The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)

Рет қаралды 2,314,844

Жыл бұрын

Get the full 12-week Push Pull Legs System here for 30% off (launch week only):
jeffnippard.com/products/the-...
** My Fundamentals Training Program: shop.jeffnippard.com/product/...
** MacroFactor Diet App: bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
shop.jeffnippard.com/product/...
** MASS (Monthly Research Review):
** Rise Gym Apparel: rise.ca/jeff
** PEScience Supplements: www.PEScience.com/discount/jeff
** Instagram: / jeffnippard
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References:
Inter-set Stretching:
pubmed.ncbi.nlm.nih.gov/30688...
www.frontiersin.org/articles/...
pubmed.ncbi.nlm.nih.gov/31567...
www.massmember.com/products/m...
Shoulder Anatomy:
pubmed.ncbi.nlm.nih.gov/16458...
IPF 2023 Bench Press Rules:
www.powerlifting.sport/filead...
Hypertrophy Coach Instagram Post:
/ cgwxzmkj8tt
Alberto Nunez Training Vlog:
• Prepping In The Year 3...
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Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Music from Epidemic Sound:
Damma Beatz - Love Me More
Final Target in Sight - Trailer Worx
More music from:
Bankrupt Beats - Swamp Head
• (FREE) Swamp Head x Hi...
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In this video I cover the first Push Day of my new Ultimate PPL System. This is the first video of a 6-part series where we will be going through each workout of the first week of the program, breaking down each exercise as we go.
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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: 1 300

@JeffNippard Жыл бұрын

Happy new year guys!! Excited to kick 2023 off with a new push pull legs series. Hope you all enjoy!

@lukas6485 Жыл бұрын

I'm hyped

@Louziaa Жыл бұрын

yaay new video!

@brainzz712 Жыл бұрын

Hi Jeff, Love your videos and wanting to get one of your courses. What' would you say is the difference between your Push Pull Legs and the Fundamentals Hypertrophy programs?

@Louziaa Жыл бұрын

@@jasonjennings2942 lol how many years have you been training?

@obsidiausisabadname6552 Жыл бұрын

Hey Jeff when is that does more plates equal more dates coming out?

@orangepeanut Жыл бұрын

it is unbelievable that we live in a world where you can get this information for free

@iHandleNasdaq Жыл бұрын

i love you daddy

@jamesmccloud7535 Жыл бұрын

I did not expect you here at all Lmao

@level9k Жыл бұрын

Belee dat homeboi

@wiilkataliyaha5654 Жыл бұрын

WHO says it’s free 🤦🏾‍♂️ don’t forget your watching this with ur electric and internet pils 😂😂 and he is getting more than 600$ only in this video

@ploopy8780 Жыл бұрын

@@wiilkataliyaha5654 cmon man it's free. the video itself is free. stop bein pedantic.

@nadeemm429 Жыл бұрын

Push 1 0:51 Exercise 1: Barbell Bench Press 1 x 3-5 reps 3:19 Exercise 2: Barbell Larsen Press 2 x 10 reps 4:26 Exercise 3: Standing Arnold Press 3 x 8-10 reps 5:41 Exercise 4a: Press-Around 2 x 12-15 reps 5:41 Exercise 4b: Pec stretch 2 x 30 second hold 8:12 Exercise 5: Cross- Body Cable Y-Raise 3 x 12-15 reps 9:45 Exercise 6a: Squeeze Only Pressdown (superset) 3 x 8 reps 9:45 Exercise 6a: Stetch Only Overhead Extension (superset) 3 x 8 reps 10:54 Exercise 7: Cross Body Tricep Extension 2 x 10-12 reps

@MaccaveliDon Жыл бұрын

Thank you

@Year_Of_The_Cat Жыл бұрын

Thanks dude

@fedupN Жыл бұрын

Thank you!

