & got a clip of Jeff humping a foam roller, that made my day! Lmao

@jakemitchell7397 4 жыл бұрын

Yeah my gf made me leave the room and I heard a loud buzzing sound?

@davidmernick7360 4 жыл бұрын

He knows his audience and how to use clickbait to get their attention. Not gonna lie, I clicked the minute I saw that.

@etrain8885 4 жыл бұрын

Hey Jeff! Just finished week two of the ten week program. Absolutely loving the way everything’s feeling. Feel like I’m learning a lot. I think my only qualm at this point is that the program seems light on ab work. Cheers!

@72Dexter72Manley72 4 жыл бұрын

You can add in Ab exercises at the end of the workout. But remember that you use your Abs to stabilize your core during Squats, Deadlifts, Overhead press and any standing exercises. The heavier weight you use, the more the Abs have to contract to keep your body stabilized. 👍🏽

@adamwilson301 4 жыл бұрын

Love thee videos. One of the few you tubers who never get boring and redundant. Keep up the good work my man

@rayjbb1494 2 жыл бұрын

Is there a full body 2-3x a week video? Would love to see the science behind that workout!

@YaStarz 4 жыл бұрын

I started Jeff's leg-push-pull workout in December. When I am done with that progam, I will give the full body workout a try.

@TheAndrewd213 3 жыл бұрын

Wrote out your full body program and am starting today. Thanks for all your guidance Jeff.

@ridingwithsam 4 жыл бұрын

Just finished week 2 of the high frequency plan. Hard work going gym 5 days a week but already seeing progress alongside a cut 👍

@Sparagas 4 жыл бұрын

I bought this program, and just ended week 2. Man, this stuff is hardcore. After workouts, I just want to sit or lay down, and don't do anything else. But I began to see some progress.

@xelementzgaming7171 4 жыл бұрын

Laurynas Zubavičius are the exercises the same every week? If not show proof by posting...

@Sparagas 4 жыл бұрын

xElementZ GAMING proof of posting what?

@xelementzgaming7171 4 жыл бұрын

Laurynas Zubavičius of the routine... to see if it changes weekly

@Sparagas 4 жыл бұрын

xElementZ GAMING so in other words, you want this program for free? Buy your own copy

@xelementzgaming7171 4 жыл бұрын

Laurynas Zubavičius I am going to buy it... in a week tho.. I’m 14 and don’t have the 30 $ atm but I wanted to see a preview of it that’s all

@danijelteslic8258 2 жыл бұрын

Personally, I found my body responds best to full body routines so this is absolute gold for me, awesome. I have one question though, can this be done 4 days per week instead of 5? Let's say cutting out day 5 totally?

@SJ-hz9uq 2 жыл бұрын

exactly what I want mate, I just cant train more than 4 days so I don't know that'll work

@DevilFrog61 4 жыл бұрын

This is literally the best fitness channel on YT thanks for this bro

@DrewVerdin 3 жыл бұрын

Keep doing what you're doing. You're helping a lot of people accomplish their goals safely and effectively.

@philkowalski62 4 жыл бұрын

Nobody: Jeff: science shows that biting your shirt gives you gains

@roccotarli762 3 жыл бұрын

Lol

@PatrickReynoldsfit 4 жыл бұрын

I always thought the most effective way to get full body growth was a 5x15 on the neck curl

@curlean-x4443 4 жыл бұрын

High IQ meme lol!

@dr.harshad.fitness 4 жыл бұрын

😂😂😂😂

@benjaminkoerper 4 жыл бұрын

Is it a neck curl or next extension? 🤔

@POWERRR7 4 жыл бұрын

You mean 3x33

@curlean-x4443 4 жыл бұрын

@@benjaminkoerper neck curls must be done a bit heavier, so it's probably that. Neck curls for higher reps (4x25, 4x50, 3x75) ftw

@Itsthekayfam 2 ай бұрын

I love the fact that you show real data! Going back to the gym has been the hardest thing after having a baby and gaining 20lbs! Definitely going to start tho routine! Thank you!

@jonahthrow2367 4 жыл бұрын

I was just waiting for this to come out. Thanks Jeff

@mugflub 4 жыл бұрын

The last time I was this early, the gym was closed.

@sebsthexeno9460 4 жыл бұрын

Been there done that. Turns out rushing like an idiot to get to the gym at 7 AM on a Sunday wasn’t a great idea.

@Mikael151 Жыл бұрын

I’m on week 7 of this plan and I’m seeing solid progress!

@citrixgateway Жыл бұрын

Omg wow. I think I want to try it. If we’re doing multiple exercises, how does the soreness affect you in your workouts the next day! Let me know please!

@Mikael151 Жыл бұрын

@@citrixgateway Hi! The program is well written and minimizes soreness through a very intelligent rotation of exercises. For example, legs are done everyday. But with the programming, different parts of the legs get hit each workout. The plan is very detailed with graphics on muscle groups, key phrase definitions, and even substitutions for exercises if needed

@hecc8540 10 ай бұрын

Hey man, how much did your muscle mass increase by the end of this program? Just finished week 1 and am on the first rest day. Been following everything to a tee and have already been seeing progress.

