Fast or Slow Reps for Muscle Growth? | Lifting Tempo | Fundamental Series Ep 6 Jeff Nippard 2024-10-18 | Fast or Slow Reps for Muscle Growth? | Lifting Tempo | Fundamental Series Ep 6
The Worlds Smartest Intensity Technique For Muscle Growth Jeff Nippard 2023-11-16 | In this video, I cover the most evidence-based hypertrophy technique to date: long-length partials. We’ll look into the science behind them, how to perform them effectively, and three common mistakes people make.Get my new Pure Bodybuilding Program 20% off here:jeffnippard.com/products/the-pure-bodybuilding-programTry 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=xn2o4pEG8qISubscribe to Milo here:youtube.com/@WolfCoaching-------------------------------Timestamps:0:00 - Intro0:09 - What are long length partials?1:37 - Research on long-length partials3:54 - Technique 1: As an intensity technique5:52 - Technique 2: Used throughout the set7:52 - Technique 3: Integrated partials8:24 - Common mistakes-------------------------------References:Long-Length vs Short-Length Partialspubmed.ncbi.nlm.nih.gov/37015016pubmed.ncbi.nlm.nih.gov/34616309pubmed.ncbi.nlm.nih.gov/23625461pubmed.ncbi.nlm.nih.gov/35819335researchgate.net/publication/325298118pubmed.ncbi.nlm.nih.gov/33009197pubmed.ncbi.nlm.nih.gov/36828324pubmed.ncbi.nlm.nih.gov/33977835Long-Length Partials vs Full ROMpubmed.ncbi.nlm.nih.gov/37015016pubmed.ncbi.nlm.nih.gov/33465838pubmed.ncbi.nlm.nih.gov/33977835pubmed.ncbi.nlm.nih.gov/31034463ecss2006.com/ASP/CONGRESS/TOOLS/SCIENTIFIC_PROGRAMME/Session_Data.asp?myTitleShort=OP-BM25Long-Length-Partials Meta-Analysisresearchgate.net/publication/368925927Quail Studypubmed.ncbi.nlm.nih.gov/8226539-------------------------------Filmed by Brandon Wells Photo: instagram.com/brandonblurtsEdited by Jeff NippardMusic via Epidemic Sound:Xavy Rusan - UpdatesXavy Rusan - Fact CheckersXavy Rusan - See ThruSINY - Straight Out The Basement-------------------------------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 New Science-Based Full Body Workout For Pure Bodybuilding Jeff Nippard 2023-11-11 | Check out my full 10-week Pure Bodybuilding Program! 20% off for launch week: jeffnippard.comThis 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.comIn this short, I'm showing an example of a workout from the full body version of the program:1. Cross-Body Lat Pull-Arounds: 3x10-122. Low Incline Smith Machine Press: 3x8-103. Machine Hip Adduction: 3x10-124. Leg Press: 3x85. Lying Paused Rope Facepull: 3x10-126. Cable Crunch: 3x10-12
How To Train For Pure Muscle Growth Jeff Nippard 2023-10-29 | Get my new Pure Bodybuilding Program: jeffnippard.com/products/the-pure-bodybuilding-program-preorderWhen 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-------------------------------** 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-------------------------------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.-------------------------------Chapters:0:00 - Intro0:17 - Chapter 1 - Tension Is King0:53 - Chapter 2 - Bodybuilding Technique4:01 - Chapter 3 - Effort8:00 - Chapter 4 - Give Your Muscles A Reason To Grow9:40 - Chapter 5 - High-Tension Exercises-------------------------------References:Mechanical Tensionpubmed.ncbi.nlm.nih.gov/30335577Eccentric vs Concentricpubmed.ncbi.nlm.nih.gov/28486337Temponcbi.nlm.nih.gov/pmc/articles/PMC8310485Partial vs Full Range of Motionjournal.iusca.org/index.php/Journal/article/view/182Effortpubmed.ncbi.nlm.nih.gov/35790622sportrxiv.org/index.php/server/preprint/view/295link.springer.com/article/10.1007/s40279-022-01784-yTraining Volumeweightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bibleMind-Muscle Connectionresearchgate.net/publication/323740477Machines vs Free-Weightsjournals.lww.com/acsm-msse/Abstract/9900/Free_Weight_and_Machine_Based_Training_Are_Equally.336.aspxpubmed.ncbi.nlm.nih.gov/36998986pubmed.ncbi.nlm.nih.gov/37582807Rest Timepubmed.ncbi.nlm.nih.gov/28641044-------------------------------Filmed by Brandon Wells: instagram.com/brandonblurtsEdited by Jeff NippardMusic by:Bankrupt Beats: youtube.com/BankruptBeatsRyan Little: youtube.com/shorts/TaW4ypOOfH0youtube.com/watch?v=izBb2EUxwjk-------------------------------About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).-------------------------------Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
How To Force New Chest Growth (Using Integrated Partials) Jeff Nippard 2023-09-20 | In this video, I'm showing you how to force new chest gains by using integrated partials. New research shows that partial reps done in the lengthened (stretched) position may have slight advantages over full range of motion on some exercises. Here we're doing long-length partials for the pecs on cable flyes and the pec deck!
