How To Build Muscle At Home: Science-Based Workouts (No Equipment Needed!) Jeff Nippard 2020-03-15 | Please visit these websites to stay up to date with COVID-19:http://cdc.gov, http://who.int, canada.ca/en/public-health.htmlIn this video I'm breaking down exactly how I would design complete at-home full body workouts to maintain or build muscle. I also give some nutritional advice for either losing fat or building muscle while training from home! I break the exercises down into 4 categories:1. Leg Exercises2. Push Exercises3. Pull Exercises4. Isolation ExercisesI recommend doing 3-5 full body workouts per week, 1-2 exercises per muscle (or per "category") and 3-4 sets per exercises per bodypart. The extra rep range is not as important as simply training close to failure. High reps are effective for building and maintaining muscle IF you go close to failure. I recommend stopping 1-3 reps shy on most sets and optionally taking the last set to failure with good form. Exactly how much volume you need will depend on your advancement level, so I am keeping things very general for now. Hope this helps!Find all my exercise technique videos here: youtube.com/watch?v=vcBig73ojpE&list=PLp4G6oBUcv8yGQifkb4p_ZOoACPnYslx9Recommended Podcasts:samharris.org/podcasts/190-respond-coronavirussamharris.org/podcasts/191-early-thoughts-pandemic-------------------------------Help SUPPORT the channel by:1. Trying one of my training programs: → jeffnippard.com/programs2. Buying my channel merch:→ http://bit.ly/jeffnippardmerch3. Checking out what my sponsors have to offer:▹ MASS (Monthly Research Review)‣ bit.ly/jeffMASS‣ Only $25/month (pre-paid yearly)▹ PEScience Supplements‣ https://www.PEScience.com‣ Use discount code JEFF to save $$▹ RISE Training Gear and Sportwear‣ http://rise.ca/jeff‣ Use discount code JEFF to save 10%▹ Body-Analyser Weight and Bodyfat % Scale‣ vitagoods.com/jefffit‣ Use the above link to save 60% off! -------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------SOURCES:Scientific References:ncbi.nlm.nih.gov/pubmed/31732517examine.com/topics/coronavirusncbi.nlm.nih.gov/pubmed/23053130ncbi.nlm.nih.gov/pubmed/27329807MUSIC‣ Ryan Little - Elevated‣ Ryan Little - Think About You‣ youtube.com/user/TheR4C2010Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3Rashaun's YouTube:‣youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw-------------------------------About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). -------------------------------Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
These Are The Exercises I Use Partial Reps On Jeff Nippard 2024-10-08 | Here are 4 ways I use lengthened partials in my own workouts, every single week.1. On every rep of calf raises. Studies repeatedly find better calf growth with lengthened partials. So what’s the point of doing a full rom? I haven’t in months. 2. After reaching failure on chest supported rows. Once I can’t get that full squeeze, I still keep going with lengthened partials. Usually this gets me another 4 or 5 extra partials. I only do this on my last set though. And I think those few extra partials would add up over time to get you better mid-back gains.3. On every rep of preacher curls. I only ever go about half — maybe two thirds — of the way up on preacher curls. Two separate studies found better growth by staying in the bottom half on preacher curls. And while our new study found no difference for the biceps, it didn’t include preacher curls. So I favor the results of the other two studies in this case, even if they were on new lifters. 4. After reaching failure on leg curls. Similar to rows, I’ll crank another 4 or 5 partials once I can’t get the pad all the way up.
My Own Study Proved Me Wrong? Jeff Nippard 2024-10-03 | A full range of motion is when you go all the way up and all the way down. It's a full rep. A lengthened partial is when you do half reps, staying in the stretch. And some studies have shown that lengthened partials might actually cause more muscle growth.But there’s a slight problem. All those studies were done in new lifters. So, it’s hard to know if their results apply to experienced trainees.Until now.I went to the world’s best exercise science lab in New York to help kick off the only study that’s ever been done on range of motion in highly trained subjects.We had each subject train one side of their body with a full range of motion and the other side with lengthened partials ONLY.And after 8 weeks of VERY hard training, we measured which side grew more, using ultrasound: Full range of motion … or lengthened partials. Turns out… both sides grew the same.So what does that mean? You can get the same gains using lengthened partials as full ROM as long as you push your sets really hard.
