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Get my new Upper Lower Size and Strength Program here:
‣ http://www.jeffnippard.com/programs/upperlower
Watch the first full lower body workout:
https://www.youtube.com/watch?v=_kLBi8tF6Kk
All of my technique videos including the deadlift and hip thrust can be found here:
https://www.youtube.com/playlist?list=PLp4G6oBUcv8yGQifkb4p_ZOoACPnYslx9
My lifting belt and training gear:
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%
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Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.strcng.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale
‣ https://vitagoods.com/jefffit
‣ Use the above link to save 60% off!
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Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
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SOURCES ▹
Scientific References:
https://www.ncbi.nlm.nih.gov/pubmed/11767248
https://www.ncbi.nlm.nih.gov/pubmed/18978615
https://www.ncbi.nlm.nih.gov/pubmed/19130646
https://www.ncbi.nlm.nih.gov/pubmed/11932579
https://www.ncbi.nlm.nih.gov/pubmed/28570490
https://www.ncbi.nlm.nih.gov/pubmed/1532462
https://www.ncbi.nlm.nih.gov/pubmed/31034463
MUSIC
‣ Ryan Little – Day 1
‣ Ryan Little – Lucy’s Song
‣ https://www.youtube.com/user/TheR4C2010
Filmed by Rashaun R and edited by us both using Final Cut Pro X and Sony A7R3
Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw
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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.
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My gym has no 2.5lb plates, so I won't be able to increase the weight every month, cus 2.5kg plates are too heavy. what do I do?
how much weight should you add on deadlifts on the week 4?
Jeff Nippard Upper-Lower Workout Split
Day 1: Leg 1__________________________________________________________
1.) Back Squat
Week 1: 3×4 Week 2: 3×5 Week 3: 3×6 Week 4: 3×4 + Weight
2.) Eccentric Accenuated RDL
3×10
3.) Walking Lunge Drop-set
3 Sets x 8/8 Reps (Each Leg)
4.) Single Leg Eccentric Leg Extension
3×10
5.) Lying Leg Curl
A1: Slow Eccentric: 2×8 A2: Constant Tension: 2×12
6-7.) Straight Leg Calf Raise / Cable Crunch (Superset)
3×15 / 3×15
Day 2: Upper Body 1___________________________________________________
1.) Barbell Overhead Press
Week 1: 2×4 Week 2: 3×4 Week 3: 4×4 Week 4: 2×4 + Weight
2.) Wide Grip Pull-Ups
3×6
3.) Close Grip Bench Press
Week 1: 2×10 Week 2: 2×11 Week 3: 2×12 Week 4: 2×10 + Weight
4-5.) Wide Grip Seated Cable Row / Incline Dumbbell Lateral Raise (Superset)
3×12 / 3×15
6-7.) Cable Crossover / Rope Facepull (Superset
2x 10(low) + 10(mid) / 2×20
8.) Supinated Dumbell Curl
3×12
Day 3: Leg 2___________________________________________________________
1.) Deadlift
Week 1: 2×5 Week 2: 3×5 Week 3: 4×5 Week 4: 2×5 + Weight
2.) Wide Stance Box Squat
Week 1: 3×8 Week 2: 3×9 Week 3: 3×10 Week 4: 3×8 + Weight
3.) Constant Tension Barbell Hip Thrust
3×12
4-5.) Leg Extension / Leg Curl (Superset)
3×20 / 3×20
6-7.) Seated Calf Raise / Ab Wheel Rollout
4x 8(pause at bottom) + 8(mid range pulse) / 3×8
Day 4: Upper Body 2___________________________________________________
1.) Barbell Bench Press
Week 1: 3×6 Week 2: 3×7 Week 3: 3×8 Week 4: 3×6 + Weight
2.) Weighted Wide Grip Pull-up
3×8
3.) Barbell Floor Press
2x 8-10
4.) Unilateral Cable Row
3×12
5.) Arnold Press
2×12
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
What makes wide stance squat more glute than quad focus, but the opposite happens with wide deadlift? Does that make sense somehow?
No good mornings? Powerlifters seething
You're making things too complicated brother !
Just try to keep it simple ….
My biggest problem is organising all this shit. Between all the muscle groups I am lost as to when to do what and how often. 😖
why are you eating your shirt?
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!
This dude is 5'2"
I do not see this at all as a posterior chain dominant Routine. Too many squats, and then you end with a movement that hits quads? I don’t get it. Seems to me more of a glute and quad dominant routine. You performed a sumo DL that like you said is more quad dominant and yes glutes as well. Stiff leg deadlift is superior for hamstring glutes and back, followed by Romanian deadlifts which really work on that hip hinge and grow the hamstrings and glutes like crazy. I see no type of leg curl variation here, no type of isolation to the hamstring , no type of isolation to the glutes , and not even a unilateral movement like a far stride Bulgarian split squat or reverse lunge. A lot of your tips are hit or miss unfortunately.
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
Awesome 👍🏾😎💯
6:00 how on earth do you get that barbell off of you?
Dude you are so knowledgable but so soooo boring, no offence like lol
Cheers Jeff, now I can bearly walk home after sets 4&5.
I found out the hard way that you can't outtrain a bad diet. As soon as I started following the Agoge Diet, I have noticed awesome muscle growth.
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.
This guy is literally like 5,5 it’s way easier to gain muscle when your a dwarf
Hey Jeff, what flavour shirt do you recommend?