Protein: Everything You Need To Know For Muscle Growth Jeff Nippard 2023-09-05 | Download the MacroFactor nutrition app: http://bit.ly/jeffmacrofactorHow 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
The Worst Triceps Mistake Everyone Is Making Jeff Nippard 2023-08-28 | In this video, we're going to discuss the tiktok controversy around triceps kickbacks and see whether or not they're actually good for muscle growth.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.
The 6-12 Hypertrophy Rep Range Is A Myth… kind of Jeff Nippard 2023-08-22 | In this video, we're going to discuss whether or not the 6-12 hypertrophy rep range is a myth.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?
Does Creatine Cause Hair Loss? (Science Explained) Jeff Nippard 2023-08-16 | Do you think creatine can cause hair loss? In this Science Explained video, we'll take a look at the science behind creatine and its potential links to hair loss.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: Everything You Need To Know Jeff Nippard 2023-08-14 | In this video, we're going to explore the science behind creatine, and answer some of the most common questions about the supplement.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!
The Perfect Lower Body Workout (According To Science) Jeff Nippard 2023-08-07 | Big new leg day let's go!!!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: 0:00Exercise 1: 0:20Exercise 2: 1:43Exercise 3: 2:25Exercise 4: 3:26Exercise 5: 4:10Exercise 6: 5:04Exercise 7: 6:35-------------------------------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_gxCalf Stuff:pubmed.ncbi.nlm.nih.gov/32342648massmember.com/products/mass-subscription/categories/3057398/posts/10357805nutritiontactics.com/do-calves-respond-poorly-to-trainingMike Israetel video on locking the knees on leg press:youtube.com/watch?v=_YyrJAnoXwc-------------------------------Filmed by Matt Dziadecki instagram.com/dziadeckiEdited by Jeff NippardMusic from Epidemic Sound:Damma Beatz - Love Me MoreMore music from:Bankrupt Beats - Swamp Headyoutube.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.
How Much Muscle Can You Build With & Without Steroids? Jeff Nippard 2023-07-31 | In this video, I cover how much muscle most people can build naturally versus how much muscle can be built by using steroids.** 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-------------------------------Topics:0:00 - How much muscle can you build naturally?4:02 - How much muscle do steroids add?11:25 - Downsides of steroids11:57 - Natty vs enhanced discussionIn 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. -------------------------------References:Fat-Free Mass Index in Steroid and Non-Steroid Users:pubmed.ncbi.nlm.nih.gov/7496846History of Anabolic Steroid Usage:alanaragon.com/researchreview (Aug 2014)How Effective are Steroids?pubmed.ncbi.nlm.nih.gov/8637535pubmed.ncbi.nlm.nih.gov/11701431pubmed.ncbi.nlm.nih.gov/12517741Variability in Muscle Growthpubmed.ncbi.nlm.nih.gov/15947721Steroid Side Effects:nida.nih.gov/research-topics/anabolic-steroids#side_effects-------------------------------Filmed, edited and produced by Jeff NippardMusic:Geeko - Roots of LegendChrome Sparks - Give It UpBankrupt Beats - AnguishBankrupt Beats - Destinationmtbrd - When I Tell YouBankrupt Beats - Braaains-------------------------------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.