I Lost Muscle Jeff Nippard 2024-09-30 | I lost muscle in my rear delts 😔I was looking back at some old photos and the first thing I noticed was – wait a minute – my rear delts are huge??I immediately went to hit a few poses and yeah, I think they've gotten smaller.Here’s why I think they lost size.I got too focused on the weight I was moving. The thing is, the rear delts are a very unique muscle because the second you try to load them up, your mid-traps can’t help but take over. That’s because your rear delts are so much smaller and weaker than your mid-back.So here’s what I’m doing to build them back.I’m using much lighter weights and higher reps. 20-30 reps per set. Every set to failure. I’m also taking my upper back out by keeping it more rounded. Then I sweep my arms out but only about half of the way back. If I go back any further, I lose tension on my rear delts and feel my mid-back taking over. I’m also going a lot slower and feeling that tension on my rear delts the whole time. Since I made this change, my rear delts got super sore for the first time in years. I think I’ll grow them back pretty quickly.
Everyone Thinks Im Wrong About Training Jeff Nippard 2024-09-24 | Download MacroFactor 2 weeks free: bit.ly/jeffmacrofactorOur New Study (still a pre-print)sportrxiv.org/index.php/server/preprint/view/455-------------------------------Here are two things you might find helpful:1. My Free Training Program Quiz: jeffnippard.com/pages/quiz (figure out which program is best for you)2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)-------------------------------In This Video:Dr. Pak and Dr. Wolf did an unfathomable amount of work to get this study done. If you're into this kind of thing, I'd strongly recommend following them both:Dr. Pak YouTube: youtube.com/@UCCq4cXAbqfZfiwnwLxMGyGg Dr. Pak Instagram: instagram.com/dr__pakDr. Wolf YouTube: youtube.com/@UCru8Ef3TDFaJOOTfAZ52iFA Dr. Wolf Instagram: instagram.com/wolfcoach_ReferencesOur New Study (still a pre-print)sportrxiv.org/index.php/server/preprint/view/455Shortened vs Lengthened Partialspubmed.ncbi.nlm.nih.gov/37015016pubmed.ncbi.nlm.nih.gov/34616309pubmed.ncbi.nlm.nih.gov/23625461pubmed.ncbi.nlm.nih.gov/36828324pubmed.ncbi.nlm.nih.gov/33977835Full Range vs Lengthened Partialspubmed.ncbi.nlm.nih.gov/37015016pubmed.ncbi.nlm.nih.gov/33465838pubmed.ncbi.nlm.nih.gov/33977835pubmed.ncbi.nlm.nih.gov/31034463https://www.ecss.mobi/DATA/EDSS/C28/28-3269.pdf-------------------------------Written by Jeff NippardFilmed by Matt Dziadecki instagram.com/dziadeckiEdited by Rickie Ho, Jeff Nippard (twitter.com/coldgamerick)Graphics by Meraki Films, Jeff Nippard & Rickie HoMusic Arranged by Rickie Ho & Jeff NippardMusic sourced from Epidemic Sound-------------------------------About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).-------------------------------Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
How To Do Cardio (Without Losing Muscle) Jeff Nippard 2024-09-21 | "Cardio is killing your gains!"Probably not.Early science said that because weight lifting is anabolic and cardio is catabolic, then cardio will burn your muscle away. But since then, higher quality, long-term research has shown you can balance cardio and lifting, as long as you do three things:First: you do your cardio after weight training or at a separate time. It’s totally fine to do a quick, 5-10 minute cardio warm-up before lifting, but if you do your full blown cardio session before weights, you might take a strength hit.Second: When doing high-intensity cardio, try to go for low-impact options like cycling or the elliptical. High-impact cardio like running and basketball are still great, just try to separate them from leg days by at least a day or two, and don’t overdo them.Third: Monitor your strength. If you notice it dropping, you might be overdoing cardio. Tone back on the intensity or the amount. BUT! Most importantly: even if there’s a little interference, you'll still make great gains as long as you're lifting consistently, sleeping well and eating enough.