@bluezenither7043 Жыл бұрын

6b* not 6a twice

@kalebbecker4618 Жыл бұрын

Thanks boss

@arandompotato1571 10 ай бұрын

0:51 bench press 3:23 larsen press 4:31 standing arnold press 5:45 press around & pec stretch 8:17 cross body cable y rise 9:53 squeeze only pressdown & stretch only overhead extension 10:56 cross body tricep extention

@davidbarzakay4767 10 ай бұрын

W mans

@travzdoolan 10 ай бұрын

The goat!!

@fauzaneza4419 7 ай бұрын

is there any recomendation alternative for the press around cause I can see a machine to do it

@soonerborn7603 5 ай бұрын

@@fauzaneza4419Just do dumbbell flies. I’m not a fan of these cable press around things.

@notavailable-ih4zc 4 ай бұрын

@@soonerborn7603 im trying to workout at home with only dumbbells and im frantically searching for alternatives lol

@jayringo77 Жыл бұрын

Let it begin! Excited to start the new year with a new science backed work out series. Thank you for all the hard work you put into them.

@mr.k4386 Жыл бұрын

Push 1 (copied from another comment for personal reference) 0:51 Exercise 1: Barbell Bench Press 1 x 3-5 reps 3:19 Exercise 2: Barbell Larsen Press 2 x 10 reps 4:26 Exercise 3: Standing Arnold Press 3 x 8-10 reps 5:41 Exercise 4a: Press-Around 2 x 12-15 reps 5:41 Exercise 4b: Pec stretch 2 x 30 second hold 8:12 Exercise 5: Cross- Body Cable Y-Raise 3 x 12-15 reps 9:45 Exercise 6a: Squeeze Only Pressdown (superset) 3 x 8 reps 9:45 Exercise 6a: Stetch Only Overhead Extension (superset) 3 x 8 reps 10:54 Exercise 7: Cross Body Tricep Extension 2 x 10-12 reps

@tsmit8659 4 ай бұрын

@Hammerfaust_ Жыл бұрын

Jeff, your first ppl series a couple years ago helped me lose 70lbs and gain alot of muscle. After the gym shutdown during covid i lost my motivation and im slowly finding it again now that everything is back to regular. Im gonna follow this program like i followed the first one years back and gonna make back to where i was and even further. Thank you for all the work you put into this free and informative content. We're all gonna make it brother 💪🏻

@RexGalilae Жыл бұрын

Wow, almost 35 kilos! Crazy! I've always wanted to ask this question and you seem like the best person to answer it, When you stopped going to the gym, did you start gaining weight just as rapidly as you lost it? How about muscle? Did your muscle suffer rapid atrophy or was it gradual? More loosely, how long did it take for you to lose your prime physique you had achieved pre COVID?

@trivxz6826 Жыл бұрын

fuck motivation

@bogus69 Жыл бұрын

Found your channel this year, and I gotta tell you, you’ve helped me out so much with diet and workouts, I really appreciate it man. Happy new year 🤙

@peetos-chan2835 Жыл бұрын

Next step is Renaissance Periodization 👍

@Jimlifts1 Жыл бұрын

@@peetos-chan2835 another great channel

@peetos-chan2835 Жыл бұрын

@@Jimlifts1 agreed. My two "go to's" Jeff Nippard and Renaissance Periodization.

@Justbemyselff Жыл бұрын

Just finished the press-around and stretch. It was so extremely satisfying and I got such a great contraction. Will absolutely be doing this. Thanks Jeff!!

@jorr7158 Жыл бұрын

Tried this today. Some exercises are a bit finicky because I've never done them or because my gym doesn't have the cable stacks you're using. But overall it felt pretty good and I'll definitely keep some of the exercises in my routine. Looking forward to the pull and leg days!

@alaaentabi7879 Жыл бұрын

Or because u dont need to do them and they are just extra bs But he cant publish another video saying " do a horizonatal press, vertical press, 45 degress press, lateral raises , some form of a fly, and 1 to 2 triceps movments", so he has to invent these stuff that both look and feel weird what was that barbell pressing thing? 4 warmup sets to a one heavy set then do a werid unstable altrnative ?