The Perfect Pull Workout (According To Science) Jeff Nippard 2023-07-10 | Big new back and biceps workout let's go!!!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: 0:00Exercise 1: 0:19Exercise 2: 1:45Exercise 3: 3:02Exercise 4: 4:38Exercise 5: 5:07Exercise 6: 6:32-------------------------------References:Reverse Pec Deck Studypubmed.ncbi.nlm.nih.gov/23302754Alberto & Brian Case Study with N1:youtube.com/watch?v=pBZqTnRME9cEMG Limitations:researchgate.net/publication/357720922A 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/dziadeckiEdited by Jeff NippardMusic from Epidemic Sound:Damma Beatz - Love Me MoreMore music from:Bankrupt Beats - Swamp Headyoutube.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.
The Perfect Push Workout (According To Science) Jeff Nippard 2023-07-03 | 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-------------------------------0:00 - Warm Up0:20 - Exercise 13:03 - Exercise 24:17 - Exercise 35:39 - Exercise 46:33 - Exercise 57:18 - Exercise 68:25 - Exercise 7-------------------------------References:Incline vs Flat Bench Pressncbi.nlm.nih.gov/pmc/articles/PMC7449336Note: 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 NippardEdited by Jeff NippardFilmed by Matt Dziadecki (instagram.com/dziadecki)Music from Epidemic Sound:Damma Beatz - Love Me MoreMore music from:Bankrupt Beats - Swamp Headyoutube.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=c3pbe3qzatQWatch 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.
How To Increase Your Metabolism (Eat More, Lose More) Jeff Nippard 2023-06-11 | Get a free 2 week trial of MacroFactor here: http://bit.ly/jeffmacrofactorIn 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-------------------------------Categories:0:00 - Intro0:42 - What is metabolism?2:47 - Drinking more water3:58 - Green tea4:39 - Spicy food (capsaicin)5:47 - Sauna6:18 - Ice baths6:50 - Building muscle7:43 - Reverse dieting8:41 - Meal frequency9:33 - Cardio10:49 - Weighted vests11:53 - Slow dieting12:15 - NEAT smuggling12:35 - Weight loss success-------------------------------References:Variability in Daily Energy Expenditure:pubmed.ncbi.nlm.nih.gov/34385400Green Tea:pubmed.ncbi.nlm.nih.gov/33671139pubmed.ncbi.nlm.nih.gov/17906192pubmed.ncbi.nlm.nih.gov/10584049pubmed.ncbi.nlm.nih.gov/19445822pubmed.ncbi.nlm.nih.gov/20372175pubmed.ncbi.nlm.nih.gov/25740906pubmed.ncbi.nlm.nih.gov/24299662Spicy Foods:pubmed.ncbi.nlm.nih.gov/28001433Sauna:pubmed.ncbi.nlm.nih.gov/7743620Ice Baths:pubmed.ncbi.nlm.nih.gov/10751106Reverse Dieting:macrofactorapp.com/reverse-dietingMeal Frequency:pubmed.ncbi.nlm.nih.gov/22719910pubmed.ncbi.nlm.nih.gov/26024494Weighted Vest:pubmed.ncbi.nlm.nih.gov/29279372weightology.net/the-use-of-weighted-apparel-during-contest-prepEnergy Expenditure and Weight Loss Success:pubmed.ncbi.nlm.nih.gov/35013190-------------------------------Filmed by Matt Dziadecki instagram.com/dziadeckiEdited by Jeff NippardMusic 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.
