Jeff Nippard | Advanced Training Techniques: Supersets, Eccentrics, Dropsets, High Volume ft. Dr. Brad Schoenfeld @JeffNippard | Uploaded April 2019 | Updated October 2024, 6 days ago.
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-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → strcng.com/programs
2. Buying my channel merch:
→ bit.ly/jeffnippardmerch
3. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ 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 ‣ instagram.com/jeffnippard
SNAPCHAT ‣ snapchat.com/add/jeffnippard
FACEBOOK ‣ facebook.com/jeffnippard
TWITTER ‣ twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
TIMESTAMPS:
2:30 - Intro
3:33 - How much does science matter? Can you just "train hard and eat right"?
10:03 - Is a study useful if the subjects are beginners?
14:17 - Is John "Mountain Dog" Meadows' training style broscience or legit?
18:16 - Dropsets discussion
20:30 - Accentuated eccentrics
24:02 - Other advanced intensity techniques (supersets, etc)
27:34 - How important is technique for hypertrophy? (Cheating discussion)
33:23 - Is it safe to internally rotate on a lateral raise or upright row?
38:44 - What does Brad's split/training program look like?
40:30 - Is there any value in altering the strength/resistance profile or exercises (ex. using cables instead of dumbbells)
45:32 - Is the leg press just as good as the squat for growth if using progressive overload?
50:00 - High volume training: Brad's new paper showing benefit to 30-45 sets per bodypart per week vs other surrounding studies.
SOURCES:
Scientific References:
Dropsets paper:
researchgate.net/profile/Brad_Schoenfeld/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth/links/5a48ec34458515f6b0581437/Can-Drop-Set-Training-Enhance-Muscle-Growth.pdf
The intensity technique paper:
researchgate.net/publication/232131783_The_Use_of_Specialized_Training_Techniques_to_Maximize_Muscle_Hypertrophy
Fonseca study showing benefit to exercise variation:
ncbi.nlm.nih.gov/pubmed/24832974
The grouped vs separated supersets study (Brad was right: they measured muscle activation and markers of muscle damage)
ncbi.nlm.nih.gov/pubmed/27243916
Fisher and Steele paper:
researchgate.net/publication/328502454_Evidence_for_an_Upper_Threshold_for_Resistance_Training_Volume_in_Trained_Women
Brad's Volume Study:
ncbi.nlm.nih.gov/pubmed/30153194
Brad's IG:
instagram.com/bradschoenfeldphd
MUSIC
‣ Ryan Little - Take It Easy
‣ youtube.com/user/TheR4C2010
-------------------------------
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.
For 10% off your first purchase: squarespace.com/nippard
Check out my squarespace created website: jeffnippard.com
You can listen to this discussion on iTunes, Spotify and Stitcher on The Jeff Nippard Podcast!
Subscribe here:
‣ bit.ly/subjeffnippard
Watch my most popular science videos: youtube.com/playlist?list=PLp4G6oBUcv8z7yIq95QM2zVl1h33gfhDr
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → strcng.com/programs
2. Buying my channel merch:
→ bit.ly/jeffnippardmerch
3. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ 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 ‣ instagram.com/jeffnippard
SNAPCHAT ‣ snapchat.com/add/jeffnippard
FACEBOOK ‣ facebook.com/jeffnippard
TWITTER ‣ twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
TIMESTAMPS:
2:30 - Intro
3:33 - How much does science matter? Can you just "train hard and eat right"?
10:03 - Is a study useful if the subjects are beginners?
14:17 - Is John "Mountain Dog" Meadows' training style broscience or legit?
18:16 - Dropsets discussion
20:30 - Accentuated eccentrics
24:02 - Other advanced intensity techniques (supersets, etc)
27:34 - How important is technique for hypertrophy? (Cheating discussion)
33:23 - Is it safe to internally rotate on a lateral raise or upright row?
38:44 - What does Brad's split/training program look like?
40:30 - Is there any value in altering the strength/resistance profile or exercises (ex. using cables instead of dumbbells)
45:32 - Is the leg press just as good as the squat for growth if using progressive overload?
50:00 - High volume training: Brad's new paper showing benefit to 30-45 sets per bodypart per week vs other surrounding studies.
SOURCES:
Scientific References:
Dropsets paper:
researchgate.net/profile/Brad_Schoenfeld/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth/links/5a48ec34458515f6b0581437/Can-Drop-Set-Training-Enhance-Muscle-Growth.pdf
The intensity technique paper:
researchgate.net/publication/232131783_The_Use_of_Specialized_Training_Techniques_to_Maximize_Muscle_Hypertrophy
Fonseca study showing benefit to exercise variation:
ncbi.nlm.nih.gov/pubmed/24832974
The grouped vs separated supersets study (Brad was right: they measured muscle activation and markers of muscle damage)
ncbi.nlm.nih.gov/pubmed/27243916
Fisher and Steele paper:
researchgate.net/publication/328502454_Evidence_for_an_Upper_Threshold_for_Resistance_Training_Volume_in_Trained_Women
Brad's Volume Study:
ncbi.nlm.nih.gov/pubmed/30153194
Brad's IG:
instagram.com/bradschoenfeldphd
MUSIC
‣ Ryan Little - Take It Easy
‣ youtube.com/user/TheR4C2010
-------------------------------
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.
