The perfect back and biceps workout according to BOSROX science

Could this be the perfect back and bicep workout according to science? This is truly what Jeff Nippard believes.

Jeff Nippard is a professional natural bodybuilder and strength coach who shares training tips and plans on his YouTube channel.

And how did he find the perfect back and biceps workout? How can you say that one exercise is better than the other? In part, using EMG research.

There are valid reasons to approach EMG research with skepticism. Simply observing a higher EMG amplitude in a study does not automatically guarantee greater muscle activation, although it is likely if the procedure was done correctly. To simplify this nuanced concept, he often uses the phrase muscle activation in his videos.

However, even with greater muscle activation, it does not necessarily guarantee greater hypertrophy over time. There are instances where muscles can hypertrophy without significant activation, such as during stretching. However, in his opinion, all other factors being equal, it is reasonable to assume that more activation would generally result in better muscle growth than less activation.

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However, the extent to which EMG evidence supports long-term muscle hypertrophy is still uncertain in the current body of literature. While I suspect it may be more valuable than some individuals in the online fitness community currently believe, it’s important to maintain a skeptical mindset.

In this video, he’s not using the EMG evidence to make definitive claims like Exercise X is better than Exercise Y. Instead, he’s aiming to demonstrate the variations in muscle recruitment among individuals using different techniques.

So, with that out of the way, see below Nippard’s perfect back and biceps workout according to science.

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The perfect back and biceps workout according to science

The workout consists of 6 exercises that target the back and biceps. You can put them all together in one full pull workout or choose the moves you want to add to your training split.

It all starts with a quick 5-minute warm-up on the treadmill or stairmaster, followed by some quick, dynamic stretches to loosen up your joints.

Source: Anastasia Shuraeva on Pexels

Here are the exercises that, according to Nippards’ opinion and research, make the perfect back and biceps workout according to science:

  1. One-arm half-knee lat pulldown 3 sets of 12-15 reps
  2. Pull-up 1 sets as many repetitions as possible
  3. Kroc row 3 sets of 10-12 repetitions
  4. Cable shrug 3 sets of 10-12 reps
  5. Reverse beck deck 3 sets of 10-12 reps
  6. Kneeling Overhead Cable Biceps Curl 3 sets of 10-12 reps

And this is all. To fully understand how to perform each of these exercises and why they are so fantastic for promoting muscle growth in your back and biceps, watch the Nippards video below.

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How often you train your back and biceps depends on various factors, including your training goals, your overall workout routine, and your individual recovery ability. However, a general recommendation for most people is to aim for at least two to three workout sessions a week targeting your back and biceps.

The frequency of training is influenced by the principle of muscle recovery and adaptation. When you train a muscle group, it undergoes a process of breakdown and subsequent repair and growth during your rest and recovery periods. Giving muscles adequate time to recover between workouts is critical to avoiding overtraining and promoting optimal muscle growth.

Here are some guidelines to consider when determining how often to train your back and biceps:

  1. Prioritize Balanced Training: It’s important to maintain balance in your overall workout routine. While the back and biceps are commonly trained together, be sure to make time for other muscle groups as well for a well-rounded approach.
  2. Listen to your body: Pay attention to how your back and biceps feel after each training session. If you experience excessive pain or prolonged fatigue, it could indicate that you need more recovery time before training them again.
  3. Training Split: Depending on your training program, you can do a specific training split, such as an upper/lower split, a push/pull/leg split, or a full-body routine. These splits can affect how often you train your back and biceps. For example, in an upper/lower split, you might train your back and biceps twice a week on upper body workout days.

Remember that individual variation plays a role and it’s essential to listen to your body and adjust your training frequency accordingly. If you’re unsure about designing an effective workout program or have specific goals, consider consulting a qualified fitness professional who can provide personalized guidance.

Source: Anastase Maragos on Unsplash

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The process of body recomposition (losing fat while gaining muscle mass) typically involves the following key components:

  • Strength Training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or body weight to challenge and overload your muscles, leading to hypertrophy (muscle growth) over time.
  • Calorie balance: Body recomposition requires paying attention to calorie intake and calorie expenditure. To lose body fat and gain muscle, you typically need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
  • Protein Intake: Consuming enough protein is crucial for muscle building and repair. A higher protein intake helps support muscle protein synthesis and can help preserve lean muscle mass during the fat loss phase.
  • Cardiovascular exercise: Incorporating cardio exercise, such as running, cycling or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
  • Progressive Overload: To continue making progress during body recomposition, it is essential to progressively increase the intensity, volume or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.

It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as focusing solely on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body-recomposition goals safely and effectively.

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