OVERRATED: Explaining Controversial Fitness Topics Jeff Nippard 2023-04-20 | In this video I'm ranking 21 fitness topics as either overrated or underrated. The topics are split up into 4 categories: training, nutrition, supplements and hot fitness topics.I'm also having my friend and past coach Dr. Layne Norton join me. Subscribe to Layne's channel here: youtube.com/biolayne1Layne'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 - Intro0:26 - Training Topics3:16 - Nutrition Topics6:03 - Supplementation Topics9:55 - Hot Fitness TopicsTopics:Training to failureSumo deadliftsFull range of motionPowerlifting for bodybuildingLifting strapsPost-workout anabolic window Liver/Organ meatsDetoxingKiwi fruitEating cleanTurkesteroneBCAAsEAAs (Essential Amino Acids)Creatine monohydrateTestosterone boosters AshwagandhaIce bathsSaunaFasted cardioBodyfat spot reduction“Toning”-------------------------------References:Kiwifruitpubmed.ncbi.nlm.nih.gov/30979048pubmed.ncbi.nlm.nih.gov/23746068Creatine Monohydratejissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z-------------------------------Filmed by Matt Dziadecki instagram.com/dziadeckiEdited by Jeff NippardMusic 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.
The Killer Science-Based Leg Day (Destroyed By My Coach) Jeff Nippard 2023-04-11 | Subscribe to Layne: youtube.com/biolayne1Follow Layne on Instagram: instagram.com/biolayneAbout 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 NortonExercise 1: Deadlift3-5 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 7-8Exercise 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 9-10Exercise 3: Glute-Ham Raise3 sets x 8-10 repsExercise 4: Leg Extension3 sets x 10-12 repsExercise 5: Leg Press Toe Press3 sets x 12-15 reps-------------------------------0:00 Intro1:07 Warm-Up Drills1:46 Exercise 19:53 Exercise 212:51 Exercise 314:57 Exercise 416:38 Exercise 5-------------------------------Filmed by Matt Dziadecki: instagram.com/dziadeckiEditing by Jeff NippardMusic by Bankrupt Beats:youtube.com/shorts/u1MbP5CEavcyoutube.com/watch?v=8L3la3pPdTQyoutube.com/watch?v=lfl6xzUIlg0youtube.com/shorts/KFiXRTEuHXgyoutube.com/watch?v=eAJxbN1bHXkyoutube.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.
The Worst Nutrition Mistakes Every Lifter Makes Jeff Nippard 2023-03-27 | Get a 2 week free trial of the MacroFactor Diet App here: http://bit.ly/jeffmacrofactor** 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/23679146ncbi.nlm.nih.gov/pmc/articles/PMC6942464Creatine:jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-zpubmed.ncbi.nlm.nih.gov/29214923ncbi.nlm.nih.gov/pmc/articles/PMC5679696Caffeine:jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4pubmed.ncbi.nlm.nih.gov/31900166Protein:jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8ncbi.nlm.nih.gov/pmc/articles/PMC4008813pubmed.ncbi.nlm.nih.gov/28698222Meal Frequency:pubmed.ncbi.nlm.nih.gov/32437566pubmed.ncbi.nlm.nih.gov/33361498pubmed.ncbi.nlm.nih.gov/32321161-------------------------------Written by Jeff NippardFilmed by Matt Dziadecki: http://Instagram.com/dziadeckiEditing by Jeff NippardMusic by Bankrupt Beats: youtube.com/bankruptbeatsCalculusTransformationJudgementLow Profile-------------------------------Timestamps:0:00 - Mistake 13:19 - Mistake 25:56 - Mistake 38:05 - 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.
The Ultimate Science-Based Leg Day For Muscle Growth (2023) Jeff Nippard 2023-02-21 | 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-------------------------------References:Hamstring Curl Studies:pubmed.ncbi.nlm.nih.gov/33009197pubmed.ncbi.nlm.nih.gov/31277009Calf Raise Foot Positioning Study:pubmed.ncbi.nlm.nih.gov/32735428Belt & Lower Backstrongerbyscience.com/the-belt-bible-------------------------------Written by Jeff NippardEdited by Jeff NippardFilmed by Matt Dziadecki (instagram.com/dziadecki)Music from Epidemic Sound:Damma Beatz - Love Me Moreepidemicsound.com/track/P8w6jOeR7OMore music from:Bankrupt Beats - Swamp Headyoutube.com/watch?v=fKAmwrtUxI8-------------------------------Timestamps:0:00 - Intro0:25 - Warm Up0:43 - Exercise 1 of 63:08 - Exercise 2 of 65:05 - Exercise 3 of 66:28 - Exercise 4 of 68:21 - Exercise 5 of 69:44 - 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.
