The Most Scientific Way to Train Your BACK | Training Science Explained

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▹ CHANNEL MERCH!

▹ MY ARM TRAINING SCIENCE-BASED VIDEO →

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This video was edited by Jeff Nippard and Rashaun R using Final Cut Pro X

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I'm 5'5, 173 lbs. My form was sloppy in this video. I was sick while recording this workout and didn't want to drop my weights back too much, but re-watching some of this footage, I think I should have. Anyway, enjoy!

[JeffNippard]

My form was a bit sloppy in this video. I was sick while recording this workout and didn't want to drop my weights back too much, but re-watching some of this footage, I think I should have. Anyway, I hope you enjoy! Happy New Year!!

[nine]

1:53 Pre-activation: lat pull in
2:05 Pre-activation: cable pullover (2-3 slow, focused and lightweight sets)
2:34 Lat pull down; 3:30 medium grip(1.5 shoulder width), 3:57 pronated overhand grip
4:51 Rows; 4:54 chest supported t bar row, 5:39 bent over Barbell row, 5:48 dumbell rows
6:00 Facepulls; 6:08 "high row"
6:16 "external rotation"
6:35 Barbell Shrugs

[gpsewtohul]

3 magic J's :
Jeff cavaliere
Jeff nippard
Jeremy ethier

[adamthomas]

I love that your videos are so re-watchable. Whenever I find myself in a slump where I get down about my progress with a particular exercise or muscle group, I can open up your videos on the topic and feel energized and ready to get after it. For the last couple of years, I have watched this video periodically when feeling stagnant on my back and it never fails to get my head right before a tough pull day. Thanks.

[martinheiner]

Summary:

1) Lat-pre-activation movement: one arm lat pull ins or cable pullovers; 2 - 3 slow, focused and lightweight sets
2) Pulldown to the front, medium grip (1.5 shoulder with), pronated (overhand) grip
3) Rowing movement vary the exercise and grip with from time to time
4) Facepull: "high row" pull to eyes and squeeze shoulderblades together; external rotation for shoulder health
5) Barbell shrugs with a slightly wither grip then shoulder with

[adriaan]

That warm up lat pull in just taught me how to feel my lats, so happy I tried it!! Saved me a lot of just going through the motions.

[IslamAbuauf]

Daaamn bro ! What a video to end the year with
500k Lets goooo !

[Ironborne]

Pre-Activation: Lat Pull In
Pre-Activation: Cable Pullover
• 2-3 Sets
• Slow and Controlled
Lat Pull Down
• PULL TO THE FRONT OF THE NECK
• USE A MEDIUM, 1.5x SHOULDER WIDTH GRIP
• USE A PRONATED (OVERHAND) GRIP
Chest Supported T-Bar Riws
Barbell Rows
Dumbbel Rows
Facepulls
• HIGH ROWS
Barbell Shrugs
• WIDE GRIP

Lats: Type 2
Traps: Type 2
Spinal Erectors: Type 1

Type 2 = may respond to heavier loads
Type 1 = may respond to lighter loads

"most people seem to encounter serious recovery problems above 25 sets per week"
-Dr Mike Israetel

[DAVICIOUSX]

We have to get Jeff Nippard and Jeff Cavaliere in the same room, though I'm worried the world might explode.

[ericc]

Jeff’s videos are so well-researched, well-done, and experience-supported.

Seriously, he should duplicate himself and train people all over the world!

[kyoung]

So helpful. Love how each medical study is put on the screen with every point you make.

[AakashPuttige]

Each edit is progressively looking more 🔥 man. Way to round off 2017, keep at it!

[tobii]

5:53 I would recommend to do the rows standing on both feet so your pelvis is loaded equally
It's the number one cause of hernia

[Parsons]

When you’re binge watching Jeff’s videos and he suddenly uploads Back. Praise the Iron Lords god bless you Jeff.

[BlakePaschal]

This thumbnail looks dope as hell. Great vid Jeff!

[christiantanchoco]

Love this guy . Concise, direct and informative. More power

[cheit]

Your 'science explain' videos are the reason I subscribed. Keep it up man!

[armadafilms]

great stuff, i would love to see a written description in these videos below the video itself. in terms of the workout. eg. Lat Pull Down: 4 sets, 10-12 reps 60 sec rest etc..

just some food for thought, not sure if anyone else would benefit from it.

[abigailbemm]

Absolutely love you and Stephanie's videos. You both are incredibly knowledgeable! Watch every single on of your videos and have put them into practice with my training. Thanks again and looking forward soooo much to your 2018 content :)

[elizabethdrapiza]

The amount of data this guy must go through to make these videos. Fucking fantastic. Thank you from the bottom of my heart 😹💯