Is One Hard Set All You Need? Jeff Nippard 2024-09-16 | What’s the least amount of work you can do and still make gains? Most people do 3 sets per exercise. But what if you only did 2 sets? Would you cut your gains in half? Or.. what if you only did 1 set? Would you make any gains at all?Well, there’s science to answer this.For strength, just one heavy set done two to three times per week will build strength in most people.For health, it’s even less. Just 1 hour of lifting per week is enough to reduce risk of death from all causes by about 30%!And for any muscle to grow, just 4 hard sets per week can spark measurable growth. Yes, 4 sets. Per WEEK. So for your chest, that could look like this: 2 hard sets of flat bench on Monday, 2 hard sets of cable flyes on Thursday. Done. Remember, six time Mr Olympia Dorian Yates built his chest off exactly that.. 4 sets per week! That may not yield maximum gains for you, but it will yield noticeable gains. And any amount of training you do is a lot better than not training at all.
The Best And Worst Shoulder Exercises Jeff Nippard 2024-09-10 | Get my new physical print, hard copy book: http://linktr.ee/jeffnippard** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]** Instagram: instagram.com/jeffnippard-------------------------------Ranking 20 shoulder exercises on a tier list based on the latest science. This is how you should interpret my tier list:All exercises are ranked based on muscle building potential.S tier - My favorite. Do them if you can.A tier - Strongly recommend. B tier - I still do these in certain contexts. There may be better options.C tier - There are better options for most people. Can still have value in some contexts.D tier - Probably not a great option for most people.F tier - Generally not recommended.-------------------------------Timestamps:0:00 - What makes an exercise great?1:40 - Standing Dumbbell Lateral Raise2:43 - Lean-In Dumbbell Lateral Raise2:58 - Lean-Away Dumbbell Lateral Raise3:13 - Super ROM Lateral Raise3:50 - Overhead Press5:11 - Seated Overhead Press5:25 - Dumbbell Overhead Press5:49 - Machine Shoulder Press6:22 - ‘Arnold Style’ Side Lying Dumbbell Raise6:45 - Front Raises7:06 - Atlantis Standing Machine Lateral Raise7:38 - Seated Machine Lateral Raise7:57 - Cable Lateral Raise8:53 - Cable Y-Raise9:06 - Behind-The-Back Cuffed Lateral Raise9:37 - Banded Lateral Raise9:55 - Upright Row10:26 - Reverse Pec Deck11:01 - Rope Facepull11:36 - Bent Over Reverse Dumbbell Flye11:58 - Reverse Cable Crossover-------------------------------References:References:Lateral Delt vs Rotator Cuff During Lateral Raiseresearchgate.net/publication/369759056Long Muscle Length Researchresearchgate.net/publication/381508497EMG Activity of Anterior Delt During Overhead Presspubmed.ncbi.nlm.nih.gov/23096062-------------------------------Written by Jeff NippardFilmed by Matt Dziadecki (instagram.com/dziadecki)Edited by Rickie Ho & Jeff Nippard (twitter.com/coldgamerick)Music Arranged by Editor Musket (youtube.com/@EditorMusket) Music sourced from Epidemic Sound-------------------------------About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).-------------------------------Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
When To Add More Sets Jeff Nippard 2024-09-05 | Pre-order my new book, The Muscle Ladder: https://linktr.ee/jeffnippard
What Is The Muscle Ladder? Jeff Nippard 2024-08-28 | Pre-order The Muscle Ladder on Amazon, Barnes and Noble, or wherever you buy books!
A Better Way To Do Leg Extensions Jeff Nippard 2024-08-11 | Should you do leg extensions with the seat up or back? Which position leads to the best quad muscle growth?