@delmerman 4 жыл бұрын

The quality of these videos is just beautiful

@joshuamurphy6994 2 жыл бұрын

Is there any videos covering your findings after a year (or however long) of the full body split? I’m very curious about how it’s working out in comparison to other common routines. Thanks for your hard work.

@nygeek6471 4 жыл бұрын

I’m glad someone finally pointed out that longer rest periods between sets = more hypertrophy. It’s shown in study after study yet so many of these “science based” guys keep saying shorter rest periods leads to more hypertrophy (I’m looking at you bald man with a British accent.)

@frankiegunnz8066 4 жыл бұрын

Are you talking about In between sets or between excercise or both?

@nunninkav 4 жыл бұрын

for hypertrophy 3+ minutes, for strength 5+ minutes. That is what every study done on rest periods shows us. Circuit training however, with no rest periods, shreds the frick out of you.

@etofok 4 жыл бұрын

if you rest longer you don't have to deload as aggressively between sets, ending up with higher volume and quality reps. but there is also utility to drop sets for example which by definition have no rest time.

@etofok 4 жыл бұрын

@4amWorkoutClub yes, but what I'm referring to is if I just did 5 reps to failure, depending on my rest time I'll get different amount of reps on my next set. If I rest 30 seconds I'll get 1 rep with that weight, but if I rest for a day I'll get the same 5 reps.

@amithanilgeorge4956 4 жыл бұрын

3:43 that data says rest btw sets should be greater than 1 min (>60 sec) for hypertrophy

@1seedeadp3ople 4 жыл бұрын

unbelievable you put this kinda quality out essentially for free. Love u papa jeff

@christophermyron978 4 жыл бұрын

Thanks for bringing up the limit of time. Super helpful for a guy like me who sometimes needs to get a workout in during the peak times.

@Homiloko2 4 жыл бұрын

0:55 imagine going to the gym and seeing this lmao

@felixchien1664 3 жыл бұрын

Marco he's doing that for the ladies

@wasabisaus798 4 жыл бұрын

Can you make a program about powerbuilding

@legion_29 Жыл бұрын

This guy is the real deal... Thank you for providing the knowledge.

@McQzv 4 жыл бұрын

Joining the fullbody everyday crew. Been seeing great results the last few weeks.

@PaKePo 4 жыл бұрын

Yeah what I want to know is where can I get those cool blue shorts. PS: I checked in the Rise store and they didn't have them

@buhazeem.alsuwaidi 4 жыл бұрын

Who else liked jeff nippard’s video before even watching it?

@tim..t175 4 жыл бұрын

Coach Ray he never makes a bad video is why. One of the few

@davidmernick7360 4 жыл бұрын

Hover over the thumbnail for this video and you'll see why.

@nelsongomez839 4 жыл бұрын

I love these sciensed explained based workout plans. I was doing your push pull leg for the past 3 months. Had been waiting for this! Can't wait for all episodes to be out. Keep up the good work, thanks a bunch.

@matthewcalton4686 4 жыл бұрын

Finally here! Great stuff Jeff!! 💪🏻 Can't wait for the other four!!

@HoloqKing 4 жыл бұрын

Hi Jeff, thanks for the video, I've been planning to start a new routine to migrate to from bro splits. One thing I don't understand is the bicep curl section, what is 3x12/12 drop set to failure? Do I do 12 sets of 3x12 or 3x12 with additional 12 reps for every set?

@IluvinortheIneffable 4 жыл бұрын

Its 12 reps big weight 12 reps dropped weight rest and repeat 3x. Your weight selection should bring you to failure at around 12 reps for both the original 12 reps and the drop reps

@HoloqKing 4 жыл бұрын

@@IluvinortheIneffable Hey man, thanks for your reply! will be trying this out in the gym later

@DefyDofus 4 жыл бұрын

That wasn't an ez-bar Jeff, 7:30, but great video!

@valeriavalencia9529 4 жыл бұрын

Thank you for helping all the nerd gym lovers who can appreciate your validity of the effectiveness of these exercises!!! 💪💙

@mylifeclipstv 2 жыл бұрын

I evolved a lot doing this routine, thank you!

@Lunatic108 4 жыл бұрын

For anyone interested, i got the Full Body Program on his new years sale and dont regret it one second. Im now into week 4 and its honestly ridiculously more fun to workout and i gained quite a lot of strength and muscle each week as an intermediate. (About 100-250g of muscle each week, lost about double that in fat and increased strength about 15% across the board). Its definitely worth its price :)

@ShadowRider126 4 жыл бұрын

Can you tell me if the split is set up just like in the video? Because I was surprised Jeff didn't have any exercise more than once per week. I always thought it was bad for progression if the frequency between the same exercise was so low

@Lunatic108 4 жыл бұрын

@@ShadowRider126 Its exactly as shown, just with more information regarding weights, sets etc. of course. The point is basically to target the same muscle/muscle groups more than once a week, but not to overwork it, changing the exercise but not the muscle/muscle group achieves this without overworking the muscle/muscle group by accident. Also the weekly routine repeats each 4x since its 2, 4 week blocks and a deload and AMRAP weak, so you still have some consistency in increasing your lifting and technique potential. I can only say that it works wonders for me, i tried a few of Jeffs other programs and stuff from Athlean-X and this is the first program where i saw almost immediate progress in terms of strength and muscle gain that still continue and im just starting with week 4.

