The Ultimate Push Workout For Muscle Growth Explained (2023)
video description
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
Date: 2023-01-03
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Comments and reviews: 11
clamum
Man I really feel uncomfortable when I unrack the bar, for bench press, and I'm near the position where you're supposed to be with the bar roughly above eye level. I actually don't even slide that far down on the bench, for me the bar is more above my neck roughly. I just feel super unstable and weird; it feels MUCH better for me if I'm even farther up the bench. It sucks then because I'm so far up the bench and that's not ideal, but even at 115 lbs I just feel very unstable. I cannot imagine unracking a lot more than that. Part of it might be because I haven't done a ton of bench pressing, but I did it pretty consistently throughout the year and the feeling has not gone away at all. Part of it might be my weird shoulders; I can't even do skullcrushers or db pullovers because it's an instant pain with reaching over my head with a weight. Doing db triceps extensions my elbows need to be flared WAY out in order to do them at all. I'm wondering if that plays into how I feel since it's a heavy weight that far up, where my hands aren't above my head but it's high enough up to feel weird.
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Man I really feel uncomfortable when I unrack the bar, for bench press, and I'm near the position where you're supposed to be with the bar roughly above eye level. I actually don't even slide that far down on the bench, for me the bar is more above my neck roughly. I just feel super unstable and weird; it feels MUCH better for me if I'm even farther up the bench. It sucks then because I'm so far up the bench and that's not ideal, but even at 115 lbs I just feel very unstable. I cannot imagine unracking a lot more than that. Part of it might be because I haven't done a ton of bench pressing, but I did it pretty consistently throughout the year and the feeling has not gone away at all. Part of it might be my weird shoulders; I can't even do skullcrushers or db pullovers because it's an instant pain with reaching over my head with a weight. Doing db triceps extensions my elbows need to be flared WAY out in order to do them at all. I'm wondering if that plays into how I feel since it's a heavy weight that far up, where my hands aren't above my head but it's high enough up to feel weird.
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abdulrahman
this is kinda like an Egyptian training workout the beast by Momen Maher it's been out for 3 years i think or more. it's basically u'll play 4 sets the first one aims for power lifting by lifting the max weight u can from 2 to 6 reps if 7, then it's wrong and add more weight it must be from 2 to 6 reps and rest from 2 to 3 mins then the 2nd and 3rd sets will be with 50 to 60% of the max weight from 8 to 12 reps and will rest from 1-2 mins it aims for bulking. then the last one is by 50% of the previous weight from 15-20 reps but each reps must be played during kinda 6 seconds 3 for lifting the weight and 3 from lowering in then rest from 30 seconds to 1 min which aims for endurance. he tried this program on himself for a year, he participated in a competition with it and won, and now almost all Egyptians know the program.
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this is kinda like an Egyptian training workout the beast by Momen Maher it's been out for 3 years i think or more. it's basically u'll play 4 sets the first one aims for power lifting by lifting the max weight u can from 2 to 6 reps if 7, then it's wrong and add more weight it must be from 2 to 6 reps and rest from 2 to 3 mins then the 2nd and 3rd sets will be with 50 to 60% of the max weight from 8 to 12 reps and will rest from 1-2 mins it aims for bulking. then the last one is by 50% of the previous weight from 15-20 reps but each reps must be played during kinda 6 seconds 3 for lifting the weight and 3 from lowering in then rest from 30 seconds to 1 min which aims for endurance. he tried this program on himself for a year, he participated in a competition with it and won, and now almost all Egyptians know the program.
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jeffnippard
Great program but I have learned from this video that I will never take advice from any exercise influencer ever unless they are a doctor. Either you're standing or not Arnold Presses will MOST LIKELY cause injury. I dont wanna hear replies saying I'm 63 and I do this for 20 years no problem. Congrats! You have the shoulders for it! Arnold presses causes you to internally rotate your shoulders; yes, it's a GREAT workout for all 3 delts but It causes an impingement. I did this, strict form, light weights for 15 reps and it did it. My doctor and physical therapist showed me how it injured me, you're working against your own joints. I dont even work out my shoulders or do any of the fancy chest workouts he does and hit 285 for 3 the other day, I just Bench and do lat pulldowns, seated rows and thats all I needed.