Giving $1000 To The Smartest Gym Bro Jeff Nippard 2024-08-06 | Machines vs free weights for muscle growth
The Most Attractive Body Type (According To Science) Jeff Nippard 2024-08-04 | Try MacroFactor 2 weeks free using code JEFF: bit.ly/jeffmacrofactorI surveyed 50,000 people to find out if being stronger, leaner and more muscular increases dating success, happiness in a relationship, and overall attractiveness. I’ll also share what I found to be the single most important factor for securing a happy long-term relationship.-------------------------------0:00 - I surveyed 50,000 people1:46 - Do more plates equal more dates?4:09 - Do women prefer a six pack or a dad bod?6:50 - Is more muscle actually attractive?11:20 - The thing I missed-------------------------------References:Strength and Attractivenessroyalsocietypublishing.org/doi/10.1098/rspb.2017.1819Muscle and Attractivenesspubmed.ncbi.nlm.nih.gov/35179485“Nice Guy” Researchlink.springer.com/article/10.1023/A:1025894203368link.springer.com/article/10.1007/s10508-023-02767-4-------------------------------Written by Jeff NippardFilmed by Matt Dziadecki instagram.com/dziadeckiEdited by Rickie Ho & Jeff Nippard (twitter.com/coldgamerick)Music Arranged by Editor Musket (youtube.com/@EditorMusket) & Jeff NippardMusic sourced from Epidemic Sound-------------------------------About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).-------------------------------Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
99% Make This Technique Mistake Jeff Nippard 2024-07-29 | Let's look at 3 common technique mistakes on the lat pulldown, incline dumbbell press and bayesian cable curl! I'll also demo how to do these exercises with proper form.
Cut Your Workouts In Half (Trust Me) Jeff Nippard 2024-07-23 | 3 ways to cut down on your workout time without sacrificing gains!1. Skip rest time between warm-up sets2. Use separated supersets3. Use dumbbells
Asking People EASY Fitness Questions Jeff Nippard 2024-07-16 | Asking people at my gym the easiest possible fitness questions ...
Everyone Is Confused About Progressive Overload Jeff Nippard 2024-07-11 | A common question I get is: what should I do once I can't add any more weight to an exercise? How do I keep progressing? In this short, I'll give you three tips to keep the gains coming.
The Most Ridiculous Attack On Science-Based Lifters Jeff Nippard 2024-07-07 | People criticize science-based lifters for being smaller, but your genetics and anabolics use are the biggest factors in determining how big you can get. This is a clip that didn't make the final cut from my full video with Jesse James West!
This Is Why Your Calves Won’t Grow Jeff Nippard 2024-07-05 | Do you struggle with growing your calves? In this short I'll reveal a new study on calf training that will change the way you do calf raises forever. Find out the technique that led to twice as much growth in just 8 weeks! Here's the full study: pubmed.ncbi.nlm.nih.gov/37015016
The Best & Worst QUAD Exercises (Ranked Using Science) Jeff Nippard 2024-07-02 | Ranking 20 quad exercises on a tier list based on the latest science.Here are two things you might find helpful:1. My Free Training Program Quiz: jeffnippard.com/pages/quiz (figure out which program is best for you)2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)-------------------------------Timestamps:0:00 - What makes a quad exercise great?1:28 - Combo Squat Exercises1:43 - Bosu Ball Squat2:01 - Barbell Back Squat3:04 - Barbell Front Squat4:08 - Low-Bar Squat4:36 - Hack Squat5:07 - Pendulum Squat5:25 - Smith Machine Squat5:50 - 45 Degree Leg Press6:17 - Horizontal Leg Press6:39 - Lunge7:05 - Leg Extension8:14 - Reverse Nordic8:50 - Goblet Squat9:21 - Jump Squat9:34 - Bulgarian Split Squat10:03 - Deadlift10:24 - Step Ups10:40 - Pistol Squat10:56 - Sissy Squat-------------------------------References:5th Quadriceps Head Studypubmed.ncbi.nlm.nih.gov/26732825Back Squat for Rectus Femoris Growth ncbi.nlm.nih.gov/pmc/articles/PMC9737272High-Bar vs Low-Bar Squatpubmed.ncbi.nlm.nih.gov/28195975Free-Weight vs Machine-Based Exercisespubmed.ncbi.nlm.nih.gov/37582807Seat Angle Affects Hypertrophy in the Leg Extensionsportrxiv.org/index.php/server/preprint/view/407Leg Extension vs Squatspubmed.ncbi.nlm.nih.gov/34743671-------------------------------Written by Jeff NippardFilmed by Jeff Nippard & Meraki Films (instagram.com/mrkifilms)Edited by Rickie Ho & Jeff Nippard (twitter.com/coldgamerick)Music Arranged by Editor Musket (youtube.com/@EditorMusket) Music sourced from Epidemic Sound-------------------------------About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).-------------------------------Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
4 Underrated Exercises Most People Skip Jeff Nippard 2024-06-29 | These are four underrated exercises that a lot of people skip! I'll cover: deficit pushups, smith machine squats, lat pulldowns and preacher curls!
