Jeff Nippard
How Much Can I Bench, Squat and Deadlift Right Now? (Max Lifts Revealed)
updated
Get my new Pure Bodybuilding Program 20% off here:
jeffnippard.com/products/the-pure-bodybuilding-program
Try my nutrition app for 2 weeks free:
http://bit.ly/jeffmacrofactor [FREE 2 week trial]
Watch my full podcast with Dr. Milo Wolf here:
youtube.com/watch?v=xn2o4pEG8qI
Subscribe to Milo here:
youtube.com/@WolfCoaching
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Timestamps:
0:00 - Intro
0:09 - What are long length partials?
1:37 - Research on long-length partials
3:54 - Technique 1: As an intensity technique
5:52 - Technique 2: Used throughout the set
7:52 - Technique 3: Integrated partials
8:24 - Common mistakes
-------------------------------
References:
Long-Length vs Short-Length Partials
pubmed.ncbi.nlm.nih.gov/37015016
pubmed.ncbi.nlm.nih.gov/34616309
pubmed.ncbi.nlm.nih.gov/23625461
pubmed.ncbi.nlm.nih.gov/35819335
researchgate.net/publication/325298118
pubmed.ncbi.nlm.nih.gov/33009197
pubmed.ncbi.nlm.nih.gov/36828324
pubmed.ncbi.nlm.nih.gov/33977835
Long-Length Partials vs Full ROM
pubmed.ncbi.nlm.nih.gov/37015016
pubmed.ncbi.nlm.nih.gov/33465838
pubmed.ncbi.nlm.nih.gov/33977835
pubmed.ncbi.nlm.nih.gov/31034463
ecss2006.com/ASP/CONGRESS/TOOLS/SCIENTIFIC_PROGRAMME/Session_Data.asp?myTitleShort=OP-BM25
Long-Length-Partials Meta-Analysis
researchgate.net/publication/368925927
Quail Study
pubmed.ncbi.nlm.nih.gov/8226539
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Filmed by Brandon Wells Photo: instagram.com/brandonblurts
Edited by Jeff Nippard
Music via Epidemic Sound:
Xavy Rusan - Updates
Xavy Rusan - Fact Checkers
Xavy Rusan - See Thru
SINY - Straight Out The Basement
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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).
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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.
This video shows one workout from the full body version of the program. There is also a push/pull/legs version and upper/lower version available!
I specifically designed this program to MAXIMIZE muscle growth and over the course of the next several months we will use brand-new exercises, intensity techniques, and cues you’ve never heard of before, based on the latest hypertrophy science.
All of the popular “bro” bodybuilding programs lack scientific structure and most of the other “science-based” programs on the market are repetitive and boring. This is the only program I’ve ever seen that combines the best of both worlds. It has the enjoyment of field-tested “bro” techniques and uses science-based training methods that actually work.
I want this program to get you better results than any program you’ve ever run, regardless of your current training status.
This is the ONLY program I've ever released that is 100% focused on pure bodybuilding and it’s also the program I’ve put the most effort into making (by far).
This isn’t a generic powerlifting program. This isn’t a run-of-the-mill fitness routine. This is PURE BODYBUILDING.
Learn more here: jeffnippard.com
In this short, I'm showing an example of a workout from the full body version of the program:
1. Cross-Body Lat Pull-Arounds: 3x10-12
2. Low Incline Smith Machine Press: 3x8-10
3. Machine Hip Adduction: 3x10-12
4. Leg Press: 3x8
5. Lying Paused Rope Facepull: 3x10-12
6. Cable Crunch: 3x10-12
When you pre-order you will get 30% off AND get all 3 versions of the program (push/pull/legs, full body and upper/lower splits!). Each version of the program is 10 weeks, which adds up to just over 6 months of training in total!
Learn more about the program here:
jeffnippard.com/products/the-pure-bodybuilding-program-preorder
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** If you're still in your first year of lifting, I recommend running my Fundamentals 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
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In this video, I cover the 5 crucial bodybuilding principles that must be followed in order to maximize muscle growth. We’ll touch on training technique for hypertrophy, effort (how important is training to failure?), progressive overload, and exercise selection, while highlighting the most up-to-date research along the way.
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Chapters:
0:00 - Intro
0:17 - Chapter 1 - Tension Is King
0:53 - Chapter 2 - Bodybuilding Technique
4:01 - Chapter 3 - Effort
8:00 - Chapter 4 - Give Your Muscles A Reason To Grow
9:40 - Chapter 5 - High-Tension Exercises
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References:
Mechanical Tension
pubmed.ncbi.nlm.nih.gov/30335577
Eccentric vs Concentric
pubmed.ncbi.nlm.nih.gov/28486337
Tempo
ncbi.nlm.nih.gov/pmc/articles/PMC8310485
Partial vs Full Range of Motion
journal.iusca.org/index.php/Journal/article/view/182
Effort
pubmed.ncbi.nlm.nih.gov/35790622
sportrxiv.org/index.php/server/preprint/view/295
link.springer.com/article/10.1007/s40279-022-01784-y
Training Volume
weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible
Mind-Muscle Connection
researchgate.net/publication/323740477
Machines vs Free-Weights
journals.lww.com/acsm-msse/Abstract/9900/Free_Weight_and_Machine_Based_Training_Are_Equally.336.aspx
pubmed.ncbi.nlm.nih.gov/36998986
pubmed.ncbi.nlm.nih.gov/37582807
Rest Time
pubmed.ncbi.nlm.nih.gov/28641044
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Filmed by Brandon Wells: instagram.com/brandonblurts
Edited by Jeff Nippard
Music by:
Bankrupt Beats: youtube.com/BankruptBeats
Ryan Little: youtube.com/shorts/TaW4ypOOfH0
youtube.com/watch?v=izBb2EUxwjk
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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 much protein do you need per day for muscle growth? How many meals should you eat per day? What about protein for bulking vs cutting? What are the best sources of protein? How should you time protein around your workout? How much protein should vegans eat?
Study referenced: pubmed.ncbi.nlm.nih.gov/28698222
Although they get some criticism, triceps kickbacks are actually a great way to target the long head of the triceps in the contracted (shortened) position.
In the world of muscle growth, there are a lot of myths and assumptions that circulate. So in this video, we're going to discuss the truth about the 6-12 bodybuilding rep range and see if it's really the best rep range for muscle growth. Many will argue that higher reps are the key to growth, others say that lower reps and heavier weights are key. Who is right?
As we know, creatine is a potent muscle builder and performance enhancer. But many people are worried that it causes baldness. In this video, we'll explore the science behind this link and discuss the possible side effects of creatine use related to hair loss.
Creatine is a supplement that has been used by athletes for years to build muscle, improve performance and gain strength. In this video, we'll explore how creatine works, and discuss the best way to take it. We'll also discuss if creatine is safe, and whether or not you need to cycle off of it.
So whether you're a beginner or a seasoned athlete, this video is a great introduction to the science behind creatine!
Get the full 12-week Push Pull Legs System here:
jeffnippard.com/products/the-ultimate-push-pull-legs-system
-------------------------------
** 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:
Warm-Up: 0:00
Exercise 1: 0:20
Exercise 2: 1:43
Exercise 3: 2:25
Exercise 4: 3:26
Exercise 5: 4:10
Exercise 6: 5:04
Exercise 7: 6:35
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In this video I cover the second Leg Day of my new Ultimate PPL System. This is the sixth video in a series where we will be going through each workout within the first week of the program, breaking down each exercise as we go.
Watch the full Ultimate PPL series here: youtube.com/watch?v=c3pbe3qzatQ&list=PLp4G6oBUcv8w-v9tpZeF8GSlGcyl_J_gx
Calf Stuff:
pubmed.ncbi.nlm.nih.gov/32342648
massmember.com/products/mass-subscription/categories/3057398/posts/10357805
nutritiontactics.com/do-calves-respond-poorly-to-training
Mike Israetel video on locking the knees on leg press:
youtube.com/watch?v=_YyrJAnoXwc
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Filmed by Matt Dziadecki instagram.com/dziadecki
Edited by Jeff Nippard
Music from Epidemic Sound:
Damma Beatz - Love Me More
More music from:
Bankrupt Beats - Swamp Head
youtube.com/watch?v=fKAmwrtUxI8
-------------------------------
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.
** 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
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Topics:
0:00 - How much muscle can you build naturally?
4:02 - How much muscle do steroids add?
11:25 - Downsides of steroids
11:57 - Natty vs enhanced discussion
In this video we will look at scientific studies and real world examples to determine how much muscle can be built naturally versus enhanced. The natural examples we'll consider are Alex Leonidas (AlphaDestiny), Geoffrey Verity Schofield as well as pre-steroid era lifters from the early 1900's. On the enhanced side, we'll look at 212 Mr. Olympia Champion Shaun Clarida and IFBB Classic Physique Mr. Olympia Chris Bumstead. We'll then look at some downsides of enhancing and some practical takeaways when it comes to the decision of whether to use anabolics or not.
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References:
Fat-Free Mass Index in Steroid and Non-Steroid Users:
pubmed.ncbi.nlm.nih.gov/7496846
History of Anabolic Steroid Usage:
alanaragon.com/researchreview (Aug 2014)
How Effective are Steroids?
pubmed.ncbi.nlm.nih.gov/8637535
pubmed.ncbi.nlm.nih.gov/11701431
pubmed.ncbi.nlm.nih.gov/12517741
Variability in Muscle Growth
pubmed.ncbi.nlm.nih.gov/15947721
Steroid Side Effects:
nida.nih.gov/research-topics/anabolic-steroids#side_effects
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Filmed, edited and produced by Jeff Nippard
Music:
Geeko - Roots of Legend
Chrome Sparks - Give It Up
Bankrupt Beats - Anguish
Bankrupt Beats - Destination
mtbrd - When I Tell You
Bankrupt Beats - Braaains
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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.
