Jeff Nippard | The Most Effective Science-Based Leg Day 2019 (New Upper/Lower Split) @JeffNippard | Uploaded April 2019 | Updated October 2024, 6 days ago.
Get my new Upper Lower Size and Strength Program here: shop.jeffnippard.com/product/upper-lower-size-and-strength-program-6x
Watch my Push Pull Legs playlist:
youtube.com/playlist?list=PLp4G6oBUcv8x4Z0h8Fd40t--bGSwZjusI
My squat technique video:
youtube.com/watch?v=bEv6CCg2BC8
Calf training technique video:
youtube.com/watch?v=-qsRtp_PbVM
My lifting belt and training gear:
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → jeffnippard.com/programs
2. Buying my channel merch:
→ bit.ly/jeffnippardmerch
3. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale
‣ vitagoods.com/jefffit
‣ Use the above link to save 60% off!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ instagram.com/jeffnippard
SNAPCHAT ‣ snapchat.com/add/jeffnippard
FACEBOOK ‣ facebook.com/jeffnippard
TWITTER ‣ twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
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SOURCES ▹
Scientific References:
Warm Up:
ncbi.nlm.nih.gov/pubmed/16679062
Lunge:
ncbi.nlm.nih.gov/pubmed/18975260
Leg Extension:
ncbi.nlm.nih.gov/pubmed/16437818
Calves:
youtube.com/watch?v=21inrjhoFkQ
Helpful Resources:
‣strengthandconditioningresearch.com/perspectives/buttwink
‣strongerbyscience.com/high-bar-and-low-bar-squatting-2-0
Other studies:
twitter.com/bradschoenfeld/status/947130502036717569
researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth
ncbi.nlm.nih.gov/pubmed/10188748
MUSIC
‣ Ryan Little - Day 1
‣ Ryan Little - Lucy's Song
‣ youtube.com/user/TheR4C2010
Filmed by Rashaun R and edited by us both using Final Cut Pro X and Sony A7R3
Rashaun's YouTube:
‣youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Get my new Upper Lower Size and Strength Program here: shop.jeffnippard.com/product/upper-lower-size-and-strength-program-6x
Watch my Push Pull Legs playlist:
youtube.com/playlist?list=PLp4G6oBUcv8x4Z0h8Fd40t--bGSwZjusI
My squat technique video:
youtube.com/watch?v=bEv6CCg2BC8
Calf training technique video:
youtube.com/watch?v=-qsRtp_PbVM
My lifting belt and training gear:
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → jeffnippard.com/programs
2. Buying my channel merch:
→ bit.ly/jeffnippardmerch
3. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale
‣ vitagoods.com/jefffit
‣ Use the above link to save 60% off!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ instagram.com/jeffnippard
SNAPCHAT ‣ snapchat.com/add/jeffnippard
FACEBOOK ‣ facebook.com/jeffnippard
TWITTER ‣ twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
SOURCES ▹
Scientific References:
Warm Up:
ncbi.nlm.nih.gov/pubmed/16679062
Lunge:
ncbi.nlm.nih.gov/pubmed/18975260
Leg Extension:
ncbi.nlm.nih.gov/pubmed/16437818
Calves:
youtube.com/watch?v=21inrjhoFkQ
Helpful Resources:
‣strengthandconditioningresearch.com/perspectives/buttwink
‣strongerbyscience.com/high-bar-and-low-bar-squatting-2-0
Other studies:
twitter.com/bradschoenfeld/status/947130502036717569
researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth
ncbi.nlm.nih.gov/pubmed/10188748
MUSIC
‣ Ryan Little - Day 1
‣ Ryan Little - Lucy's Song
‣ youtube.com/user/TheR4C2010
Filmed by Rashaun R and edited by us both using Final Cut Pro X and Sony A7R3
Rashaun's YouTube:
‣youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
![The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)](https://i.ytimg.com/vi/c3pbe3qzatQ/hqdefault.jpg "The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)
Get the full 12-week Push Pull Legs System here for 30% off (launch week only):
https://jeffnippard.com/products/the-ultimate-push-pull-legs-system
** My Fundamentals Training Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/
** MASS (Monthly Research Review): https://bit.ly/jeffMASS
** Rise Gym Apparel: https://rise.ca/jeff
** PEScience Supplements: https://www.PEScience.com/discount/jeff
** Instagram: https://instagram.com/jeffnippard
References:
Inter-set Stretching:
https://pubmed.ncbi.nlm.nih.gov/30688865/
https://www.frontiersin.org/articles/10.3389/fspor.2022.1035190/full
https://pubmed.ncbi.nlm.nih.gov/31567839/
https://www.massmember.com/products/mass-subscription/categories/1825026/posts/6130243
Shoulder Anatomy:
https://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:
https://www.instagram.com/p/CgwxZMKj8tT/
Alberto Nunez Training Vlog:
https://www.youtube.com/watch?v=PSPqjsxB8UM
Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki (https://www.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
https://www.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: Im a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. Ive been training for 12 years drug-free. Im 55 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.")