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Great program but I have learned from this video that I will never take advice from any exercise influencer ever unless they are a doctor. Either you're standing or not Arnold Presses will MOST LIKELY cause injury. I dont wanna hear replies saying I'm 63 and I do this for 20 years no problem. Congrats! You have the shoulders for it! Arnold presses causes you to internally rotate your shoulders; yes, it's a GREAT workout for all 3 delts but It causes an impingement. I did this, strict form, light weights for 15 reps and it did it. My doctor and physical therapist showed me how it injured me, you're working against your own joints. I dont even work out my shoulders or do any of the fancy chest workouts he does and hit 285 for 3 the other day, I just Bench and do lat pulldowns, seated rows and thats all I needed.
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PeeBeeKing
Dear all,
just to confirm, because I'm a little confused.
For example Bench - the rest is 3-4mins on Jeff's plan.
That's mean that I have to rest 3-4mins between each set even between the warm-up sets? Or this rest-pause is after the whole exercise between/before the next one. Thank you for your explanation and for making me smarter: )
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Dear all,
just to confirm, because I'm a little confused.
For example Bench - the rest is 3-4mins on Jeff's plan.
That's mean that I have to rest 3-4mins between each set even between the warm-up sets? Or this rest-pause is after the whole exercise between/before the next one. Thank you for your explanation and for making me smarter: )
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Brennern
Started working out back on July, been watching you since then. Great content and some great programs, gone start this routine later this week. I weighed 93. 4kg before i stared working out now I'm at 77. 8kg. Finished the program for beginners a few months back and it was great. You are amazing Jeff, thank you for sharing everything you know.
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Started working out back on July, been watching you since then. Great content and some great programs, gone start this routine later this week. I weighed 93. 4kg before i stared working out now I'm at 77. 8kg. Finished the program for beginners a few months back and it was great. You are amazing Jeff, thank you for sharing everything you know.
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Geolykos
Did this today after buying the program. Was a decent set of exercises but not a fan of the Larsen press. Feels weird and wobbly.
What's the benefit over standard bench press? I dont see much difference. For example, did 85kg x10 reps with Larsen while I could've done 90 x10 with bench press.
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Did this today after buying the program. Was a decent set of exercises but not a fan of the Larsen press. Feels weird and wobbly.
What's the benefit over standard bench press? I dont see much difference. For example, did 85kg x10 reps with Larsen while I could've done 90 x10 with bench press.
reply
Ivan
Doing 1st day chest and biceps 2nd legs and shoulders 3rd back and triceps 2 times a week doing first 3 days working reasonably heavy 8-10 reps in some exercises (bench, deadlift, bent over row, squat etc) and then from the 4th to 6th day working more fore hipertrophy 10-20 reps. Is a good idea?
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Doing 1st day chest and biceps 2nd legs and shoulders 3rd back and triceps 2 times a week doing first 3 days working reasonably heavy 8-10 reps in some exercises (bench, deadlift, bent over row, squat etc) and then from the 4th to 6th day working more fore hipertrophy 10-20 reps. Is a good idea?
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SeaOfMany
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
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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
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dudeStellar
I find it ridiculous that people preach to not stretch before or during lifting. it literally just makes sense. Static stretching is opening up your body and muscle fibers which allows for better blood flow to the muscle, which leads to more likely chance of hypertrophy
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I find it ridiculous that people preach to not stretch before or during lifting. it literally just makes sense. Static stretching is opening up your body and muscle fibers which allows for better blood flow to the muscle, which leads to more likely chance of hypertrophy
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jor
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!
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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!
reply
Jakub
Would alternating this ppl program with your intermediate-advanced PPL hypertrophy program be beneficial? Like switching program after each time it s fully completed? Because I m looking to gain strength on the three lifts, but also want to grow as much as possible
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Would alternating this ppl program with your intermediate-advanced PPL hypertrophy program be beneficial? Like switching program after each time it s fully completed? Because I m looking to gain strength on the three lifts, but also want to grow as much as possible
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