Get the full 12-week Push Pull Legs System here:
jeffnippard.com/products/the-ultimate-push-pull-legs-system
-------------------------------
** 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:
Intro: 0:00
Exercise 1: 0:19
Exercise 2: 1:45
Exercise 3: 3:02
Exercise 4: 4:38
Exercise 5: 5:07
Exercise 6: 6:32
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References:
Reverse Pec Deck Study
pubmed.ncbi.nlm.nih.gov/23302754
Alberto & Brian Case Study with N1:
youtube.com/watch?v=pBZqTnRME9c
EMG Limitations:
researchgate.net/publication/357720922
A Disclaimer About EMG Research:
There are various reasons to be skeptical about EMG research. Just because an EMG study shows higher EMG amplitude does not necessarily guarantee that there is greater muscle activation (although this is most likely assuming the procedure was carried out correctly). In my videos, I typically use the phrase "muscle activation" as an approximation to shortcut this bit of nuance.
However, greater muscle activation still doesn't guarantee greater hypertrophy over time, as there are situations when muscles can hypertrophy in the absence of activation (such as when being stretched). Still, in my opinion, if all else is equal, there is good reason to think that more activation should lead to better muscle growth than less activation. At this point, there is a big question mark in the literature as to just how much EMG evidence lends credence to long-term muscle hypertrophy. Based on some correlations in the data, I suspect that it is actually more useful than some of the online fitness community seems to think at this moment in time, but skepticism should still be exercised.
In this video, I am not using EMG evidence to say "Exercise X is better than Exercise Y" but rather to illustrate individual differences in muscle recruitment with varying techniques.
-------------------------------
Filmed by Matt Dziadecki instagram.com/dziadecki
Edited by Jeff Nippard
Music from Epidemic Sound:
Damma Beatz - Love Me More
More music from:
Bankrupt Beats - Swamp Head
youtube.com/watch?v=fKAmwrtUxI8
-------------------------------
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.
jeffnippard.com/products/the-ultimate-push-pull-legs-system
** 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
-------------------------------
0:00 - Warm Up
0:20 - Exercise 1
3:03 - Exercise 2
4:17 - Exercise 3
5:39 - Exercise 4
6:33 - Exercise 5
7:18 - Exercise 6
8:25 - Exercise 7
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References:
Incline vs Flat Bench Press
ncbi.nlm.nih.gov/pmc/articles/PMC7449336
Note: This study has been criticized as having rates of muscle growth that are much larger than other similar studies. As per a MASS Research Review write-up by Greg Nuckols: "I think these findings deserve at least some degree of skepticism for one simple reason: the sheer amount of hypertrophy that occurred in this study was outrageous." However, because there isn't any single obvious explanation as to why this study showed more pec growth than comparable studies, and there doesn't seem to be any signs of foul play or poor statistics, I think this study should stand as reasonably strong evidence in favor of using an incline press for upper pec growth.
-------------------------------
Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki (instagram.com/dziadecki)
Music from Epidemic Sound:
Damma Beatz - Love Me More
More music from:
Bankrupt Beats - Swamp Head
youtube.com/watch?v=fKAmwrtUxI8
-------------------------------
In this video I cover the second Push Day of my new Ultimate Push Pull Legs System. This is the fourth video of a 6-part series where we will be going through each workout of the first week of the program, breaking down each exercise as we go.
Watch the first push day video here: youtube.com/watch?v=c3pbe3qzatQ
Watch the other Ultimate PPL videos here: youtube.com/watch?v=H6mRkx1x77k&list=PLp4G6oBUcv8w-v9tpZeF8GSlGcyl_J_gx
-------------------------------
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.
In this video I'm breaking down several potential strategies for "boosting metabolism". We'll discuss drinking more water, green tea, spicy foods, sauna, ice baths, reverse dieting, meal frequency, weighted vests, gaining muscle mass, and cardio. Along the way, we will categorize these based on if they “work”, “might work”, or “probably don't work”.
-------------------------------
** 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
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Categories:
0:00 - Intro
0:42 - What is metabolism?
2:47 - Drinking more water
3:58 - Green tea
4:39 - Spicy food (capsaicin)
5:47 - Sauna
6:18 - Ice baths
6:50 - Building muscle
7:43 - Reverse dieting
8:41 - Meal frequency
9:33 - Cardio
10:49 - Weighted vests
11:53 - Slow dieting
12:15 - NEAT smuggling
12:35 - Weight loss success
-------------------------------
References:
Variability in Daily Energy Expenditure:
pubmed.ncbi.nlm.nih.gov/34385400
Green Tea:
pubmed.ncbi.nlm.nih.gov/33671139
pubmed.ncbi.nlm.nih.gov/17906192
pubmed.ncbi.nlm.nih.gov/10584049
pubmed.ncbi.nlm.nih.gov/19445822
pubmed.ncbi.nlm.nih.gov/20372175
pubmed.ncbi.nlm.nih.gov/25740906
pubmed.ncbi.nlm.nih.gov/24299662
Spicy Foods:
pubmed.ncbi.nlm.nih.gov/28001433
Sauna:
pubmed.ncbi.nlm.nih.gov/7743620
Ice Baths:
pubmed.ncbi.nlm.nih.gov/10751106
Reverse Dieting:
macrofactorapp.com/reverse-dieting
Meal Frequency:
pubmed.ncbi.nlm.nih.gov/22719910
pubmed.ncbi.nlm.nih.gov/26024494
Weighted Vest:
pubmed.ncbi.nlm.nih.gov/29279372
weightology.net/the-use-of-weighted-apparel-during-contest-prep
Energy Expenditure and Weight Loss Success:
pubmed.ncbi.nlm.nih.gov/35013190
-------------------------------
Filmed by Matt Dziadecki instagram.com/dziadecki
Edited by Jeff Nippard
Music by Bankrupt Beats: youtube.com/watch?v=xUCZTjMJr2k
-------------------------------
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.
I'm also having my friend and past coach Dr. Layne Norton join me. Subscribe to Layne's channel here: youtube.com/biolayne1
Layne's Instagram: instagram.com/biolayne
-------------------------------
** 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
-------------------------------
Categories:
0:00 - Intro
0:26 - Training Topics
3:16 - Nutrition Topics
6:03 - Supplementation Topics
9:55 - Hot Fitness Topics
Topics:
Training to failure
Sumo deadlifts
Full range of motion
Powerlifting for bodybuilding
Lifting straps
Post-workout anabolic window
Liver/Organ meats
Detoxing
Kiwi fruit
Eating clean
Turkesterone
BCAAs
EAAs (Essential Amino Acids)
Creatine monohydrate
Testosterone boosters
Ashwagandha
Ice baths
Sauna
Fasted cardio
Bodyfat spot reduction
“Toning”
-------------------------------
References:
Kiwifruit
pubmed.ncbi.nlm.nih.gov/30979048
pubmed.ncbi.nlm.nih.gov/23746068
Creatine Monohydrate
jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
-------------------------------
Filmed by Matt Dziadecki instagram.com/dziadecki
Edited by Jeff Nippard
Music by Bankrupt Beats: youtube.com/watch?v=xUCZTjMJr2k
-------------------------------
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.
Follow Layne on Instagram: instagram.com/biolayne
About Layne Norton: biolayne.com/about
-------------------------------
** My Training Programs (Beginner to Advanced): shop.jeffnippard.com
** 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
-------------------------------
The Killer Leg Day with Dr. Layne Norton
Exercise 1: Deadlift
3-5 Warm-Up sets: Perform a full warm-up pyramid
* For your first warm-up set, use approximately 45% of the weight you plan to use for the working sets for 4-5 reps. For your second warm-up set, use around 65% of the weight you plan to use for the working sets for 3-4 reps. For your third warm-up set, use about 85% of the weight you plan to use for the working sets for 1-2 reps.
1 Working Set x 2 reps @ RPE 7-8
Exercise 2: Pendulum Squat (or Hack Squat)
2-4 Warm-Up sets x 2-5 reps (gradually add weight)
1 Working Set x 8-10 reps @ RPE 9-10
Exercise 3: Glute-Ham Raise
3 sets x 8-10 reps
Exercise 4: Leg Extension
3 sets x 10-12 reps
Exercise 5: Leg Press Toe Press
3 sets x 12-15 reps
-------------------------------
0:00 Intro
1:07 Warm-Up Drills
1:46 Exercise 1
9:53 Exercise 2
12:51 Exercise 3
14:57 Exercise 4
16:38 Exercise 5
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Filmed by Matt Dziadecki: instagram.com/dziadecki
Editing by Jeff Nippard
Music by Bankrupt Beats:
youtube.com/shorts/u1MbP5CEavc
youtube.com/watch?v=8L3la3pPdTQ
youtube.com/watch?v=lfl6xzUIlg0
youtube.com/shorts/KFiXRTEuHXg
youtube.com/watch?v=eAJxbN1bHXk
youtube.com/watch?v=4lfygJu9ML0
-------------------------------
In this video I’m training legs with Dr. Layne Norton. Layne was actually my first ever science-based coach! He coached me to a Canadian national gold medal in natural bodybuilding and he’s the person who convinced me that you don’t actually need to “eat clean” to get shredded as long as you hit your macros, that cutting water before a bodybuilding competition is dangerous and ineffective, and that you can combine powerlifting and bodybuilding successfully. I don’t think it’s a stretch to say that everything I know about training and nutrition can be traced back to Layne Norton.
Layne is himself, an absolute monster. He’s both a professional natural bodybuilder AND a world-class powerlifter. He won US nationals twice and even took home a gold medal at Worlds for his 668 lb squat, at 205 lbs bodyweight. He also does a lot of myth busting about nutrition and training on popular podcasts and in the media. This is the leg day workout we did together while he was visiting Ontario, Canada!
-------------------------------
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.