@srivatsan1985 Жыл бұрын

@@alaaentabi7879 he mostly makes videos based on scientific studies but yeah i agree with you on that second bench press format lol

@KoolGNasBlackThought Жыл бұрын

@@alaaentabi7879 that's a larsen press.. it's been around for a very long time and is used by powerlifters. alphadestiny who's another fitness youtuber jeff's done vids with has used them for years and bald omni man who's a newer fitness youtuber advocates for them like crazy. also powerlifters use them regularly, for example jamal browner (one of the best rn) likes to program them. it's a bit weird to see jeff incorporate them now tho. alphadestiny and bald omni man have been talking about them a lot in recent times so seems like jeff was influenced by them to put them in. ofc those 2 didn't invent the exercise but i've never seen jeff mention them before although he was prob aware from his powerlifting days.

@Fat_Thor Жыл бұрын

@@KoolGNasBlackThought could you do it on the floor and get the same effectiveness?

@samrathsingh8174 Жыл бұрын

@@Fat_Thor less ROM so no ur better off doing the larsen press

@mkist9226 Жыл бұрын

I always enjoy your elaborate explanations of the technique/exercise choice/exercise order. It helps my motivation enormously when I know why I'm doing something. Definitely gonna try the squeeze-only press down combined with the stretch-only overhead extension.

@Steeezecake Жыл бұрын

Thanks Jeff for providing top notch programs at affordable prices! I have been running your programs for years now and have had not only great results but great fun doing something different! I am so excited for this more bodybuilding focused program. Lets Go!

@SeaOfMany Жыл бұрын

Thanks a bunch Jeff!!! I’m 19 and I mean I’m not bad been training a while but I really feel this will push me over the edge and help me achieve my goals. I want this, to build the body. I hope I stay true to this program and to myself and discipline. Happy New Years 🎉

@HuggieSmalls Жыл бұрын

As an amateur gym-goer, Jeff and these videos have been a lifesaver for me. Thank you for breaking down such complex topics in a way that everyone can understand, it's made working out a lot more fun and interesting!

@freemanfitness3064 Жыл бұрын

I wouldn't do a workout like this if you're an amateur. This is too overcomplicated with some very weird exercises. You're best off keeping things simple

@HuggieSmalls Жыл бұрын

@@freemanfitness3064 I appreciate you looking out, I'm not doing these workouts. I do enjoy hearing how it's explained and listening to the science behind different workouts in general. Don't worry, I know my limits 😅

@Signal_in_the_noise Жыл бұрын

If you’re an amateur stay away from most of this stuff and just build strength around the basics. Trust me you’ll be doing yourself a disservice starting out with weird exercises like this. Master the basic movements and build strength. That means feet on the floor while your benching, doing regular shoulder presses, building your chest with presses and fly’s and dips, and triceps use ropes etc. A lot of this stuff is just made for content it’s not ideal , especially for a beginner.

@HuggieSmalls Жыл бұрын

@@Signal_in_the_noise I appreciate you looking out, I'm not doing these workouts. I do enjoy hearing how it's explained and listening to the science behind different workouts in general. Don't worry, I know my limits 😅

@jonejim9490 Жыл бұрын

@@Signal_in_the_noise do you know any free good beginner routines, i just got back in the gym and bench is really weak

@kyrasaturn Жыл бұрын

Only a few minutes in and I love the cues for the bench press. So excited for this series.

@FineAsHell Жыл бұрын

Great and useful as always. Keep up the good work Jeff! 💪

@chickentoucher55 Жыл бұрын

Do not over analyse like him it’s literally useless there is no optimal way to train your muscle grows either way

@NFLLOVER30 Жыл бұрын

Lets do this Jeff!

@halfrave Жыл бұрын

Happy New Year Mr. Jeff! Love your vids. I'm a beginner and won't be able to gym for 3 months due to some serious reason but when I get back I'll start with this new PPL program.

@daner__ Жыл бұрын

happy new year jeff so excited to see your full week of workouts!!

