The Most Effective Science-Based Chest & Back Workout (Full Upper Body) Science Applied
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Date: 2019-11-06
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Comments and reviews: 9
boxerfencer
Jeff, putting the rear delts isolation exercise before the compound equivilent is an error. I think you yourself have reviewed at least one study showing the error of pre-exhaust, that being the muscle targeted doesn't do any more work in the compound exercise but the synergists pick up the slack, which defeats the purpose. Moving on to programming, i also think 2 horizontal press movements in one session isn't optimal due to accumulated in session fatigue for that motor pattern. And the standing Arnold press is a nice touch but done prior to the heavy horizontal press allows for a nice warm up leading in. It's not heavy and so not going to exhaust prior to benching.
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Jeff, putting the rear delts isolation exercise before the compound equivilent is an error. I think you yourself have reviewed at least one study showing the error of pre-exhaust, that being the muscle targeted doesn't do any more work in the compound exercise but the synergists pick up the slack, which defeats the purpose. Moving on to programming, i also think 2 horizontal press movements in one session isn't optimal due to accumulated in session fatigue for that motor pattern. And the standing Arnold press is a nice touch but done prior to the heavy horizontal press allows for a nice warm up leading in. It's not heavy and so not going to exhaust prior to benching.
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CheTranqui
Hey Jeff I'm a former runner who wants to get back into running again, but generally speaking I always overdo it and get myself injured (significantly) before attaining my goal. This time around I'm doing it differently: Lifting weights and losing weight, THEN getting back into running. I'm currently doing an upper/lower split (4 workouts total per week) with an hour per lifting session with some easy cycling on my rest days. My question for you is this: Are my heart and lungs getting stronger as a result of my lifting? Does lifting weights increase my VO2 max? Should I incorporate HIIT for cardiovascular health? If so, when & how often?
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Hey Jeff I'm a former runner who wants to get back into running again, but generally speaking I always overdo it and get myself injured (significantly) before attaining my goal. This time around I'm doing it differently: Lifting weights and losing weight, THEN getting back into running. I'm currently doing an upper/lower split (4 workouts total per week) with an hour per lifting session with some easy cycling on my rest days. My question for you is this: Are my heart and lungs getting stronger as a result of my lifting? Does lifting weights increase my VO2 max? Should I incorporate HIIT for cardiovascular health? If so, when & how often?
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Matthew Reid
How do you feel about making the weekly split: Lower (anterior, Upper (posterior, Lower (post, Upper (ant, then lower total de-load on the 5th day, followed by upper total de-load on the 6th? so far, this has been effective in reducing the lag time between training groups without injury. Intensity sits around 55-70% every other week, then swaps for 70-85% between those. De-load day intensity is approximately 35-40% (based on 1rpm, or RPE for the movement type. Any advice in adjusting this 6-day set up?
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How do you feel about making the weekly split: Lower (anterior, Upper (posterior, Lower (post, Upper (ant, then lower total de-load on the 5th day, followed by upper total de-load on the 6th? so far, this has been effective in reducing the lag time between training groups without injury. Intensity sits around 55-70% every other week, then swaps for 70-85% between those. De-load day intensity is approximately 35-40% (based on 1rpm, or RPE for the movement type. Any advice in adjusting this 6-day set up?
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Wszystko jedno
Damn man, you didn't even hit half of your back. You call it chest and back training, when youve done only 2 chest excersises (main and accessory lift) and 3 back ones. Chest has 3 main areas, you need to attack from different angles too. You didn't do much work with traps, literally 0 with upper traps, 0 work of lower back and little with rotators. Seriously that's not how you should perform your chest and back training sessions mates.
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Damn man, you didn't even hit half of your back. You call it chest and back training, when youve done only 2 chest excersises (main and accessory lift) and 3 back ones. Chest has 3 main areas, you need to attack from different angles too. You didn't do much work with traps, literally 0 with upper traps, 0 work of lower back and little with rotators. Seriously that's not how you should perform your chest and back training sessions mates.
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Benjamin Kelley
I would venture to say there is no top and bottom half of the tricep extension ROM, anything less than around 90 degrees (where the arms bend closer to the body and the elbows begin to raise higher, the lats and biceps are being worked, more like straight arm pull-down. I could be wrong based on muscular activation studies, but it seems like doing 3 sets of extensions with proper form would activate the triceps just as effectively.
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I would venture to say there is no top and bottom half of the tricep extension ROM, anything less than around 90 degrees (where the arms bend closer to the body and the elbows begin to raise higher, the lats and biceps are being worked, more like straight arm pull-down. I could be wrong based on muscular activation studies, but it seems like doing 3 sets of extensions with proper form would activate the triceps just as effectively.
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Joshua Fifis
I prefer to only workout on weekdays (keep the weekend free for the family, so I would only need 5 out of the 6 days of this upper/lower split. Id most likely drop a lower day as Im happy with a 3: 2 upper: lower ratio. Is there a lower day thatd be best to drop or should I just reconfigure the 3 lower days in to 2 days by leaving out a few exercises?
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I prefer to only workout on weekdays (keep the weekend free for the family, so I would only need 5 out of the 6 days of this upper/lower split. Id most likely drop a lower day as Im happy with a 3: 2 upper: lower ratio. Is there a lower day thatd be best to drop or should I just reconfigure the 3 lower days in to 2 days by leaving out a few exercises?
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Latissimus65
I noticed people like Mike Israetel and Revive Stronger only count an exercises primary target when counting weekly sets. So only things like laterals, face pulls, and rear delt flies count towards delts. Only compound pushing/pulling counts towards chest/back. Etc. The way you count is closer to the Helms way. Do you think this way is more accurate?
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I noticed people like Mike Israetel and Revive Stronger only count an exercises primary target when counting weekly sets. So only things like laterals, face pulls, and rear delt flies count towards delts. Only compound pushing/pulling counts towards chest/back. Etc. The way you count is closer to the Helms way. Do you think this way is more accurate?
reply
Owen Weeks
Hey Jeff Love the content, quick friendly question: why is there no upper trap emphasis exercises like shrugs in the upper/lower split? I understand you can add things for your underdeveloped muscles, but if they aren't lacking already won't they eventually fall behind? Thanks and keep up the awesome videos/podcast: )
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Hey Jeff Love the content, quick friendly question: why is there no upper trap emphasis exercises like shrugs in the upper/lower split? I understand you can add things for your underdeveloped muscles, but if they aren't lacking already won't they eventually fall behind? Thanks and keep up the awesome videos/podcast: )
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Benjamin Bratz
I am very confused. I have bought this program, and it does indeed look the same from a frequency standpoint, but the exercises selection is different. I am certain that it is the same program JEFF NIPPARDS UPPER/LOWER - SIZE AND STRENGTH PROGRAM. I am very thankful for any answers provided.
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I am very confused. I have bought this program, and it does indeed look the same from a frequency standpoint, but the exercises selection is different. I am certain that it is the same program JEFF NIPPARDS UPPER/LOWER - SIZE AND STRENGTH PROGRAM. I am very thankful for any answers provided.
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