** My Fundamentals Training Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
** 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
-------------------------------
References:
Overfeeding Studies:
pubmed.ncbi.nlm.nih.gov/23679146
ncbi.nlm.nih.gov/pmc/articles/PMC6942464
Creatine:
jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
pubmed.ncbi.nlm.nih.gov/29214923
ncbi.nlm.nih.gov/pmc/articles/PMC5679696
Caffeine:
jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4
pubmed.ncbi.nlm.nih.gov/31900166
Protein:
jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
ncbi.nlm.nih.gov/pmc/articles/PMC4008813
pubmed.ncbi.nlm.nih.gov/28698222
Meal Frequency:
pubmed.ncbi.nlm.nih.gov/32437566
pubmed.ncbi.nlm.nih.gov/33361498
pubmed.ncbi.nlm.nih.gov/32321161
-------------------------------
Written by Jeff Nippard
Filmed by Matt Dziadecki: http://Instagram.com/dziadecki
Editing by Jeff Nippard
Music by Bankrupt Beats: youtube.com/bankruptbeats
Calculus
Transformation
Judgement
Low Profile
-------------------------------
Timestamps:
0:00 - Mistake 1
3:19 - Mistake 2
5:56 - Mistake 3
8:05 - Mistake 4
-------------------------------
In this video I cover four nutrition mistakes that (pretty much) every lifter makes. I discuss how large your caloric surplus should be when bulking, how much supplements matter, the importance of protein, and how many meals you should be consuming each day.
-------------------------------
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.
jeffnippard.com/products/the-ultimate-push-pull-legs-system
** 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
-------------------------------
References:
Hamstring Curl Studies:
pubmed.ncbi.nlm.nih.gov/33009197
pubmed.ncbi.nlm.nih.gov/31277009
Calf Raise Foot Positioning Study:
pubmed.ncbi.nlm.nih.gov/32735428
Belt & Lower Back
strongerbyscience.com/the-belt-bible
-------------------------------
Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki (instagram.com/dziadecki)
Music from Epidemic Sound:
Damma Beatz - Love Me More
epidemicsound.com/track/P8w6jOeR7O
More music from:
Bankrupt Beats - Swamp Head
youtube.com/watch?v=fKAmwrtUxI8
-------------------------------
Timestamps:
0:00 - Intro
0:25 - Warm Up
0:43 - Exercise 1 of 6
3:08 - Exercise 2 of 6
5:05 - Exercise 3 of 6
6:28 - Exercise 4 of 6
8:21 - Exercise 5 of 6
9:44 - Exercise 6 of 6
-------------------------------
In this video I cover the first Leg Day of my new Ultimate Push Pull Legs System. This is the third video in a series where we will be going through each workout within the first week of the PPL program, breaking down each exercise as we go.
-------------------------------
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.
jeffnippard.com/products/the-ultimate-push-pull-legs-system
** 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
-------------------------------
References:
Bicep ROM Study:
pubmed.ncbi.nlm.nih.gov/34616309
-------------------------------
0:00 - New PPL explained
1:32 - Exercise 1 of 6
5:06 - Exercise 2 of 6
6:20 - Exercise 3 of 6
8:41 - Exercise 4 of 6
9:22 - Exercise 5 of 6
9:58 - Exercise 6 of 6
-------------------------------
Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki (instagram.com/dziadecki)
Music from Epidemic Sound:
Damma Beatz - Love Me More
epidemicsound.com/track/P8w6jOeR7O
More music from:
Bankrupt Beats - Swamp Head
youtube.com/watch?v=fKAmwrtUxI8
-------------------------------
In this video I cover the first Pull Day of my new Ultimate PPL System. This is the second video in a 6-part series where we will be going through each workout from the first week of the program, breaking down each exercise as we go.
-------------------------------
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.
** 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
-------------------------------
References:
Biggest Loser Study:
pubmed.ncbi.nlm.nih.gov/27136388
Weight Loss Maintenance Paper:
pubmed.ncbi.nlm.nih.gov/31675146
Self-Monitoring Weight:
pubmed.ncbi.nlm.nih.gov/18198319
-------------------------------
Written by Jeff Nippard
Filmed by Matt Dziadecki (instagram.com/dziadecki)
Edited by Jeff Nippard
-------------------------------
Music by Epidemic Sound:
Siny - Straight Out The Basement
epidemicsound.com/track/hQK9pa1MnH
Music by Bankrupt Beats:
youtube.com/watch?v=fKAmwrtUxI8
youtube.com/watch?v=xUCZTjMJr2k
Music from Uppbeat (free for Creators!):
uppbeat.io/t/prigida/prism
Music from Uppbeat (free for Creators!):
uppbeat.io/t/oliver-massa/morning-bustle
-------------------------------
In this video, I cover three important strategies on making long term fat loss more sustainable. These science-based tips will ensure that you don’t just lose fat, but you are also able to successfully maintain your new weight.
-------------------------------
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.
jeffnippard.com/products/the-ultimate-push-pull-legs-system
** 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
-------------------------------
References:
Inter-set Stretching:
pubmed.ncbi.nlm.nih.gov/30688865
frontiersin.org/articles/10.3389/fspor.2022.1035190/full
pubmed.ncbi.nlm.nih.gov/31567839
massmember.com/products/mass-subscription/categories/1825026/posts/6130243
Shoulder Anatomy:
pubmed.ncbi.nlm.nih.gov/16458022
IPF 2023 Bench Press Rules:
https://www.powerlifting.sport/fileadmin/ipf/data/rules/technical-rules/english/IPF_Technical_Rules_Book_2023__1_.pdf
Hypertrophy Coach Instagram Post:
instagram.com/p/CgwxZMKj8tT
Alberto Nunez Training Vlog:
youtube.com/watch?v=PSPqjsxB8UM
-------------------------------
Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki (instagram.com/dziadecki)
Music from Epidemic Sound:
Damma Beatz - Love Me More
Final Target in Sight - Trailer Worx
More music from:
Bankrupt Beats - Swamp Head
youtube.com/watch?v=fKAmwrtUxI8
-------------------------------
In this video I cover the first Push Day of my new Ultimate PPL System. This is the first video of a 6-part series where we will be going through each workout of the first week of the program, breaking down each exercise as we go.
-------------------------------
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.
In this video I'm telling the story of my own lifting journey. I explain the origins of my passion for lifting and how it came from basketball, my interest in the science of building size and strength, why I like to blend powerlifting and bodybuilding styles of training and how I approach overcoming setbacks in the gym. I also explain the meaning behind the slogan for my signature clothing line with Rise: Only The Strong Survive.
Almost three years ago, I set the goal of creating a line of gym clothes that would have the perfect fit, style and personal meaning to me. After many sleepless nights spent brainstorming, tweaking and perfecting, it's finally available. Check out the full line of items here: http://risestore.com
#ad #rise
-------------------------------
Directed by Tony McAllister
Filmed by Tony McAllister & Alex Halle
Edited by Tony McAllister
http://instagram.com/mcallister_tony
http://instagram.com/alexandre_halle
Music
Original music by Tony McAllister
More music from
lensdistortions.com
Unique Individual
CODE: LD-URZUICLMETLB0
-------------------------------
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.
This video includes paid promotion from Rise.
Let’s goo!!! My long-awaited Essentials Program (short and intense workouts that take 45 mins) is available at the link above 😤📘
Here is a brief overview of The Essentials Program:
1️⃣ - The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there.
2️⃣ - This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible.
3️⃣ - Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count!
Here are some more details on what comes with the new program:
▪️ Appropriate for all training levels (assuming you’re looking to prioritize time-efficiency)
▪️ Option to train 2, 3, 4 or 5x per week.
▪️ 12 week program length (3 distinct blocks to avoid monotony).
▪️ Full custom Excel spreadsheet.
▪️ Videos and coaching cues from me for every exercise.
▪️ Exercise substitutions included.
Check it out here to see if it’s right for you and your goals: jeffnippard.com/products/the-essentials-program
-------------------------------
** 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 - Training Minimalism Setup
0:30 - Full Body Day 1
6:45 - Full Body Day 2
11:47 - More Minimalistic Splits
-------------------------------
References:
Overhead Triceps Extension Research:
pubmed.ncbi.nlm.nih.gov/35819335
massmember.com/products/mass-subscription/categories/2151295402/posts/2161731393
Hamstring Curl Study:
pubmed.ncbi.nlm.nih.gov/33009197
Knees Over Toes video:
youtube.com/watch?v=dCHLUtf--pg
Training Minimalism Explained Video:
youtu.be/xc4OtzAnVMI
-------------------------------
Written by Jeff Nippard
Filmed by Matt Dziadecki & Jeff Nippard
instagram.com/dziadecki
Edited by Jeff Nippard
Music by Bankrupt Beats:
youtube.com/watch?v=-FDb0SGXtVQ
youtube.com/watch?v=UATziKKm0aw
youtube.com/watch?v=FaA7fM9pYA4
-------------------------------
In this video I cover how to set up the first week of a 2 day per week minimalist training routine. We will discuss the exercises, various cues for each movement, along with specific training techniques to make the workouts faster but still effective. Lastly, we will cover how to adapt this 2x/week program to a 3x, 4x, and 5x version.
-------------------------------
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.
Let’s goo!!! My long-awaited Essentials Program (short and intense workouts that take 45 mins) just launched at the link above 😤📘
Here is a discount code you can use to save 10%: Essentials10
Here is a brief overview of The Essentials Program:
1️⃣ - The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there.
2️⃣ - This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible.
3️⃣ - Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count!
Here are some more details on what comes with the new program:
▪️ Appropriate for all training levels (assuming you’re looking to prioritize time-efficiency)
▪️ Option to train 2, 3, 4 or 5x per week.
▪️ 12 week program length (3 distinct blocks to avoid monotony).
▪️ Full custom Excel spreadsheet.
▪️ Videos and coaching cues from me for every exercise.
▪️ Exercise substitutions included.