@druduns1 Жыл бұрын

Thanks for the new push routine , your the king of push , pull, legs routines and enjoy your content keep it up bro you the man

@adammiller9179 Жыл бұрын

*you're

@eb_tigers0775 Жыл бұрын

m.kzfaq.info/get/bejne/q8CUqZCF2c-xm5s.html

@kiyoponnn Жыл бұрын

@@adammiller9179 looking at his playlists, i'm not surprised that he cannot properly use the only language he knows

@burger116 Жыл бұрын

@@kiyoponnn oh lord they’re something

@choke- Жыл бұрын

@@kiyoponnn 💀

@citrusfilms6702 Жыл бұрын

Just hit my first day of the program, safe to say this was one of the best workouts I’ve ever had. So much fun and the pump was absolutely insane!

@icantthinkofagoodname-bg8ky Жыл бұрын

hey man you still doing this workout 7 months later? if so how is your progress? or have you found a better one? just wondering cuz i’m only getting started and all of this workout split stuff is pretty overwhelming and i don’t know which one is the best for long term

@nihat7930 11 ай бұрын

@@icantthinkofagoodname-bg8ky. Do not do those overcomplicated exercises it also overwhelms me. I will recommend you simple d. Fitness.’s push pull legs workout more simple and also still scientific. When you are a beginner choosing a perfect lifting program is very difficult to choose especially with those weird exercises that youtubers show for clicks.

@emp1re656 Жыл бұрын

Hey Jeff. Love your videos, they are just so informative. I've recently been doing some research on the 5-day Upper, Lower, Push, Pull, Legs split. I was thinking on some strenght training through compound-only exercises on the Upper and Lower days and some hypertrophy work on the Push, Pull and Leg days. I'd love to see a video on that. Keep up the awesome work

@herculesgarcia3628 Жыл бұрын

Jeff thank you for this! Needed a new split to start the year, so gonna follow this and of course, your amazing expertise 👏🏼💪🏼

@matts7651 Жыл бұрын

Jeff you gotta do this for your Legs and Pull portion of your program, this is incredible and really well done!!

@CrunkChrizz Жыл бұрын

Love these series...got some new inspiration for my routine , thanks Jeff 🤝

@joshuahenderson1987 Жыл бұрын

Got in on the Pre-Order, looking like a good time. Finishing up the Powerbuilding program, looking forward to this! Appreciate you Jeff!

@traceswann7054 Жыл бұрын

The push around/peck stretch is no joke

@unpocodetodo6331 Жыл бұрын

This is insane dude, I has been trained your fundamentals with the full body during 2 months and now upper/lower during 4 months, and the results are great. I wanna change the routine and Im waiting for this new plan

@Timothy_Johan Жыл бұрын

Do you want to have his new « ultimate system », you can choose the 4 day, 5 day or 6 days, just drop your email and i Will send you

@theronniles4671 Жыл бұрын

Thank you for this man! Over the years my push day has developed to a workout almost identical to yours! I believe the optimisation and ideas you present here will really help me to grow!

@xblacksheep Жыл бұрын

Happy new year! So excited for this series!

@Taseradict Жыл бұрын

Thanks Jeff for sharing your knowledge! I'm 6 weeks into a minimalist inspired training, with the equipment I have at my humble home gym and definitely getting stronger and hitting my goals

@ami20p 11 ай бұрын

Warm up: Arm Circles Cable External Rotations Exercises: 1. Warm Up On Dumbell Press Dumbell Press: 1 Set X 3-5 Reps (near max effort) 2. Larsen Press (Straight Legs Press) Reduce Weight 75% of Top Set Weight (X kg x 75% = ) Control Weight (2 Sets X 10 Reps) 3. Standing Arnold Press: 3 Sets X 8-10 Reps. 4. 4a: Press-Around: 2 Sets X 12-15 Reps 4b: Pec Strech After Each Chest Side Trained 30s Hold 7/10 intensity (just before the point of discomfort) 5. Cross-Body Cable Y-Raise: 3 Sets X 12-15 Reps. 6. (SUPER SET) 6a. Squeeze-Only PressDown: 3 Sets X 8 Reps 6b. Strech-Onlly Overhead Extention: 3 Sets X 8 Reps 7. Cross-Body Tricep Extension: 2 Sets X 10-12 Reps

@quanghuyvo423 Жыл бұрын

Perfect, tomorrow is my push day so i’ll do it. Happy new year

@RZ9933 Жыл бұрын

Happy new year Jeff! Thank you for the excellent video

@brendanwaldon2117 Жыл бұрын

Love your content Jeff, and happy new year! One question I have is how much time do you rest between warm up sets?