@ShadowRider126 4 жыл бұрын

@@Lunatic108 Thank for your detailed answer! :)

@theforgotten8081 4 жыл бұрын

@@Lunatic108 Athlean-X programs are pretty hardcore but it focuses on much higher intensities than this full body program. This one is more fun to do whereas Cavalier's programs can be grueling if you don't have the motivation for the day.

@stevennguyen3641 4 жыл бұрын

How long are we running this split tho?

@ovoizaiah744 4 жыл бұрын

My favorite type of training split. I feel like I’ve been able to build so much lean muscle and overall strength in a short period of time. Definitely gonna give this a shot 💪🏽

@SonNalrro 3 жыл бұрын

Give us an update, how’s it going bro

@scottbatley1983 4 жыл бұрын

Great video Jeff. I am starting an 8 week bro split starting the 27th, but this seems like a great split to apply this last week before I do 8 weeks of a designed program.

@heathroush5343 4 жыл бұрын

I really like training all the muscles every day. I subscribed and will be patiently waiting for the rest of the videos.

@joaoviegasfitness 4 жыл бұрын

Jeff, in a program like that don't you actually "waste" more time doing a specific warm up for each exercise? I mean, you start with legs and yes, begin with some light cardio and dynamic warm up for legs, but when you go for dumbell press I think it would be reasonable to do some dynamic warm up for upper body and even some "pyramid" increments until we get to the weight that we'll be using for the set. I really would like to know your thoughts on that. Great content by the way!

@champhysique 4 жыл бұрын

Very good point of view👍

@Falquiboy 4 жыл бұрын

@@champhysique I also dont see the efficiency in a high frequency full body workout. It just increases the risk of lack of recovery.

@arminiuschieftainofthecher2780 4 жыл бұрын

Honestly, if that was a concern I’d probably just recommend performing burpees with push ups, chin ups and jump squats (lower yourself to the ground, do three push ups, stand up, do five jump squats then hop up to the chin up bar and do one rep, do that thirty times over and everything’s warmed up.) You also have to remember that since you are going lower intensity than usual, you aren’t in need of as much warm up, for instance in this program he doesn’t ever show going within 85 percent of your one rep max. That means you really don’t have to warm up to the usual extent.

@Beeftitan 4 жыл бұрын

id say being injured cuz you didnt take a couple minutes to be properly warmed up is more of a waste of time

@champhysique 4 жыл бұрын

@@Falquiboy I know what you mean because I've experienced that when I did such routine.

@phichau90 4 жыл бұрын

I really want to know what's bro jeff split is currently running.

@ishroom5466 4 жыл бұрын

Obv he is doing arms everyday, focusing on biceps and chest

@Linkskyfyre 4 жыл бұрын

The one he is actually doing.

@mycool2512 Жыл бұрын

Your videos are amazing and as a beginner I thank you for all the help. You stated that the parallel squat is just as effective for glutes as the deep squat. Which variation is less taxing on your knees, if there even is a difference?

@MrKrekkie 2 жыл бұрын

I just started with a 5 day program, and with the new info gathered here I use the following routing: Day 1 Back and biceps. Day 2 Chest and triceps. Day 3 Legs. Day 5 upper body Day 6 lower body. Day 5 I do 5 sets per musclegroup, of which I hit them the last set really hard starting with high weight-dropset.

@hamzehjajeh8253 4 жыл бұрын

Can you please do a video on milk’s effect on men hormones. I would love to hear your insight!

@JeffNippard 4 жыл бұрын

The Real Jajeh did a video on milk a year or two ago 👍🏼 search “Jeff Nippard milk”

@AidanGoBoom 4 жыл бұрын

Yes! Recently I had cut milk in particular out completely for the past couple months but a week ago I started having milk with cereal again and noticed pimples started popping up :(

@anhemes8680 4 жыл бұрын

@@AidanGoBoom Switch to almond milk :) tastes weird at first but just like anything, you get used to it

@hamzehjajeh8253 4 жыл бұрын

Thank you Jeff, I appreciate it. I recently watched a new documentary on Netflix called The Game Changers and it showed how plant based protein is on par with animal based proteins and in fact it may be superior for a specific subset of people. I highly recommend watching it and I am very curious to see your opinion about it because the documentary clearly had a lot of effort put in to it and they used very compelling peer reviewed literature as well.

@201cag 4 жыл бұрын

Raw milk straight from the farm is the best option