Check it out here to see if it’s right for you and your goals: jeffnippard.com/products/the-essentials-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
-------------------------------
References:
Minimum Effective Dose Training Video Series by Eric Helms (MASS):
massmember.com/products/mass-subscription/categories/2148392859/posts/2150818203
Training Volume for Strength Gains Meta-Analysis:
pubmed.ncbi.nlm.nih.gov/28755103
Training Volume for Health Meta-Analysis:
pubmed.ncbi.nlm.nih.gov/35228201
Training Volume for Hypertrophy Research:
pubmed.ncbi.nlm.nih.gov/27433992
pubmed.ncbi.nlm.nih.gov/12423180
researchgate.net/publication/232177076
LeanGains Article:
leangains.com/fuckarounditis
Training Volume for Maintaining Muscle Size:
pubmed.ncbi.nlm.nih.gov/21131862
Schoenfeld Textbook:
amazon.com/Science-Development-Muscle-Hypertrophy-Schoenfeld/dp/1492597678
Superset Research:
pubmed.ncbi.nlm.nih.gov/28796130
Rest Research:
pubmed.ncbi.nlm.nih.gov/28641044
Motivation Research:
ncbi.nlm.nih.gov/pmc/articles/PMC5968958
-------------------------------
Written by Jeff Nippard
Filmed by Matt Dziadecki (http://instagram.com/dziadecki)
Edited by Jeff Nippard
Research Assistant: Max Edsey
Music by Bankrupt Beats:
youtube.com/watch?v=-FDb0SGXtVQ
youtube.com/watch?v=FaA7fM9pYA4
-------------------------------
In this video I cover the minimum amount of training volume needed to see measurable gains. We will discuss improvements in strength, health, and muscle mass, and cover the best strategies to get the most out of shorter training sessions.
-------------------------------
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.
** 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
-------------------------------
References:
Side Effects of Staying Too Lean:
pubmed.ncbi.nlm.nih.gov/23412685
ncbi.nlm.nih.gov/pmc/articles/PMC5133123
ncbi.nlm.nih.gov/pmc/articles/PMC5222856
Body Fat Set Point:
royalsocietypublishing.org/doi/10.1098/rspb.1953.0009
Dual Intervention Model:
massmember.com/products/mass-subscription/categories/2150809186/posts/2159651372
"Can You Stay Shredded?" (MASS Article):
massmember.com/products/mass-subscription/categories/2150592792
Funny bodybuilder video: youtube.com/watch?v=XfO8zz8N9l4
-------------------------------
Written by Jeff Nippard
Filmed by Jeff Nippard
Editing by Jeff Nippard
Music by Bankrupt Beats: youtube.com/watch?v=eX9clU5FCgE
Music by Epidemic Sound: Damma Beatz - Snickers: epidemicsound.com/track/90RpfCGP7e
Music by Epidemic Sound: Fat and Muscles - Martin Landstrom: epidemicsound.com/track/rEt8NbmGqd
-------------------------------
In this video I cover three of the harsh realities of staying shredded. We will discuss body image and some of the other negative side effects that come with maintaining a lean physique, along with how low of a body fat percentage you should aim for when cutting.
-------------------------------
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.
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
** My Fundamentals Training Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
** MASS (Monthly Research Review): bit.ly/jeffMASS
** Rise Gym Apparel: rise.ca/jeff
** Instagram: instagram.com/jeffnippard
-------------------------------
References:
Testosterone Boosters:
ncbi.nlm.nih.gov/pmc/articles/PMC6407704
examine.com/supplements/fenugreek
ncbi.nlm.nih.gov/pmc/articles/PMC6750292
ncbi.nlm.nih.gov/pmc/articles/PMC3863556
pubmed.ncbi.nlm.nih.gov/11701431
pubmed.ncbi.nlm.nih.gov/26609282
Natural Ways to Boost Testosterone:
tandfonline.com/doi/full/10.1186/1550-2783-11-20
massmember.com/products/mass-subscription/categories/4527583/posts/15426503
Turkesterone:
http://pbmc.ibmc.msk.ru/en/article-en/PBMC-1978-24-4-456/
https://www.journals.uchicago.edu/doi/10.2307/1540550
pubmed.ncbi.nlm.nih.gov/6525371
pubmed.ncbi.nlm.nih.gov/8698114
researchgate.net/publication/333322619
massmember.com/products/mass-subscription/categories/1458811/posts/4926958
Turkgate:
Nootropics Depot Tests reddit.com/r/NootropicsDepot/comments/va9kvu/lab_testing_results_of_turkesterone_beta
Sika Strength Analysis 1 - youtube.com/watch?v=VJq9JYTRH5Y
Sika Strength Analysis 2 - youtube.com/watch?v=vxsDJtl6Kng
Greg Doucette Response 1 - youtube.com/watch?v=ps_HrFlPUqI
Greg Doucette Response 2 - youtube.com/watch?v=tF58bbGGp1Q
More Plates More Dates Response - youtube.com/watch?v=Kp3RmCOkCwc
BCAAs:
sciencedirect.com/science/article/abs/pii/S0765159721002008
journals.humankinetics.com/view/journals/ijsnem/31/3/article-p292.xml
My protein video: youtube.com/watch?v=Pok0Jg2JAkE
Fat Burners:
researchgate.net/publication/348516682
Beta-Alanine:
ncbi.nlm.nih.gov/pubmed/22270875
researchgate.net/publication/310617184
-------------------------------
Written by Jeff Nippard
Filmed by Jeff Nippard
Edited by Jeff Nippard
Music:
Bankrupt Beats - Creep: youtube.com/watch?v=4lfygJu9ML0
Bankrupt Beats - Feast: youtube.com/watch?v=xUCZTjMJr2k
Kevin Macleod - Sneaky Snitch: youtube.com/watch?v=7-rXQALDv-4
Epidemic Sound - Sneaky Fingers - T. Morri: epidemicsound.com/track/8sZv9s0Kgi
Epidemic Sound - Sneaky Town - Playtown: epidemicsound.com/track/IHOvVwuOLR
Epidemic Sound - Duck Dojo - Silver Maple: epidemicsound.com/track/h6bPsDmXLK
Epidemic Sound - Sparkin': epidemicsound.com/track/a96ii1cPcu
-------------------------------
In this video I'm breaking down the 5 worst supplement that are still very popular. We will discuss the science (or lack thereof) behind testosterone boosters, turkesterone, BCAAs, fat burners and beta-alanine.
-------------------------------
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.
** My training programs: jeffnippard.com
** 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
-------------------------------
References:
Weighted Stretch Training:
pubmed.ncbi.nlm.nih.gov/31984621
Training at long muscle lengths:
ncbi.nlm.nih.gov/pmc/articles/PMC6977096
Incline Bench (Upper Chest) Study:
pubmed.ncbi.nlm.nih.gov/32922646
MASS Research Review, Volume 4, Issue 11
Press Around (N1)
instagram.com/p/COqigPBjw_c/?hl=en
-------------------------------
Written by Jeff Nippard
Filmed by Matt Dziadecki (http://instagram.com/dziadecki)
Edited by Jeff Nippard
Music by Bankrupt Beats:
youtube.com/watch?v=pNZuaWxNaZE
youtube.com/watch?v=4lfygJu9ML0
Music by Epidemic Sound:
Sneaky Sonja - Luella Gren
Damma Beatz - Snickers
-------------------------------
What are the best and worst chest exercises for muscle growth? In this video I am breaking down my top 10 chest movements based on personal enjoyment, tension generating potential, progressive overload potential and convenience/ease of access. We will consider exercises that target the upper chest, mid chest and lower chest and conclude with some of the worst chest exercises that you should avoid.
-------------------------------
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.
** 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
-------------------------------
References:
Overfeeding Study:
pubmed.ncbi.nlm.nih.gov/2336074
Resting Metabolic Rate Study:
pubmed.ncbi.nlm.nih.gov/30321282
NEAT Study:
pubmed.ncbi.nlm.nih.gov/9880251
Hunger Research:
pubmed.ncbi.nlm.nih.gov/23509106
pubmed.ncbi.nlm.nih.gov/31037612
Biological Factors:
pubmed.ncbi.nlm.nih.gov/34426171
Calories In Calories Out:
ncbi.nlm.nih.gov/pmc/articles/PMC4603544
pubmed.ncbi.nlm.nih.gov/25733634
Rise in Obesity:
thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30021-5/fulltext
Environmental Factors:
pubmed.ncbi.nlm.nih.gov/34426171
pubmed.ncbi.nlm.nih.gov/21872749
pubmed.ncbi.nlm.nih.gov/28975706
pubmed.ncbi.nlm.nih.gov/30941582
onlinelibrary.wiley.com/doi/full/10.1038/oby.2010.241
jamanetwork.com/journals/jamapsychiatry/fullarticle/210608
Dr. Mike Israetel Video:
youtu.be/8xp9RLOQcno
Good video from Ben Carpenter:
youtube.com/watch?v=1HIgLqiMAQo
-------------------------------
Written by Jeff Nippard
Filmed by Jeff Nippard
Editing by Jeff Nippard
Music by Bankrupt Beats: youtube.com/watch?v=kxoHMe7Jj70
Music by Epidemic Sound: Sneaky Fingers - T. Morri
-------------------------------
Is obesity a choice? In this video I am breaking down what the science says about the causes of obesity and sharing my opinion on the question.
-------------------------------
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.