@itzvinc3 Жыл бұрын

Bout to hit a push workout so this came out perfectly on time

@matthewbeardsley9377 Жыл бұрын

Seeing this on the first workout day of the year. I have been looking for a new routine for the split, and as always, Jeff has come through. Cheers friend, happy gains

@CAJOHN Жыл бұрын

Been doing this for a month now and have made good progress thanks Jeff

@richardtrass Жыл бұрын

I’m a big fan of Jeff but I’m a bit suprised by some of the exercise selection here. I think the heavy set then feet up Larsen version is unnecessarily complex for Hypertrophy. This seems like a strength / Hypertrophy compromise. Why not just stick with a normal bench press or better still DB press. In my experience cable press arounds are just awkward and not good bang for buck. You’ve already done pressing so I don’t see the need for another press. Imo better options would be single arm cable flys which get the same cross over the centre line without the awkwardness of the press around. The Arnold press is an odd choice when the front delts were hit on the bench. I’d favour a standard DB shoulder press. And I think there are better tricep isolation exercises than the one noted. Just the manner of holding the cable like that cannot be loaded well. There are better ways to load the long head like overhead cable tricep extensions. I would credit Jeff’s great friend John Meadows for the Y raise who posted on this years before Berto but I agree they’re a good option.

@okayzimbabwe Жыл бұрын

He usually has multiple workouts per Push, Pull, and Legs so the other muscle groups you mentioned are addressed on other days in a 5-7 day split

@richardtrass Жыл бұрын

@@okayzimbabwe it’s not the muscle groups but just the exercise selection I’m surprised about. But Jeff is one of the best so I’m sure he has reasons. And yes he has other programs for sure. All the best brother.

@primejoyofbearding2128 Жыл бұрын

@@richardtrass Well he did say that he want to keep some approach to strength so the Larsen Press adresses this topic

@wheredideliasgo Жыл бұрын

Great acknowledgments man. i thought the arnold press was a good selection considering it’s a multi joint shoulder movement and throws more stability/control then traditional DB Press.

@richardtrass Жыл бұрын

@@wheredideliasgo true

@seanhoppe9065 Жыл бұрын

Been getting really bored with my push pull leg split, couldn't have asked for this at a better time. Thank you Jeff 🙏

@luisgaleno9014 Жыл бұрын

First time coming across this page, and I’m in awe 🙏🏽 doing gods work brother

@chris0k Жыл бұрын

This is awesome, I’ve been using the 2021 push pull legs for a year now-or 2, now I’m exited to use this one now ❤️

@Yerruo2 Жыл бұрын

Last PPL got me in bodybuilding, I’m super excited to see whats next Jeff. Thanks for all your research man fr changed my life !!

@optimusprime-0074 Жыл бұрын

Same here man, Jeff’s knowledge and wisdom as shaped my physical strength into what it is. When friends ask me what I do to get so jacked I normally point them to Jeff’s PPL’s split. Love you Jeff ‼️

@alexpalfrey7823 Жыл бұрын

Could you link this please?

@Yerruo2 Жыл бұрын

@@alexpalfrey7823 kzfaq.info/sun/PLp4G6oBUcv8x4Z0h8Fd40t--bGSwZjusI

@jringhisen Жыл бұрын

I'm on day 3 (legs) and this is by far the most informed and easy to follow workout I've done in a while. Appreciate the links to demonstrations, RPE guidelines, and tips on improving mind-muscle connection. Thank you for the hard work you put into it.