Did You Know This About Steroids? Jeff Nippard 2024-06-26 | I share my own testosterone levels and discuss the impact of steroids on the body: good and bad.
THIS Is The Best Nutrition App Jeff Nippard 2024-06-24 | What is the best diet app? MacroFactor is number one in my books. It has far better coaching options than MyFitnessPal since it will actually give you science-based nutrition advice. It's also much better suited for serious lifters than Noom. Download your free trial here: bit.ly/jeffmacrofactor [Use code JEFF for 2 weeks free]
Steroids Are Awesome Jeff Nippard 2024-06-17 | Download the world's smartest nutrition app MacroFactor: bit.ly/jeffmacrofactor (2 weeks free using code JEFF)In this video I'm discussing the effects of steroids: good and bad.Check out my two BEST products (my beginner-intermediate training program and my nutrition app)1. My Fundamentals Training Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program2. MacroFactor Diet App: http://bit.ly/jeffmacrofactor [Use code Jeff for a FREE 2 week trial]Here's my instagram: instagram.com/jeffnippard-------------------------------References:How Much Muscle Can Creatine Buildpubmed.ncbi.nlm.nih.gov/29214923ncbi.nlm.nih.gov/pmc/articles/PMC5679696How Much Muscle Can Steroids Buildstrongerbyscience.com/much-steroids-increase-hypertrophyncbi.nlm.nih.gov/pmc/articles/PMC3104052journals.lww.com/cjsportsmed/Abstract/1995/10000/Fat_Free_Mass_Index_in_Users_and_Nonusers_of.3.aspxGeneral Risks of Steroid Usagefrontiersin.org/journals/endocrinology/articles/10.3389/fendo.2022.1059473/fullThe Effect of Steroids on the Brainpubmed.ncbi.nlm.nih.gov/33811018The Effect of Steroids on the Heartncbi.nlm.nih.gov/pmc/articles/PMC9580689The Effect of Steroids on the Testesncbi.nlm.nih.gov/pmc/articles/PMC4988681ncbi.nlm.nih.gov/pmc/articles/PMC10620455The Effect of Steroids on Life Expectancyjwatch.org/na57257/2024/03/19/higher-mortality-associated-with-anabolic-steroid-usepubmed.ncbi.nlm.nih.gov/30460728Thanks to these folks for helping me with the video:Mike Israetel: youtube.com/RenaissancePeriodizationDerek More Plates More Dates: youtube.com/MorePlatesMoreDatesChase Irons: youtube.com/ChaseIronsAlso, shoutout to Kurzgesagt for the video concept idea: youtube.com/kurzgesagt-------------------------------Written by Jeff NippardFilmed by Jeff Nippard & Meraki Films (instagram.com/mrkifilms)Edited by Rickie Ho & Jeff Nippard (twitter.com/coldgamerick)Music Arranged by Editor Musket (youtube.com/@EditorMusket) Music sourced from Epidemic Sound-------------------------------About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).-------------------------------Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Everyone Is Confused About Training To Failure Jeff Nippard 2024-06-14 | Learn the art and science of of training to failure. This short will demonstrate how and when to push yourself to failure during your workouts.
Do Fitness Influencers Actually Know Fitness? Jeff Nippard 2024-06-10 | Grilling Jesse James West with fitness questions!
The Best Way To Do “3 Sets Of 10” Jeff Nippard 2024-05-28 | Is it better to do pyramid sets, reverse pyramid sets or straight sets for muscle growth?