Subscribe to PictureFit here: youtube.com/c/PictureFit
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
Get my Ultimate Guide To Body Recomposition here:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
All my science-based training programs: http://jeffnippard.com
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
0:00 Intro
1:12 Nutrition for muscle growth
2:30 Beginner Training (1-2 years)
4:36 Intermediate Training (1-5 years)
7:55 Advanced Training (4-5 + years)
-------------------------------
Sources:
Rates of muscle gain:
bodyrecomposition.com/muscle-gain/genetic-muscular-potential
Muscular potential for women:
journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81
journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81
Daily protein intake:
pubmed.ncbi.nlm.nih.gov/28698222
pubmed.ncbi.nlm.nih.gov/26960445
Dropsets:
ncbi.nlm.nih.gov/pmc/articles/PMC8473065
researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth
Myoreps:
barbellmedicine.com/blog/myo-reps
Eccentric stuff:
pubmed.ncbi.nlm.nih.gov/18981046
pubmed.ncbi.nlm.nih.gov/27647157
Training Frequency:
strongerbyscience.com/frequency-muscle
Specialization Phases and Volume:
weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible
3dmusclejourney.com/muscle-group-speicalization-cycles-part-1
------------------------------
Music:
Bankrupt Beats:
youtube.com/watch?v=qEXpYkT8YS8
Epidemic Sound
Everyday Walkabouts - Stationary Sign
Filmed by Matt Dziadecki: instagram.com/dziadecki
Written by Jeff Nippard
Edited by PictureFit & Jeff Nippard
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast
-------------------------------
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.
All my science-based training programs: http://jeffnippard.com
Get my Ultimate Guide To Body Recomposition here:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
In this video I'm covering the most common arguments for why the sumo deadlift is cheating and seeing if they hold up against the scientific evidence. People will often point to range of motion as the main reason for why conventional is superior. We will also look at what the science says about the biomechanical and muscle activation differences between conventional and sumo and look at some powerlifting examples from IPF Worlds.
-------------------------------
Sources:
Sources:
IPF Rulebook:
https://www.powerlifting.sport/rules/codes/info/technical-rules
Powerlifting Data:
instagram.com/thestrengthathlete
ROM:
massmember.com/products/mass-subscription/categories/2286003/posts/7716578
Biomechanics:
pubmed.ncbi.nlm.nih.gov/10912892
EMG Research:
pubmed.ncbi.nlm.nih.gov/11932579
Filmed by Jeff Nippard, Big 3 Media & Omar Isuf
Edited by Jeff Nippard using Final Cut Pro
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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 Chris Bumstead's Lawyer: Yes, Cbum is still in my basement. I'm sure we can work this out. Call me.
Get my Ultimate Guide To Body Recomposition here:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
‣ Use code PROTEIN to save 25%
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
0:00 Intro
0:47 How much protein per day?
3:41 How much protein can you absorb per meal?
5:29 What are the highest quality proteins?
7:40 Post-workout protein timing
8:02 Pre-bed protein timing
8:47 Is a high protein diet safe?
-------------------------------
Sources:
Daily Protein Intake:
pubmed.ncbi.nlm.nih.gov/26960445
pubmed.ncbi.nlm.nih.gov/28698222
pubmed.ncbi.nlm.nih.gov/29182451
How Much Protein Can You Absorb in a Single Meal?
ncbi.nlm.nih.gov/pmc/articles/PMC5828430
How Much Protein Can You Use in a Single Meal?
pubmed.ncbi.nlm.nih.gov/19056590
pubmed.ncbi.nlm.nih.gov/24257722
pubmed.ncbi.nlm.nih.gov/27511985
ncbi.nlm.nih.gov/pmc/articles/PMC4675798
Protein Quality:
pubmed.ncbi.nlm.nih.gov/28534027
pubmed.ncbi.nlm.nih.gov/28382889
Peri-Workout Protein:
pubmed.ncbi.nlm.nih.gov/30702982
Pre-Sleep Protein:
mdpi.com/2072-6643/8/12/763
pubmed.ncbi.nlm.nih.gov/29764464
pubmed.ncbi.nlm.nih.gov/28515842
Protein Safety:
jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
-------------------------------
Filmed by Jeff Nippard & Stephanie Buttermore
Edited by Jeff Nippard
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
Learn about my Powerbuilding System here: shop.jeffnippard.com
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
In this video I'm covering the science and practice behind deloads. When should you deload? How do you do a deload? Is deloading good for size? Strength? Both?
-------------------------------
Sources:
Fitness Fatigue Model:
massmember.com/products/mass-subscription/categories/1167606/posts/3868306
Size and Strength Loss After 2-3 Weeks Off:
researchgate.net/publication/259390281
Tendon Innervation:
pubmed.ncbi.nlm.nih.gov/27535247
Music:
Bankrupt Beats:
youtube.com/watch?v=d8v2tuTtSc0
Filmed by Jeff Nippard
Edited by Jeff Nippard
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
Get my new 10-week Powerbuilding Phase 3 program here (15% off this week only):
shop.jeffnippard.com/product/power-building-phase-3-4x
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
Full junk volume podcast with James Krieger:
youtube.com/watch?v=xL3_Wde7Yto
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
I earn a commission when you shop through the link above
▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$
I earn a commission when you shop through the link above
▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%
I earn a commission when you shop through the link above
-------------------------------
In this video I'm covering the 3 most common types of junk volume. How many sets should you do per workout to maximize muscle growth? What is the threshold for effective volume per-session? How hard should you train to ensure that your workout volume isn't "junk"?
-------------------------------
References:
James Krieger Meta-analysis:
weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/#Schoenfeld
Training Frequency Study:
pubmed.ncbi.nlm.nih.gov/35069251
Easy Sets Study:
pubmed.ncbi.nlm.nih.gov/29112055
High Rep Sets Study:
massmember.com/products/mass-subscription/categories/647954/posts/2104249
pubmed.ncbi.nlm.nih.gov/29564973
Music:
Bankrupt Beats:
youtube.com/watch?v=eX9clU5FCgE
Filmed by Big 3 Media:
instagram.com/big.3.media/?hl=en
Edited by Jeff Nippard using Final Cut Pro
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
Listen to my full interview with Dr. Eric Trexler here: youtu.be/aWNTq_YDndI
All my science-based training programs: http://jeffnippard.com
Get my Ultimate Nutrition Guide To Body Recomposition here:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
-------------------------------
In this video I'm covering the science behind Turkesterone and other ecdysteroids.
-------------------------------
Sources:
1978 Russian Paper:
http://pbmc.ibmc.msk.ru/en/article-en/PBMC-1978-24-4-456/
Other Animal Research:
https://www.journals.uchicago.edu/doi/10.2307/1540550
pubmed.ncbi.nlm.nih.gov/6525371
pubmed.ncbi.nlm.nih.gov/8698114
Human Research:
researchgate.net/publication/26492102
jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y
researchgate.net/publication/333322619
Music:
Bankrupt Beats:
youtube.com/watch?v=qEXpYkT8YS8
Epidemic Sound
Filmed by Jeff Nippard
Edited by Jeff Nippard using Final Cut Pro
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
I like to think of maingaining as a type of body recomposition where your goal is to maintain your bodyweight while gaining strength, and ideally, some muscle mass as well. For me that usually comes toward the end of an extended bulk, before starting a cut, but you can always just ride the maingain or recomp wave as long as it's working for you. I think it's better done at a moderate to slightly higher bodyfat percentage, in the 10-20% zone as a male or the 20-30% zone as a female. The closer you are to your natural genetic ceiling, the more necessary bulking phases become to add muscular size and the more you'll probably want to maingain at the slightly higher end of the bodyfat range, assuming your main goal is to make lean gains in strength and size.
Get my Ultimate Guide To Body Recomposition here:
‣ shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
Get my Powerbuilding Training System here:
‣ shop.jeffnippard.com/product/the-powerbuilding-system
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program:
‣ shop.jeffnippard.com/product/fundamentals-hypertrophy-program
My mom's BEST CHILI recipe:
‣ jeffnippard.com/moms-best-chili
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
Sources:
pubmed.ncbi.nlm.nih.gov/28698222
3dmusclejourney.com/beyond-diet
Music:
Bankrupt Beats:
youtube.com/watch?v=KMOVzZCt-uA
& Epidemic Sound
Filmed by Big 3 Media:
bigthreemedia.com
instagram.com/big.3.media/?hl=en
Edited by Jeff Nippard using Final Cut Pro!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
Get my Ultimate Guide To Body Recomposition here:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
If you're in your first 1-2 years of lifting, I recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
0:00 - The Results (How did my audience do?)
1:08 - Easy Level (Questions 1-10)
6:31 - Medium Level (Questions 11-20)
12:06 - Hard Level (Questions 21-30)
-------------------------------
Sources:
Is Body Recomposition Possible? (Question 3):
pubmed.ncbi.nlm.nih.gov/26778925
Who Would Have the Hardest Time Achieving Body Recomposition? (Question 4):
youtu.be/M4K0s792wAU
Supplements for Muscle and Strength Gain (Question 5):
pubmed.ncbi.nlm.nih.gov/31508659
jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
Practically Efficient Hypertrophy Rep Range (Question 6):
strongerbyscience.com/hypertrophy-range-fact-fiction
Mechanisms of Hypertrophy (Question 9):
pubmed.ncbi.nlm.nih.gov/20847704
youtu.be/lu_BObG6dj8
RPE (Question 10):
massmember.com/products/mass-subscription/categories/1634949/posts/5531323
Rest Periods for Hypertrophy (Question 11):
pubmed.ncbi.nlm.nih.gov/28641044
Muscle Activation During the Squat (Question 16):
journals.lww.com/nsca-jscr/abstract/1999/05000/electromyographic_activity_of_the_hamstrings.12.aspx
pubmed.ncbi.nlm.nih.gov/19417230
Sets Per Week Per Muscle Group (Question 17):
weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible
Lifting Belts (Question 21):
pubmed.ncbi.nlm.nih.gov/10619094
pubmed.ncbi.nlm.nih.gov/1533266
tandfonline.com/doi/abs/10.1080/00140139008927106
Strength Standards (Question 22):
youtu.be/LrDJXIQ_-eg
Internal vs External Cueing (Question 23):
pubmed.ncbi.nlm.nih.gov/29533715
journals.lww.com/nsca-jscr/Fulltext/2009/11000/Attentional_Focusing_Instructions_Influence_Force.24.aspx
Cold Water Immersion (Question 25):
physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP278996
pubmed.ncbi.nlm.nih.gov/31513450
Stretching in Between Sets (Question 25):
youtube.com/watch?v=VuBhECs587w
AMRAP Set with 80% 1RM (Question 26):
articles.reactivetrainingsystems.com/2015/11/29/beginning-rts
massmember.com/products/mass-subscription/categories/4789508/posts/16149366
Bodybuilding Refeed Study (Question 29):
massmember.com/products/mass-subscription/categories/2660169/posts/8946141
mdpi.com/2411-5142/5/1/19
Muscle Protein Synthesis (Question 30):
ncbi.nlm.nih.gov/pmc/articles/PMC4008813
Edited by: Jeff Nippard
Filmed by: Jeff Nippard and Big 3 Media (instagram.com/big.3.media)
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
shop.jeffnippard.com
Here are a few program highlights:
▪️ Build muscle AND strength for intermediate-advanced trainees
▪️ Uses full body and push/pull/legs splits
▪️ Option to train 4 or 5-6x per week
▪️ 12 week program (+ “signposts” to assess progress throughout)
▪️ Full custom Excel spreadsheet for tracking progress
▪️ Technique Handbook + coaching cues from me for every exercise
▪️ Video links from me for every exercise
▪️ Exercise substitutions included
▪️ Science-based and field-tested
Get Powerbuilding Phase 1 here:
shop.jeffnippard.com/product/the-powerbuilding-system
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
Get my Nutrition Guide (Ultimate Guide To Body Recomposition) here:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MacroFactor Nutrition App
‣ bit.ly/jeffmacrofactor
‣ Free 2 week trial with code JEFF
▹ 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%
The shirt and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
In this video I'm covering strength standards on the squat, bench press and deadlift for male and female natural lifters (men and women). I break this up into six categories of training experience: noob, beginner, intermediate, advanced, elite and freak. I have based these strength standards on what I believe are average abilities from my decade plus of coaching experience, data from competitive powerlifting events (including powerlifting records) and existing strength scales from high level strength training coaches.