@davidfetik8887 Жыл бұрын

are you just repeating push1 for push2, pull1 for pull 2, etc

@jringhisen Жыл бұрын

@@davidfetik8887 No, I purchased the full workout and it has some variety. Also the phases change up the intensity.

@davidfetik8887 Жыл бұрын

@@jringhisen can i venmo u for the other 3 days lmao

@JordanAnkers 8 ай бұрын

@@jringhisendoes Jeff do push & pull twice per week?

@jringhisen 8 ай бұрын

@@JordanAnkers Goes Push, Pull, Legs, Upper, Lower. The Upper/Lower is a combination of push and pull focusing on each region that double taps the large muscles and introduces different motions to hit the smaller and stabilizing groups. While I have changed some of the exercises, I still use this split each week with 2 days rest - after legs, and after lower.

@Not_Valentine Жыл бұрын

Started the year off getting sick, so I'm already behind, but I can't wait to get started on this program! First time buyer, hoping to break through a new level!

@learningkickboxing Жыл бұрын

Hey jeff I absolutely love your content it's always good to see someone bring in science backed workout and training sessions.

@danieltsw Жыл бұрын

Bought the program during the pre-sale and did my first workout of the year already! Excited for the next 12 weeks

@nathanstephens6499 Жыл бұрын

I bought my program and it’s no where to be found

@Someguy8822 Жыл бұрын

Do the exercises change much in 2nd/3rd phases?

@filipstrom6682 Жыл бұрын

How often will these videos come out? So excited!

@ahmedtaki365 Жыл бұрын

Most likely once a month

@slimjesus9872 Жыл бұрын

Just finished the first week after buying the 4 day a week program. Gotta say, I think the press arounds are my new favorite chest exercises, and I really enjoy all the different techniques and new exercises utilized in the program in general. It's really refreshing and a lot of fun to try out new things in the gym.

@miafitness Жыл бұрын

editing is mad dope wow!!!

@gifflube2783 Жыл бұрын

Just got done with day 1 of this workout and then this video pops into my feed, it's brutal

@Bertu_XYZ Жыл бұрын

I bought it too today, but now I am here thinking why I did. The guy shows all the exercises in this video of Push day 1.

@gifflube2783 Жыл бұрын

@Bertu true I'm not too mad though because he won't show any of the phase 2 or 3

@gilavx999 Жыл бұрын

@@Bertu_XYZ I def think theres a lot of value in the whole program since he usually puts a lot of thought into progression, target RPE, reps and sets etc.

@CD-nk4ru Жыл бұрын

How much was the programme

@Bertu_XYZ Жыл бұрын

@@CD-nk4ru Had a voucher so 23,- euros

@trainwithtaku Жыл бұрын

The most legit in the "science based" fitness space 💪🏾 Always learn something new. Perfect balance of science and "bro wisdom" . Will add that triceps combo to my routine for sure 👌🏾

@thispak Жыл бұрын

Happy New Year, thanks for always pumping out good content!

@ImRespawn Жыл бұрын

Can you explain why you pick the standing Arnold press over something like a seated shoulder press or a machine shoulder press? I thought the Arnold press is inferior for hypertrophy

@quantumprofitlab Жыл бұрын

it is inferior

@sahilsvision Жыл бұрын

please provide a source to back this up

@sahilsvision Жыл бұрын

@@quantumprofitlab please provide a source to back this up

@vicenteherrera1821 Жыл бұрын

@@sahilsvision why a rotation would it be worth when you can do the normal press with less need of stabilitation... I think that the Arnold press would need a source saying that it is better

@JR-pt8oz Жыл бұрын

Gimmicks. The first 3 exercises have no business there if the goal is just being efficient from a hypertrophy standpoint.

@mister_t7333 Жыл бұрын

The e-book came out today and this video came out today… does this mean daily uploads for the coming 5 days?

@Someguy8822 Жыл бұрын

@respectpill882 Жыл бұрын

Thank you so much for the programmes, please we can't wait for pull

@itzzzRAMPAGE Жыл бұрын

I’m hella happy you added a alternative to the bench. My rotator cuff won’t allow me to do the bench without pain. But dumbbells hit just right for me.