The Best & Worst TRICEPS Exercises (Ranked Using Science) Jeff Nippard 2024-05-24 | Ranking 20 triceps exercises on a tier list based on the latest science. This is how you should interpret my tier list:All exercises are ranked based on muscle building potential.S tier - My favorite. Do them if you can.A tier - Strongly recommend. B tier - I still do these in certain contexts. There may be better options.C tier - There are better options for most people. Can still have value in some contexts.D tier - Probably not a great option for most people.F tier - Generally not recommended.-------------------------------** My Fundamentals Training Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]** My Ultimate Guide To Body Recomposition:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition** MASS (Monthly Research Review): bit.ly/jeffMASS** Rise Gym Apparel: rise.ca/jeff** PEScience Supplements: https://www.PEScience.com/discount/jeff** Instagram: instagram.com/jeffnippard-------------------------------Timestamps:0:00 - What makes an exercise S tier?1:00 - Triceps Pressdown (Rope)2:09 - Triceps Pressdown (Bar)2:41 - Reverse Grip Triceps Pressdown3:13 - Overhead Cable Triceps Extension4:35 - Overhead Cable Triceps Extension (Rope)4:55 - Katana Cable Triceps Extension5:48 - Dumbbell French Press6:30 - 1 Arm Dumbbell Overhead Extension6:50 - Skullcrusher7:33 - Dumbbell Skullcrusher7:58 - JM Press8:49 - Smith Machine JM Press9:05 - Cable Triceps Kickback10:00 - Dumbbell Triceps Kickback10:45 - Close Grip Dips11:20 - Bench Dips11:45 - Machine Dips12:08 - Close-Grip Bench Press12:59 - Close-Grip Pushup13:16 - Diamond Pushup13:38 - Tricep training keys-------------------------------References:pubmed.ncbi.nlm.nih.gov/35819335journal.iusca.org/index.php/Journal/article/view/182-------------------------------Filmed by Meraki Films: instagram.com/mrkifilmsEdited by Jeff Nippard and Meraki FilmsMusic:Dylan Sitts - Candle Collection (Via Epidemic Sound)Bankrupt Beats - ShadowXavy Rusan - Fact Checkers (Via Epidemic Sound)Xavy Rusan - No Photos (Via Epidemic Sound)Bankrupt Beats - Free Ninety-------------------------------About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).-------------------------------Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Top 4 OVERRATED Exercises (Do These Instead!) Jeff Nippard 2024-05-19 | Stop wasting time on overrated and ineffective exercises. Learn about four exercises you should avoid and what you should do instead to maximize your gains!
A Better Way To Do Lateral Raises Jeff Nippard 2024-05-10 | Should you lean in or lean away when doing dumbbell lateral raises? In this short, I'll explore three different lateral raise techniques and explain why leaning in during dumbbell lateral raises might be the most effective approach for side delt growth!
Science Nerd Vs Pro Bodybuilders Jeff Nippard 2024-05-05 | Will mass monsters take my science-based lifting advice?The pros featured in this video:instagram.com/antoinev87instagram.com/morganmac.bodybuildinginstagram.com/dimitri4_265instagram.com/valerieeratelleinstagram.com/eirengauleyinstagram.com/manon.dutilly.ifbbproinstagram.com/hassan_mostafa92instagram.com/quintbeastwood-------------------------------** My Fundamentals Training Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]** My Ultimate Guide To Body Recomposition:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition** Rise Gym Apparel: rise.ca/jeff** PEScience Supplements: https://www.PEScience.com/discount/jeff** Instagram: instagram.com/jeffnippard-------------------------------Filmed by Matt Dziadecki, DontSleepSound Productions and Cam ClineEdited by Jeff Nippard, Matt Dziadecki and Maraki FilmsMusic:Brendon Moeller - Apparent SolutionBankrupt Beats - High NoonBankrupt Beats - PrincessBankrupt Beats - AnguishELFL - Temple Of RunhaXavy Rusan - No PhotosBankrupt Beats - FataleBankrupt Beats - ShantyDamma Beatz - Lil MamaEtienne Roussel - This Cheese Is Mine-------------------------------About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).-------------------------------Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Stop Messing Up Your Lat Pulldowns Jeff Nippard 2024-04-23 | Want to take your lats pulldowns to the next level? Here are three common mistakes I see people make when trying to grow their lats.
A Better Way To Train Rear Delts Jeff Nippard 2024-04-15 | How to get more out of your rear delt training! By adjusting your position and the angle of pull, you can maximize the stretch on your posterior shoulder.
The BEST Exercises For Bigger Triceps Jeff Nippard 2024-04-09 | Learn how to maximize your tricep gains by understanding the importance of the long head and how to target it with both overhead extensions and cable kickbacks.
