The Perfect Back & Biceps Workout (According To Science)
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Date: 2023-07-10
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Comments and reviews: 19
Veganvixen
Hi there! I've been watching your videos for some time now and you've really inspired me to believe that I can have a more fit body. Because of this, I've been training to start backpacking/hiking and was wondering if you might be able to suggest some better recovery steps? Yesterday I did a test run with my 35lb pound pack and carried it semi-well for the 11 mile trip. However, today my whole body is very fatigued, like difficult to move kind of fatigued, and I would need to do the same trip back if doing the real hike. I drank electrolytes and had protein powder, I'm not sure I drank enough, but should I up the protein powder and take magnesium? I've heard it helps with muscle recovery. I don't fancy stuff, just basic things I can find at the grocery store. Any advice is appreciated, I love your work!
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Hi there! I've been watching your videos for some time now and you've really inspired me to believe that I can have a more fit body. Because of this, I've been training to start backpacking/hiking and was wondering if you might be able to suggest some better recovery steps? Yesterday I did a test run with my 35lb pound pack and carried it semi-well for the 11 mile trip. However, today my whole body is very fatigued, like difficult to move kind of fatigued, and I would need to do the same trip back if doing the real hike. I drank electrolytes and had protein powder, I'm not sure I drank enough, but should I up the protein powder and take magnesium? I've heard it helps with muscle recovery. I don't fancy stuff, just basic things I can find at the grocery store. Any advice is appreciated, I love your work!
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Mr.
im new to lifting ( 2 months) i have felt soreness in every part of my body that i worked out except the back, never felt anything there, really tried to focus on the form and pull with my back instead of my arms, a lot of the time my hands get tired first. what do i do? should i consider lifting straps or are they not important? i have tried every single exercise imaginable but i got nothing except traps from deadlifts. i know soreness isn't the only indicator of a good workout but the fact that it NEVER happened is concerning
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im new to lifting ( 2 months) i have felt soreness in every part of my body that i worked out except the back, never felt anything there, really tried to focus on the form and pull with my back instead of my arms, a lot of the time my hands get tired first. what do i do? should i consider lifting straps or are they not important? i have tried every single exercise imaginable but i got nothing except traps from deadlifts. i know soreness isn't the only indicator of a good workout but the fact that it NEVER happened is concerning
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Mugshot
I cant get dumbbell rows to work. No matter how I change positions, angles or techniques, I can't feel my back pulling up the weight. I feel it mostly in my forearms, tri's and rear delts. I had a friend poke at my lats while Im rowing to get a better mind/muscle connection, but my lats are barley working at all. Wish I could get it to work since everyone says how good it is for growing your lats.
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I cant get dumbbell rows to work. No matter how I change positions, angles or techniques, I can't feel my back pulling up the weight. I feel it mostly in my forearms, tri's and rear delts. I had a friend poke at my lats while Im rowing to get a better mind/muscle connection, but my lats are barley working at all. Wish I could get it to work since everyone says how good it is for growing your lats.
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xploszia
Hello Jeff. I have one question. If the only important reps for hypertrophy are those last few reps close to failiure, wouldn't it make sense to train with very low rest times for example 30 sec because then you would be able to reach those sets much earlier and would save a lot of time due to your muscles still being exhausted from the previous set?
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Hello Jeff. I have one question. If the only important reps for hypertrophy are those last few reps close to failiure, wouldn't it make sense to train with very low rest times for example 30 sec because then you would be able to reach those sets much earlier and would save a lot of time due to your muscles still being exhausted from the previous set?
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Eric
Back or pulling exercises is one routine I start with a more calisthenics approach and do two sets of six to seven exercises, which include pull up and chin up variations. Then I break into weights. Pull ups are just damn hard when done properly and should not be neglected on any back routine.
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Back or pulling exercises is one routine I start with a more calisthenics approach and do two sets of six to seven exercises, which include pull up and chin up variations. Then I break into weights. Pull ups are just damn hard when done properly and should not be neglected on any back routine.
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Haabiuallh
Hey Jeff. Would it be possible if you construct a video on how to construct your own gym routine/split? I bought your ultimate PPL routine and found it too complicated, however, I have been doing your fundamentals routine for quite some time. I am struggling on what to do rn. Thanksss!
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Hey Jeff. Would it be possible if you construct a video on how to construct your own gym routine/split? I bought your ultimate PPL routine and found it too complicated, however, I have been doing your fundamentals routine for quite some time. I am struggling on what to do rn. Thanksss!
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Mischa
Hey Jeff. Would it be possible if you construct a video on how to construct your own gym routine/split? I bought your ultimate PPL routine and found it too complicated, however, I have been doing your fundamentals routine for quite some time. I am struggling on what to do rn. Thanksss!
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Hey Jeff. Would it be possible if you construct a video on how to construct your own gym routine/split? I bought your ultimate PPL routine and found it too complicated, however, I have been doing your fundamentals routine for quite some time. I am struggling on what to do rn. Thanksss!