@jeanpaulvargas3645 11 ай бұрын

Keep in mind, the Five stars are based on my needs for this item kzfaq.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.

@instrong Жыл бұрын

Actually these are nive exercises. Recently i've made pretty same video and also important to remember than your progress depands on time y spend on your technique!

@ruwaisshebin1193 Жыл бұрын

Waiting for pull day😭

@kevinsmith8469 Жыл бұрын

So excited to finally get in the gym with this. The pre order I got is here and I’m for it.

@carastone3473 Жыл бұрын

Happy new year, Jeff!

@zaynrahman600 Жыл бұрын

Much waited!

@RohanKerai07 Жыл бұрын

For the press round, do we do 2 sets for each or does 2 sets mean 1 for each???

@C0d0ps Жыл бұрын

One set means x amount of reps one time. Example is 10 reps and 1 set means you don’t do more than 10 reps. Updated example: If you use a machine with two hands pulling towards you or bicep curling then: one rep = one pulling motion towards you with both arms For biceps this would be one curling motion with both arms for one rep. You would have to be more specific about which exercise you are talking about. For bench press has 4 warm up sets and 1 max weight set (80% of your 1 rep max). For max weight bench press aim for 4-6 reps according to Jeff.

@sungjin4628 Жыл бұрын

@@C0d0ps I think you missed the bit where they specified the exercise.. @op one set is complete once you do each arm so 2 sets on each side.

@C0d0ps Жыл бұрын

@@sungjin4628 You seem to have a problem with reading comprehension so I will help you. No I did not miss anything. “For the press round, do we do 2 sets for each or does 2 sets mean 1 for each???” A press round is not an exercise. Nowhere in this comment does it mention a specific exercise. “For each” means all exercises mentioned in a video, in programming we call this “all mentioned”. All does not mean specified. They asked for what a set means. Yes I did not mention a cross training device like machines. That does not mean that I did not explain sets. This also does not mean that I “missed” something.

@samrathsingh8174 Жыл бұрын

2 sets of each

@hasannavqi5131 Жыл бұрын

@@C0d0ps A press (a)round IS an exercise. He was asking if you do one set for each arm or two.

@Elirides Жыл бұрын

Jeff, your original ppl series changed my life, with the right diet I dropped from 22% to -+13%, thank you so much ❤

@Boomskee Жыл бұрын

Just bought it. Long time follower, just happy to pay it back for all of your content I’ve enjoyed over the past few years.

@jackboisseau6932 Жыл бұрын

Where are the other videos JEFF I needs me a cool new ppl split

@whiggles9203 Жыл бұрын

1:58😟

@blizzyblaze9735 Жыл бұрын

Happy new year Jeff much love to you you’re awesome bro💛💪🏾

@elliotjones1742 Жыл бұрын

Been watching for years, and used to build my routine around these videos...this time I thought "come on, support the guy!" So I bought the program:) great job Jeff 👏

@yazanbanat6390 Жыл бұрын

WHERE IS THE NEXT ONE 🤣

@sinjb6206 Жыл бұрын

Idk this is a weird one at lest 3 of the 7 movements could be change to way more efficient ones 🤷🏻‍♂️

@keiferla-rose1853 Жыл бұрын

I was thinking the same, not a fan of this workout

@sinjb6206 Жыл бұрын

@@keiferla-rose1853 yeah honestly some of his decisions are super questionable and very suboptimal movements specially for an “ultimate” push pull legs program . It’s definitely a weird one

@thebeardo5775 Жыл бұрын

Which ones? Im new and would like to know which of these aren't efficient

@TheMudsnake Жыл бұрын

Eh, not everything you do has to be 100% optimal, last time I checked none of us are Mr. Olympia. It’s good to find a balance between what’s enjoyable and what produces the best results.

@IVIFII2IC Жыл бұрын

@@TheMudsnake right, but that’s how he’s advertising it.

@Navible Жыл бұрын

YES A NEW YEAR A NEW JEFF!