Flat Vs Incline (Which Is Better?) Jeff Nippard 2024-04-04 | Curious about whether flat bench or incline press is more effective? Learn about the study that compared the two for pecs growth. I also share which incline angle I like the best for upper chest growth.Study mentioned: pubmed.ncbi.nlm.nih.gov/32922646
Grow Your Hamstrings 1.5x Faster (New Research) Jeff Nippard 2024-03-27 | In this short I discuss potential benefits of seated leg curls over lying leg curls for the hamstrings.Study referenced: pubmed.ncbi.nlm.nih.gov/33009197Watch the full video on @WillTennyson channel: youtube.com/watch?v=XFpT41748hM
How To Deadlift With Perfect Technique (Step By Step) Jeff Nippard 2024-03-24 | How to deadlift with perfect technique. Here are my 5 steps:First: set your stance. Start with your shins about one inch from the barbell and your feet at hip width. For a sumo deadlift, you’ll take a wider stance but I’ll cover that separately. The bar should cross the middle of your foot. Point your toes slightly out.Second: grab the bar. Set your hips back with nearly straight knees. Don’t make the common mistake of squatting down. A deadlift isn’t a squat. Grip the bar with your hands just outside your shins. An over/under grip, hook grip or strapped grip will keep the bar from slipping. Let your shins make contact with the bar – they should be pointed straight up.Third: pull the slack out. Instead of ripping the bar, pull tension into the bar gradually.Fourth: pull. Lift your chest up while thrusting your hips forward. Keep the bar in contact with your legs.Fifth: lockout. Stand up straight and lift your chest up. Don’t shrug or squeeze your back at the top.Lower the weight by setting your hips back and letting your knees bend. Keep the bar in tight so it lands back over the middle of your foot.
Top 4 BICEPS Exercises (Brutal Stretch!) Jeff Nippard 2024-03-18 | Here are my top 4 biceps exercises that emphasize a deep stretch: incline dumbbell curls, bayesian cable curls, flat bench dumbbell preacher curls and seated high bayesian cable curls!
The Best And Worst Chest Exercises (Ranked By Science) Jeff Nippard 2024-03-11 | Ranking 20 chest exercises on a tier list based on the latest science. This is how you should interpret my tier list:All exercises are ranked based on muscle building potential.S tier - My favorite. Do them if you can.A tier - Strongly recommend. B tier - I still do these in certain contexts. There may be better options.C tier - There are better options for most people. Can still have value in some contexts.D tier - Probably not a great option for most people.F tier - Generally not recommended.Timestamps:0:00 - What makes an exercise S tier?0:46 - Hex Press1:09 - Plate Press1:17 - Dumbbell Pullover1:47 - Bench Press2:33 - Incline Bench Press2:56 - Decline Bench Press3:35 - Flat Dumbbell Press4:16 - Incline Dumbbell Press4:25 - Decline Dumbbell Press4:36 - Machine Chest Press5:08 - Dips5:52 - Push-Ups6:30 - Banded Push-Ups6:45 - Deficit Push-Ups7:01 - Plyometric Push-Ups7:27 - Guillotine Press8:49 - Dumbbell Guillotine Press9:09 - 1-Arm Dumbbell Press9:28 - Smith Machine Flat Bench Press9:46 - Incline Smith Machine Press10:14 - Cable Crossovers10:49 - Seated Cable Pec Flye11:09 - Pec Deck11:32 - Dumbbell Flye12:13 - Cable Press-Around12:43 - Cross-Body Standing Dumbbell Flye13:09 - Floor PressReferences:mdpi.com/2076-3417/12/21/11138ncbi.nlm.nih.gov/pmc/articles/PMC7449336journal.iusca.org/index.php/Journal/article/view/182
3 New Exercises You Should Try Jeff Nippard 2024-03-10 | Here are 3 new exercises of more than 90 new ones featured in Phase 2 of my Pure Bodybuilding Program! Check out the new program here: jeffnippard.com/products/the-pure-bodybuilding-program-phase-2-pre-order
I Watched Every Sam Sulek Video (A Scientific Analysis) Jeff Nippard 2024-03-06 | I watched every Sam Sulek video so far this year. This is what I found.