0:00 What makes someone strong?
2:45 My current squat, bench and deadlift
3:25 NOOB (~3-6 months)
4:10 BEGINNER (~0.5-2 years)
5:46 Powerbuilding Phase 2.0 info
6:02 INTERMEDIATE (~2+ years)
7:37 ADVANCED (~2-5+ years)
9:37 ELITE (~5-10+ years)
10:42 FREAK (~5-10+ years)
13:08 Powerbuilding 2.0 info
-------------------------------
Helpful resources:
ExRx 1RM Calculator: exrx.net/Calculators/OneRepMax
strongerbyscience.com/genetics-and-strength-training-just-different
thestrengthathlete.com/blog/round-table
legionathletics.com/strength-standards
t-nation.com/training/are-you-strong
startingstrength.com/files/standards.pdf
Music:
Bankrupt Beats:
youtube.com/watch?v=9iN7jlPJhyQ
youtube.com/watch?v=8W5pW9debXM
Written by: Jeff Nippard
Produced by: Jeff Nippard
Edited by: Jeff Nippard
Filmed by Big 3 Media: bigthreemedia.com
instagram.com/big.3.media/?hl=en
Also filmed by RLR Studios: rlrstudios.ca
instagram.com/rlr.studios/?hl=en
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ youtube.com/c/TheJeffNippardPodcast
-------------------------------
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.
‣ http://bit.ly/jeffmacrofactor (remember to use code JEFF for the trial)
Take my Muscle IQ Test here:
‣ http://jeffnippard.com/muscleiq
I'll be going over the correct answers in a video once I collect enough responses! Your results will be 100% anonymous. Over 50,000 people have taken it already!
Get PEScience Cake Pop Protein here:
‣ pescience.com/discount/Jeff?redirect=/collections/all-products/products/select-protein?variant=39523531653195
Get my Ultimate Guide To Body Recomposition here:
‣ shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
In this video I'm covering the science and practice behind pre-workout, intra-workout and post-workout nutrition. What should you eat before a workout? During a workout? After a workout? I'll also walk through some meal examples and explain why they work well.
0:00 - Nutrient Timing Science
1:58 - Pre-Workout
6:55 - Intra-Workout
8:05 - Post-Workout
11:37 - Macrofactor Nutrition App
-------------------------------
References
Nutrient Timing Revisited Review:
researchgate.net/publication/235381974
Additional Resources on Nutrient Timing:
pubmed.ncbi.nlm.nih.gov/24299050
pubmed.ncbi.nlm.nih.gov/28919842
pubmed.ncbi.nlm.nih.gov/29414855
pubmed.ncbi.nlm.nih.gov/26697098
Music:
Jeff Kaale - Morning Tea
Damma Beatz - Snickers
More Scrubs
NEAR
Written by:
Jeff Nippard
Filmed by:
Aous Photo, Stephanie Buttermore, Jeff Nippard
aousphoto.com
instagram.com/aousphoto/?hl=en
Edited by:
Jeff Nippard (using Final Cut Pro)
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
All my science-based training programs: http://jeffnippard.com
Get my Ultimate Guide To Body Recomposition here:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
In this video I'm covering 5 common cardio mistakes people make when trying to lose fat. We'll cover how much cardio you should do for fat loss, how it impacts muscle gain, the interference effect, timing of cardio around weight training, HIIT vs LISS, fasted cardio, considerations around NEAT and more.
-------------------------------
References
Cardiorespiratory Fitness & All-Cause Mortality Meta-Analysis:
pubmed.ncbi.nlm.nih.gov/19454641
Physical Activity & Weight Maintenance:
pubmed.ncbi.nlm.nih.gov/24355667
Cardio isn’t as Effective for Fat Loss as You’d Expect:
massmember.com/products/mass-subscription/categories/2148202210/posts/2150070964
journals.lww.com/acsm-msse/Abstract/9000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.96038.aspx
Interference Effect:
pubmed.ncbi.nlm.nih.gov/24728927
Warming Up & Performance:
pubmed.ncbi.nlm.nih.gov/19996770
Proximity of Cardio to Weight Training:
pubmed.ncbi.nlm.nih.gov/28783467
pubmed.ncbi.nlm.nih.gov/33751469
Cardio Intensity:
pubmed.ncbi.nlm.nih.gov/17101527
bodyrecomposition.com/research/epoc-after-exercise
pubmed.ncbi.nlm.nih.gov/28513103
Volume of Cardio:
pubmed.ncbi.nlm.nih.gov/22002517
Fasted Cardio:
pubmed.ncbi.nlm.nih.gov/21411835
mdpi.com/2411-5142/2/4/43
researchgate.net/publication/341494761
pubmed.ncbi.nlm.nih.gov/25429252
Calories Burned from Different Occupations:
alanaragon.com/researchreview (Dec 2015 Issue)
-------------------------------
Music:
Bankrupt Beats:
youtube.com/watch?v=9iN7jlPJhyQ
youtube.com/watch?v=1-ToWK6xSyE
Written by Jeff Nippard
Filmed by Daniel Cooper, Jeff Nippard and Stephanie Buttermore
Edited by Jeff Nippard using Final Cut Pro
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
Rest in peace, Mountain Dog ❤️
Download my FREE Comeback Program here: jeffnippard.com/comeback-program
Get my Ultimate Guide To Body Recomposition here:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
-------------------------------
In this video I'm explaining how to build muscle in 5 levels of increasing difficulty from Noob to Pro. The first level covers the basics: you need to lift and eat protein. Level 2 goes one layer deeper covering progressive overload and daily protein intake (how much protein per day?). Level 3 covers effort, training volume, intensity, exercise selection and frequency. Level 4 gets more granular, describing exactly what causes muscle growth through a critical evaluation of the three-factor model (mechanical tension, muscle damage and metabolic stress). On this level, we address questions like "what role does soreness play in hypertrophy?" and "how much is the pump driving muscle growth?" Level 5 is a deep dive into the biochemistry of muscle growth: the physiological impacts of tension, amino acids (leucine, EAAs) and testosterone.
0:00 - Introducing the levels
0:30 - Level 1: Noob
1:25 - Level 2: Novice
4:23 - Level 3: Average
10:03 - Level 4: Elite
15:50 - Level 5: Pro
-------------------------------
References:
Total Daily Protein Target:
pubmed.ncbi.nlm.nih.gov/28698222
ncbi.nlm.nih.gov/pmc/articles/PMC5828430
Training Volume:
strongerbyscience.com/the-new-approach-to-training-volume
Training Intensity:
pubmed.ncbi.nlm.nih.gov/29564973
Training Frequency:
pubmed.ncbi.nlm.nih.gov/30558493
Rest Periods: youtube.com/watch?v=NR94rNsArv0
Tempo: youtube.com/watch?v=TQxMvpe2lQ8
Intensity Techniques: youtube.com/watch?v=Ri0v5-osLCQ
Mechanisms of Muscle Hypertrophy:
pubmed.ncbi.nlm.nih.gov/20847704
Muscle Damage:
pubmed.ncbi.nlm.nih.gov/30335577
pubmed.ncbi.nlm.nih.gov/29282529
*Footnote on Metabolic Stress:
While I personally think it makes the most sense, it actually isn't perfectly clear if shorter rest periods do in fact increase metabolic stress compared to longer rest periods. For example, this study (sites.kowsarpub.com/asjsm/articles/57500.html) found that blood lactate levels increased similarly during a full-body workout when resting either 30, 60, or 120 seconds between sets. Still, since this study only measured lactate levels and not H+, hypoxia, phosphate, etc. I think the assumption that shorter rest periods would lead to more metabolic stress (via increased fatigue) is nonetheless a reasonable assumption in the absence of direct empirical data.
*Footnote on BFR:
Some might argue that BFR does actually enhance muscle hypertrophy, however, if that effect exists, metabolic stress hasn't been shown to be the main causative factor. Plus, BFR only seems to augment hypertrophy if the training methods are suboptimal (both light weights and far from failure).