@spicycurry7238 Жыл бұрын

amazing video as always. I look forward to learning more from this channel in the whole year

@Tepera Жыл бұрын

A little strange that Jeff is promoting a standing Arnold press, which is very inferior to a normal shoulder press with 45 degree angle of arms. Also, the pec stretch is pointless if a cable flys are already performed correctly

@mincraftcreator Жыл бұрын

Wdym by 45 degree arm angle? Just curious and trying to learn!

@ehogg421 Жыл бұрын

@@mincraftcreator when your elbows are directly to the side of your shoulders this is angle of 0 degrees, when you elbows are slightly in front of your shoulders this is 45 degrees, most people find this angle to be more comfortable than 0 degrees

@Matth_M Жыл бұрын

The workout is certainly fine, but very powerlifting-centric with explanations about what the powerlifting federation says. The video title talks about muscle growth, BODYBUILDING, not powerlifting. We should stop mixing the two as they are very different sports.

@fraliv5526 Жыл бұрын

How is this workout power lifting-centric? Powerlifters would have way more working sets on the bench press than this.

@night89so38 Жыл бұрын

Love it! Can’t wait to try my next push day!

@Volnixz Жыл бұрын

Wow I've been lifting for a while now but I still learned a few new things. Thanks for the video Jeff!

@ainsley3203 Жыл бұрын

Dzięki stary mega fajny trening razem z kolegom dzięki temu laduhemy testosteron w odbyt dzięki jeszcze raz

@kamilstrzelinski8539 Жыл бұрын

Pompa jak skurwyzlsyn ja tez wale testosteron

@zackariasedwall8094 Жыл бұрын

The Christmas present we all needed!

@RealziesCuts Жыл бұрын

Thank you Jeff enjoy this magnificent Monday! 🏆

@blairkosa Жыл бұрын

Dude…. Absolutely STELLAR … STELLAR.. descriptions.. And instruction. Your content.. is by far superior to most I’ve ever even seen. Thank you for what you do and how you do it. You make the world a better place. I’m very grateful for your giving our people your love and experience. Gangsta ass

@spartangamingofficial1240 Жыл бұрын

New year new Jeff. Dude just keeps getting better and better in terms of contents ❤️❤️

@aidanshoemaker1370 6 ай бұрын

Your stuff is awesome man. Just found it today and I’m definitely implementing it into my daily regiment. Thanks for posting this stuff.

@deedee20062008 Жыл бұрын

Amazing video! The tricep supersets are going to my plan!!! Thanks 🎉

@jarredeaster08 Жыл бұрын

YOOOO NEW PPL SERIES? IM SO HYPED YESSS

@cragratoutdoors Жыл бұрын

Preordered this and can’t wait to get started. Video library is excellent

@zacharybundy8638 Жыл бұрын

I'm currently halfway through Jeff's previous Push Pull Leg program and I'm loving it. Looking forward to trying this new one once I'm finished!

@NickKnox-hr2hy 8 ай бұрын

Any results?

@jgjgjgj1 Жыл бұрын

Perfect for the Newyear!

@irazibbu8229 Жыл бұрын

Gonna try this tomorrow. Loved your pull video. Cheers!

@bradenwhite4356 Жыл бұрын

This is an extremely well done video. No bs, just useful info. Thanks

@cdi9380 Жыл бұрын

Seems pretty well thought out and full of detail. I will be saving this for when I am in my bulking phase.

@user-we9bn3gu5p 11 ай бұрын

Bro thx so much i’ve been looking for this vid

@amitsela2431 Жыл бұрын

Always fun seen you again on screen!💪🏻

@chomusuke746 Жыл бұрын

Honestly you're the best, I've started working out last month but I was clueless on how or what I should actually do. Thank God I found you

@sixworlds Жыл бұрын

i just started using your old one and now you are going to make me rewrite all of these new ones down XD

@coysmccoysface4221 Жыл бұрын

Really great video. This programme may be too advanced for me as I am only on the start of my second year of lifting but some useful information here for sure!