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Enoch
Hey Jeff. Would it be possible if you construct a video on how to construct your own gym routine/split? I bought your ultimate PPL routine and found it too complicated, however, I have been doing your fundamentals routine for quite some time. I am struggling on what to do rn. Thanksss!
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Hey Jeff. Would it be possible if you construct a video on how to construct your own gym routine/split? I bought your ultimate PPL routine and found it too complicated, however, I have been doing your fundamentals routine for quite some time. I am struggling on what to do rn. Thanksss!
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Alain
Could you do the best workouts for boxing or combat sports because youd grt so many views and there are no videos made in these detail's for what to do for combat sports ie cardio, stability and strength.
But if you do make videos for that there will be so many more killers lol
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Could you do the best workouts for boxing or combat sports because youd grt so many views and there are no videos made in these detail's for what to do for combat sports ie cardio, stability and strength.
But if you do make videos for that there will be so many more killers lol
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Bryce
Jeff, this new program doesn't seem to use % based loads on your main lifts (Squat, deadlift, bench, OHP. Is the goal more to try and use RPE to hit your reps versus tracking weight each week? It definitely seems a bit different from your other programs in this regard.
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Jeff, this new program doesn't seem to use % based loads on your main lifts (Squat, deadlift, bench, OHP. Is the goal more to try and use RPE to hit your reps versus tracking weight each week? It definitely seems a bit different from your other programs in this regard.
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Koreus
Why would you stop the first exercise at the midline? Lets assume the science is correct and the lat has no leverage - how do you train those other back muscles that would take over? Aren't those back muscles? And what and this is more likely - the lat has leverage?
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Why would you stop the first exercise at the midline? Lets assume the science is correct and the lat has no leverage - how do you train those other back muscles that would take over? Aren't those back muscles? And what and this is more likely - the lat has leverage?
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Alantino
On the bent over dumbbell row, Ben Pakulski instructs people that the bent knee should be the same side as the arm pulling the weight. He also pulls the elbow past your side curving a bit in as you go past the spine. Any thoughts on this? Thank you Jeff!
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On the bent over dumbbell row, Ben Pakulski instructs people that the bent knee should be the same side as the arm pulling the weight. He also pulls the elbow past your side curving a bit in as you go past the spine. Any thoughts on this? Thank you Jeff!
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Diana
On the bent over dumbbell row, Ben Pakulski instructs people that the bent knee should be the same side as the arm pulling the weight. He also pulls the elbow past your side curving a bit in as you go past the spine. Any thoughts on this? Thank you Jeff!
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On the bent over dumbbell row, Ben Pakulski instructs people that the bent knee should be the same side as the arm pulling the weight. He also pulls the elbow past your side curving a bit in as you go past the spine. Any thoughts on this? Thank you Jeff!
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Rounak
Wow just wow bro you are doing a wonderful work for all of us who love the fitness and telling about the perfect back and biceps workout with the help of science and keep it up and keep up the good work as always and take care
Keep smiling always
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Wow just wow bro you are doing a wonderful work for all of us who love the fitness and telling about the perfect back and biceps workout with the help of science and keep it up and keep up the good work as always and take care
Keep smiling always
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Professional
If you're not a professional bodybuilder do you really need an isolation bicep exersice? I think pulling is enough, even better if you pull up. But yeah that's just me feeling too exhausted to do an extra isolation exersice
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If you're not a professional bodybuilder do you really need an isolation bicep exersice? I think pulling is enough, even better if you pull up. But yeah that's just me feeling too exhausted to do an extra isolation exersice
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Dirk_ui
I just switched to pull-ups with a wide grip to target more lower lat instead of doing lat pull-down because my home gym machine doesn t have enough weight on it. Pull ups will humble you if you do them slow and controlled.
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I just switched to pull-ups with a wide grip to target more lower lat instead of doing lat pull-down because my home gym machine doesn t have enough weight on it. Pull ups will humble you if you do them slow and controlled.
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TheTack
Hi, could you do a video on static streching? What are most effective streching exercises for each body part? I think a lot of bodybuilders have problems just because they skip streching.
Great videos. Thank you.
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Hi, could you do a video on static streching? What are most effective streching exercises for each body part? I think a lot of bodybuilders have problems just because they skip streching.
Great videos. Thank you.
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TАP
Hi, could you do a video on static streching? What are most effective streching exercises for each body part? I think a lot of bodybuilders have problems just because they skip streching.
Great videos. Thank you.
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Hi, could you do a video on static streching? What are most effective streching exercises for each body part? I think a lot of bodybuilders have problems just because they skip streching.
Great videos. Thank you.
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Mashalla
Wouldn't it be better to do Shruggs with your arms in front of you, so you can also pull back and target the fiber flow better? Cause with your variation the muscle is already shortened in the starting position.
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Wouldn't it be better to do Shruggs with your arms in front of you, so you can also pull back and target the fiber flow better? Cause with your variation the muscle is already shortened in the starting position.
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