Blood Flow Restriction:
pubmed.ncbi.nlm.nih.gov/30694972
Costameres:
pubmed.ncbi.nlm.nih.gov/12556452
Titin:
pdb101.rcsb.org/motm/185
Filamins:
mdpi.com/2411-5142/1/1/90
Hypertrophy Stimuli and Sensors:
pubmed.ncbi.nlm.nih.gov/30335577
mTOR:
rcsb.org/3d-view/5FLC
Sarcoplasmic Hypertrophy:
strongerbyscience.com/sarcoplasmic-vs-myofibrillar-hypertrophy
This video was inspired by the "5 Levels" series on Wired: youtube.com/channel/UCftwRNsjfRo08xYE31tkiyw
Helpful video:
youtube.com/watch?v=voMnQr7sfmk
Music:
Bankrupt Beats:
youtube.com/channel/UCr4OlbPX24EjWIniK7tj0VA
Written by me
Edited by me
Filmed by Daniel Cooper, Stephanie Buttermore and me
Thanks for Jorn Trommelen, Andrew Vigotsky and Eric Helms for their help!
-------------------------------
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.
What's my Powerbuilding System all about?
‣ my best strength & size program to date designed for intermediate-advanced lifters
‣ you have the option to select a 4x/week or 5-6x/week version
‣ an Excel spreadsheet for tracking your progress
‣ a Technique Handbook explaining exactly how to break through sticking points
‣ full 10 week program (plus a max test week) including exact warm up sets, working sets, RPE, %1RM, and coaching cues for every exercise!
‣ video demos from me for every exercise
‣ a huge list of exercise substitutions
‣ detailed explanations of the entire program, and much more!
The program alternates between Full Body weeks and Upper/Lower weeks, like this:
Week 1 - Full Body [More strength focused]
Week 2 - Upper/Lower [More hypertrophy focused]
Etc...
Also, if you're a bit limited on equipment at the moment, no worries. I first ran through the program in a garage gym with just a power rack, some dumbbells and a few bands. There are some cable/machine options included, but there is also a full list of exercise substitutions for every exercise in the program. If you run into any other questions/concerns my coaching support team will be available to help you out as well.
Learn more here: shop.jeffnippard.com/product/the-powerbuilding-system
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program first: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
If you're looking for a Push Pull Legs program to run until Powerbuilding 2.0 drops, I'd recommend my Intermediate-Advanced PPL Program: shop.jeffnippard.com/product/intermediate-advanced-push-pull-legs-hypertrophy-program
-------------------------------
Timestamps:
0:00 - Intro
0:52 - Legs 1 (Quad Focused)
4:54 - Push 1 (Chest Focused)
7:24 - Pull 1 (Lat Focused)
9:35 - Legs 2 (Posterior-Chain Focused)
12:15 - Push 2 (Delt Focused)
15:03 - Pull 2 (Mid-Back & Rear Delt Focused)
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
In this video I'm going through a full week of push/pull/legs workouts. Unlike my Science Applied Series from 2018, this time we are incorporating more advanced hypertrophy techniques, higher overall efforts and novel exercise selection.
-------------------------------
Sources:
ncbi.nlm.nih.gov/pmc/articles/PMC7969179
pubmed.ncbi.nlm.nih.gov/23625461
pubmed.ncbi.nlm.nih.gov/25601394
Should the knees go over the toes? [Video] youtube.com/watch?v=dCHLUtf--pg
Neck training 101 [Video]
youtube.com/watch?v=gimeRpdqWQw
MASS Vol 4, Issue 12 [Affiliate link: bit.ly/jeffMASS]
Music:
Bankrupt Beats:
youtube.com/watch?v=9iN7jlPJhyQ
youtube.com/watch?v=tD45aW3Afr4
youtube.com/watch?v=W1EExGRrWE8
Plus additional music from Epidemic Sound
Filmed and edited by me using Final Cut Pro!
Intro by RLR Studios: rlrstudios.ca
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
Subscribe to the MASS Research Review here:
http://bit.ly/jeffMASS
(This is an affiliate link and I earn a commission when you sign up)
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
Check out my client Pat's YouTube and Instagram!
youtube.com/channel/UCodpsrWM9VGPD6dixzDrb7g
instagram.com/patty.lifts/?hl=en
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
-------------------------------
In this video I'm covering refeeds, diet breaks, cheat meals and cheat days. Using an example from The Rock and his epic cheat meals, I dive into the research around using high carb refeeds and diet breaks for fat loss, metabolism, muscle retention and more.
-------------------------------
Sources:
Comparing Weight Loss Rates:
pubmed.ncbi.nlm.nih.gov/21558571
Overfeeding Effects on Metabolism:
pubmed.ncbi.nlm.nih.gov/11126336
Refeeding Effects on Glycogen:
researchgate.net/publication/11267836
First Bodybuilding Refeed Study:
pubmed.ncbi.nlm.nih.gov/33467235
Diet Break Research:
pubmed.ncbi.nlm.nih.gov/12582226
pubmed.ncbi.nlm.nih.gov/28925405
pubmed.ncbi.nlm.nih.gov/33587549
MASS Video:
Volume 5, Issue 4: "Video: An Update on Intermittent Energy Restriction"
Subscribe to MASS through my affiliate link here: bit.ly/jeffMASS
Music:
Bankrupt Beats:
youtube.com/watch?v=tD45aW3Afr4
Pandaraps, Guustavv - More Scrubs (Instrumental)
youtube.com/watch?v=cFB_n-p_R7w
Filmed by Stephanie Buttermore and me!
Edited by me using Final Cut Pro!
-------------------------------
Follow me on social media:
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PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
0:00 - What Is 0 RIR?
0:44 - Bicep Curl
1:27 - Lat Pulldown
2:16 - Leg Press
3:04 - Flat Dumbbell Press
4:00 - Lateral Raise
4:33 - Leg Extension
5:20 - Cable Flye
6:29 - Arnold Dumbbell Shoulder Press
7:07 - Tricep Pressdown
7:58 - Lying Leg Curl
8:36 - Goblet Squat
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
2. 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%
The shirt and shorts I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
Edited by me using Final Cut Pro!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
0:00 How To Tell If You're Training Hard Enough
9:14 Jeff Nippard (RPE Oopsie)
10:34 Chris Bumstead (RPE 10)
11:30 John Meadows (RPE 9)
12:11 Kai Greene (RPE 7-8)
12:36 Ronnie Coleman (RPE yeah buddy)
13:34 Alberto Nunez (RPE 9-10)
13:54 Greg Doucette (RPE 10)
14:40 Matt Ogus (RPE 8-9)
15:17 Stefi Cohen (???)
16:28 Sunny Andrews (???)
17:01 Jay Cutler (???)
† Watch the footnote to this video: What Does 0 RIR Really Look Like?
youtu.be/EHsW37g2uGU
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
How do you know if you're training hard enough? Is there a low-end threshold for maximizing muscle growth? Should you train to failure "just in case"? In addition to answering these questions, I'm also analyzing the RPE (or RIR) of some bodybuilders including Jay Cutler, Chris Bumstead, John Meadows, Kai Greene, Ronnie Coleman, Alberto Nunez, Greg Doucette, Matt Ogus, Stefi Cohen and Sunny Andrews. I also discuss what the science says about the relationship between proximity to failure and rep speed. Enjoy!
-------------------------------
References
Failure Definition:
researchgate.net/publication/312032590
Rep Speed:
researchgate.net/publication/334751432
researchgate.net/publication/327645692
massmember.com/products/mass-subscription/categories/1458811/posts/4920139
Review Article Supporting Training to Failure:
researchgate.net/publication/259390281
Training Volume Meta-Analyses:
researchgate.net/publication/305455324
weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible
Non-Failure vs Failure Training:
sciencedirect.com/science/article/pii/S2095254621000077
researchgate.net/publication/343885215
instagram.com/p/CIiu3zHlvqg/?igshid=1mkzc3jpqcgvl
RPE and RIR:
massmember.com/products/mass-subscription/categories/2286003/posts/7716572
instagram.com/p/CE2TNjBAvVU/?igshid=dsmmznt3x5rt
http://www.lookgreatnaked.com/blog/do-you-need-to-train-to-failure-insights-from-our-new-meta-analysis
-------------------------------
Music:
Bankrupt Beats:
youtube.com/watch?v=MgFEinpiBns
youtube.com/watch?v=X1g3Ts4VUr0
youtube.com/watch?v=9iN7jlPJhyQ
youtube.com/watch?v=8W5pW9debXM
Blue Wednesday:
Honey
soundcloud.com/bluewednesday
Edited by me using Final Cut Pro!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
▹ Get my 10 week Powerbuilding System here: shop.jeffnippard.com/product/the-powerbuilding-system
What's my Powerbuilding System all about?
‣ my best strength & size program to date designed for intermediate-advanced lifters
‣ the option to select a 4x/week or 5-6x/week version
‣ an Excel spreadsheet for tracking progress
‣ a Technique Handbook explaining how to break through sticking points
‣ full 10 week program (plus a max test week) including exact warm up sets, working sets, RPE, %1RM, and coaching cues for every exercise!
‣ video demos from me for every exercise
‣ a huge list of exercise substitutions
‣ detailed explanations of the entire program, and much more!
The program alternates between Full Body weeks and Upper/Lower weeks:
Week 1 - Full Body [More strength focused]
Week 2 - Upper/Lower [More hypertrophy focused]
Etc...
Also, if you're a bit limited on equipment at the moment, no worries. I first ran through the program in a garage gym with just a power rack, some dumbbells and a few bands.
Learn more here: shop.jeffnippard.com/product/the-powerbuilding-system
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program first: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
RECOMMENDED GYM GEAR IN THE VIDEO
*I earn a commission when you shop through the Rise links below*
1. BELT:
▹ Rise Premium 10mm Lever Belt [NEW!]: risestore.com/collections/men-lifting-belts/products/premium-10mm-lever-belt-black
‣ Use discount code JEFF to save $
▹ Rise Standard 10mm Lever Belt: risestore.com/collections/men-lifting-belts/products/10mm-lever-belt-grey
‣ Use discount code JEFF to save $
2. KNEE SLEEVES:
▹ Sign up at http://rise.ca/jeff to be the first to get the NEW Rise 30cm Power Knee Sleeves when they drop! (These are the sleeves I'm wearing in the video. Great comfort, spring and durability. I had a big hand in designing them for max strength output.)