The Science Behind Sam Sulek’s Training Jeff Nippard 2024-02-28 | Try the BEST nutrition app, MacroFactor, for 2 weeks free: http://bit.ly/jeffmacrofactorIn this video, I take a look at Sam Sulek’s training from this year so far. I’ll break down three mistakes Sam is making and then another three things that Sam does very well. We’ll cover his technique, range of motion, volume, intensity, rep ranges, and more, and I’ll be assigning a grade to each. I’ll also be assigning an overall grade to Sam’s training at the end of the video.-------------------------------** My Fundamentals Training Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]** My Ultimate Guide To Body Recomposition:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition** Rise Gym Apparel: rise.ca/jeff** PEScience Supplements: https://www.PEScience.com/discount/jeff** Instagram: instagram.com/jeffnippard-------------------------------Chapters:0:00 - Sam's Training Overview1:26 - Technique3:26 - Progression6:00 - Training Split8:20 - Intensity (effort)10:00 - Rep ranges10:50 - Enjoyment-------------------------------References:Optimal Training Technique for Muscle Growth Studymdpi.com/2411-5142/9/1/9Importance of the Bottom-Half of the Curlpubmed.ncbi.nlm.nih.gov/36828324pubmed.ncbi.nlm.nih.gov/34616309Effectiveness of Steroidspubmed.ncbi.nlm.nih.gov/8637535Using a Variety of Rep Ranges is Better for Hypertrophyresearchgate.net/publication/344398880Muscle Sizes:mennohenselmans.com/what-are-the-biggest-and-smallest-muscles-in-the-bodyJunk Volume:weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bibleRep Ranges & Hypertrophy:strongerbyscience.com/hypertrophy-range-fact-fiction-------------------------------Edited by Jeff NippardMusic:Geeeko - Roots of LegendRyan Little - delirium. (youtube.com/watch?v=xMgJbd8zZCM)Blue Steel - Crown Jewels (via Epidemic Sound)Damma Beatz - Dojo (via Epidemic Sound)Damma Beatz - Snickers (via Epidemic Sound)-------------------------------About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15+ years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).-------------------------------Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Stop Messing Up Lateral Raises (Easy Fix) Jeff Nippard 2024-02-19 | Here are three simple ways to level up your lateral raise game and build bigger shoulders! Adjust the cable height for more tension in the stretched position, use wrist cuffs for a better mind-muscle connection, and stretch the cable across your body to get your side delts more stretched.
A Better Way To Do Rows Jeff Nippard 2024-02-10 | Get the most out of your chest supported rows with this simple technique! On your last set, after you can't complete a full rep, switch to doing Kelso shrugs to extend the set. These will target your mid-traps and help you push the set beyond your usual stopping point.
How To Bench Press With Perfect Technique (5 Steps) Jeff Nippard 2024-02-08 | Learn the perfect bench press technique with this technique checklist! Whether you're a bodybuilder or powerlifter, this list will teach you the best bench press form.
The Best And Worst Back Exercises (Ranked By Science) Jeff Nippard 2024-02-05 | Ranking 20 back exercises on a tier list based on the latest science. This is how you should interpret my tier list:All exercises are ranked based on muscle building potential.S tier - My favorite. Do them if you can.A tier - Strongly recommend. B tier - I still do these in certain contexts. There may be better options.C tier - There are better options for most people. Can still have value in some contexts.D tier - Probably not a great option for most people.F tier - Generally not recommended.Timestamps:0:00 - What makes an exercise S tier?0:49 - Renegade Rows1:40 - Deadlift2:31 - Above-The-Knee Rack Pull2:46 - Wide-Grip Pull-Up3:16 - Neutral-Grip Pull-Up3:23 - Chin-Up3:38 - Wide-Grip Lat Pulldown3:59 - Neutral-Grip Lat Pulldown4:08 - Half-Kneeling 1-Arm Lat Pulldown4:38 - Cross-Body Lat Pull-Around4:59 - Barbell Row5:26 - Yates Row5:51 - Pendlay Row6:18 - Deficit Pendlay Row6:28 - Meadows Row6:52 - Inverted Row7:26 - 1-Arm Dumbbell Row7:57 - Kroc Row8:25 - Free-Standing Row8:53 - Chest-Supported Row9:22 - Cable Row9:37 - Wide-Grip Cable Row 9:50 - Rope Face-Pull10:37 - Cable Lat Pull-Over11:14 - DB Lat Pull-Over