3. SQUAT SHOE:
▹ I personally like the Adidas Powerlift 3.1 shoes best: adidas.com/us/powerlift.3.1-shoes/CQ1773.html
▹ Sometimes I will wear the Adidas Weightlifting 2 shoe (which is the shoe I'm wearing in the video). It has a slightly higher heel, so might be the better pick if you really struggle with ankle mobility/depth: adidas.com/us/adipower-weightlifting-2-shoes
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link.
http://rise.ca/jeff
-------------------------------
In this video I'm covering my best squat tips. It includes the use of heavy walkouts, pin squats, optimizing your squat depth, bar position (high bar vs low bar squats) and stance width (wide stance vs narrow stance), gym gear to use (belt, knee sleeves and squat shoes) and how to set up your programming to set reasonably regular PR's.
-------------------------------
Sources:
pubmed.ncbi.nlm.nih.gov/28195975
pubmed.ncbi.nlm.nih.gov/33201154 (Via: MASS Research Review Volume 5, Issue 1)
strongerbyscience.com/how-to-squat
strongerbyscience.com/the-belt-bible
Music:
Epidemic Sound
Filmed by my beautiful girlfriend @StephanieButtermore
Filmed at Florida Extreme Fitness Center in Jacksonville, Florida: floridaextremefitnesscenter.com
Edited by me using Final Cut Pro!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
Follow Dr. Sam Spinelli:
‣ Rebab Channel: youtube.com/channel/UCkb9jgRxR2D5bc1fSDofwtA
‣ Lifting Channel: youtube.com/channel/UCAtmVKWydaRwpgZsxQw7rYg
‣ Instagram: instagram.com/dr.samspinelli/?hl=en
Follow Dr. Nick Licameli
‣ Instagram: instagram.com/nicklicameli/?hl=en
-------------------------------
Download my FREE Comeback Program here: jeffnippard.com/comeback-program
Get my Ultimate Nutrition Guide To Body Recomposition here:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirts, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
4 common myths about posture are:
1. Upright posture is good, and slouching is bad. In reality, rather than thinking about posture as good and bad, we should make an effort to vary our body positions throughout the day.
2. If you fix your posture, you will fix your pain. In reality, the link between posture and pain is not well established in the scientific literature. Resistance training, regular cardio/walking and modifying tasks with a physical therapist until pain subsides are some of the better strategies.
3. You can fix poor posture with simple 10 minute daily drills and stretches. In reality, progressive resistance training with a focus on getting stronger is more likely to improve your ability to deal with postural challenges.
4. Bad posture is always a problem worth fixing. In reality, people who worry about their posture a lot, tend to experience and catastrophize pain more than those who do not. It simply may not be a problem worth fixing for you, and that's okay.
-------------------------------
Sources & Recommended Reading
Link Between Posture and Pain Studies:
pubmed.ncbi.nlm.nih.gov/33290371
pubmed.ncbi.nlm.nih.gov/29306972
pubmed.ncbi.nlm.nih.gov/11345632
pubmed.ncbi.nlm.nih.gov/16963312
researchgate.net/publication/221853491
pubmed.ncbi.nlm.nih.gov/16015238
pubmed.ncbi.nlm.nih.gov/19910263
pubmed.ncbi.nlm.nih.gov/27475532
Nocebo Study:
pubmed.ncbi.nlm.nih.gov/24780622
Symptoms Decrease with Time Study:
acpjournals.org/doi/10.7326/m18-1468
A GREAT resource on all things pain and posture:
painscience.com/articles/posture.php
-------------------------------
Music:
Bankrupt Beats:
youtube.com/watch?v=9iN7jlPJhyQ
Epidemic Sound
B Roll Filmed by Aous Photo:
aousphoto.com
instagram.com/aousphoto/?hl=en
Edited by Brandon Wells Photo and me using Final Cut Pro!
http://www.brandonwellsphotography.com
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
Get my Ultimate Guide To Body Recomposition here 📘
‣ shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
Recommended Resources from my expert guests:
Eric Helms
‣ His amazing Muscle & Strength Pyramid Books: muscleandstrengthpyramids.com
‣ Follow Eric: instagram.com/helms3dmj/?hl=en
Cliff Wilson
‣ His world class contest prep services and products: teamwilsonbb.com
‣ Follow Cliff: instagram.com/cwteamwilson/?hl=en
Sohee Fit
‣ Her science-based coaching and guides: soheefit.com
‣ Follow Sohee: instagram.com/soheefit/?hl=en
Layne Norton
‣ His info-packed Fat Loss Forever book: biolaynestore.com/collections/accessories/products/forever-fat-loss-how-to-lose-fat-and-keep-it-off
‣ Follow Layne: instagram.com/biolayne/?hl=en
Eric Trexler
‣ His highly, highly qualified coaching services: strongerbyscience.com/coaching/eric-trexler
‣ Follow Eric: instagram.com/trexlerfitness/?hl=en
-------------------------------
[1] Footnote about tracking methods:
Eric Helms and I also talked at length about ways to implement the fundamental principles, and
what I walked away with were essentially two approaches you can take:
1. The first would be a tracking-based approach where you use an app to track the calories and macros in the foods you’re eating. Here are a few apps I recommend (not sponsored):
- MyFitnessPal: myfitnesspal.com
- FitGenie: fitgenieapp.com
- Carbon Diet Coach: joincarbon.com
Generally, I recommend this approach more for beginners who might not be able to easily estimate the nutritional content of the foods they're eating.
2. A second option would be a more auto-regulated approach, where, if you already have a reasonably high nutritional competence, you can use techniques like mindful eating (paying attention and eating more slowly rather than being distracted), appetite monitoring (staying in the mid-zone of a 1-10 satiety scale – not being too hungry or too full), increasing a daily step count (which will help regulate satiety better) and choosing satiating foods (lots of fruits and vegetables with your meals and drink plenty of water). These techniques can help you establish a caloric deficit without having to track everything you eat.
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
-------------------------------
Sources:
researchgate.net/profile/Eric_Helms
https://repository.asu.edu/attachments/201379/content/Lee_asu_0010N_18008.pdf
pubmed.ncbi.nlm.nih.gov/21878607
ncbi.nlm.nih.gov/pmc/articles/PMC4672063
researchgate.net/profile/Eric_Trexler
Music:
‣ Epidemic Sound
Edited by me using Final Cut Pro!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
All my science-based training programs are 20-30% off until Jan. 14th, 2021 only: http://jeffnippard.com
Download my FREE Comeback Program here: jeffnippard.com/comeback-program
Get my Ultimate Guide To Body Recomposition here:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
In this video I'm covering the common arguments for and against using a full range of motion for hypertrophy. The most common arguments against using a full ROM are: more weight, constant tension (mid-range) and the fact that most IFBB Pros use partials. Is there any truth to these claims and what does the science have to say?
-------------------------------
Sources:
Goto 2019: pubmed.ncbi.nlm.nih.gov/31034463
Pinto 2012: pubmed.ncbi.nlm.nih.gov/22027847
Bloomquist 2013: pubmed.ncbi.nlm.nih.gov/23604798
McMahon 2014: pubmed.ncbi.nlm.nih.gov/23629583
Valamatos 2018: pubmed.ncbi.nlm.nih.gov/29982844
Kubo 2019: pubmed.ncbi.nlm.nih.gov/31230110
The 2020 Systematic Review: pubmed.ncbi.nlm.nih.gov/32030125
MASS Volume 4, Issue 3
MASS Issue 4
http://bit.ly/jeffMASS
Fair Use:
Some of the IFBB Footage was drawn from this video by Tomn8er:
youtube.com/watch?v=T0fbjXaFPbE
Thumbnail inspiration: webefit.com/articles_100_199/article_116_partial_reps.html
Music:
Bankrupt Beats:
youtube.com/watch?v=9iN7jlPJhyQ
youtube.com/watch?v=8W5pW9debXM
Blue Wednesday:
Honey
Rewind
soundcloud.com/bluewednesday
Filmed by Aous Photo:
aousphoto.com
instagram.com/aousphoto/?hl=en
Edited by me using Final Cut Pro!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.
Check out my science-based training programs here: http://jeffnippard.com
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program first: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. 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%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
-------------------------------
In this video I'm addressing 5 common criticisms of RPE:
1. It's not good for beginners (Athlean-X)
2. People are using it to "hide behind science" (Athlean-X)
3. It's for p_______ (Greg Doucette and Mark Rippetoe)
4. RPE isn't accurate (No one in specific)
5. It's overinformation (Greg Doucette and others)
For a much more detailed description of RPE and how to use it, watch this video:
youtube.com/watch?v=7cTkVBpeCMk
-------------------------------
Sources:
Studies
pubmed.ncbi.nlm.nih.gov/29112055
researchgate.net/publication/327454079
http://fau.digital.flvc.org/islandora/object/fau%3A40755/datastream/OBJ/view/Assessment_of_Accuracy_of_Intra-Set_Rating_of_Perceived_Exertion_in_the_Squat__Bench_Press__and_Deadlift.pdf
ncbi.nlm.nih.gov/pmc/articles/PMC5712461
Dr. Brad Schoenfeld Review
researchgate.net/publication/331718773
My full interview with Dr. Mike Israetel:
youtube.com/watch?v=ssObAJcuvHU
Iron Culture Podcast w/ Chris Barakat
youtube.com/watch?v=1oO-VM2GmHM
The keeper of science, Omar Isuf:
youtube.com/watch?v=6X_z5dNoqLw
Athlean-X video:
youtube.com/watch?v=SOzvii-6DOE
Music:
Epidemic Sound
Edited by me using Final Cut Pro!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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.