The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023) Jeff Nippard 2023-02-12 | 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-------------------------------References:Bicep ROM Study:pubmed.ncbi.nlm.nih.gov/34616309-------------------------------0:00 - New PPL explained1:32 - Exercise 1 of 65:06 - Exercise 2 of 66:20 - Exercise 3 of 68:41 - Exercise 4 of 69:22 - Exercise 5 of 69:58 - Exercise 6 of 6-------------------------------Written by Jeff NippardEdited by Jeff NippardFilmed by Matt Dziadecki (instagram.com/dziadecki)Music from Epidemic Sound:Damma Beatz - Love Me Moreepidemicsound.com/track/P8w6jOeR7OMore music from:Bankrupt Beats - Swamp Headyoutube.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.
How To Get Lean & STAY Lean Forever (Using Science) Jeff Nippard 2023-01-23 | Get a 2 week free trial of the MacroFactor Diet App here: http://bit.ly/jeffmacrofactor** 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/27136388Weight Loss Maintenance Paper:pubmed.ncbi.nlm.nih.gov/31675146Self-Monitoring Weight:pubmed.ncbi.nlm.nih.gov/18198319-------------------------------Written by Jeff NippardFilmed by Matt Dziadecki (instagram.com/dziadecki)Edited by Jeff Nippard-------------------------------Music by Epidemic Sound:Siny - Straight Out The Basementepidemicsound.com/track/hQK9pa1MnHMusic by Bankrupt Beats:youtube.com/watch?v=fKAmwrtUxI8youtube.com/watch?v=xUCZTjMJr2kMusic from Uppbeat (free for Creators!):uppbeat.io/t/prigida/prismMusic 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.
The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023) Jeff Nippard 2023-01-02 | Get the full 12-week Push Pull Legs System here for 30% off (launch week only):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/30688865frontiersin.org/articles/10.3389/fspor.2022.1035190/fullpubmed.ncbi.nlm.nih.gov/31567839massmember.com/products/mass-subscription/categories/1825026/posts/6130243Shoulder Anatomy:pubmed.ncbi.nlm.nih.gov/16458022IPF 2023 Bench Press Rules:https://www.powerlifting.sport/fileadmin/ipf/data/rules/technical-rules/english/IPF_Technical_Rules_Book_2023__1_.pdfHypertrophy Coach Instagram Post:instagram.com/p/CgwxZMKj8tTAlberto Nunez Training Vlog:youtube.com/watch?v=PSPqjsxB8UM-------------------------------Written by Jeff NippardEdited by Jeff NippardFilmed by Matt Dziadecki (instagram.com/dziadecki)Music from Epidemic Sound:Damma Beatz - Love Me MoreFinal Target in Sight - Trailer Worx More music from:Bankrupt Beats - Swamp Headyoutube.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.
This Is Who I Am: My Strength Story Jeff Nippard 2022-11-06 | Get my new Rise signature line here: risestore.comIn 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 McAllisterFilmed by Tony McAllister & Alex HalleEdited by Tony McAllisterhttp://instagram.com/mcallister_tonyhttp://instagram.com/alexandre_halleMusicOriginal music by Tony McAllisterMore music fromlensdistortions.comUnique IndividualCODE: 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.
The Best Science-Based Minimalist Workout Plan (Under 45 Mins) Jeff Nippard 2022-11-01 | My new ESSENTIALS Training Program: jeffnippard.com/products/the-essentials-programLet’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 Setup0:30 - Full Body Day 16:45 - Full Body Day 211:47 - More Minimalistic Splits-------------------------------References:Overhead Triceps Extension Research:pubmed.ncbi.nlm.nih.gov/35819335massmember.com/products/mass-subscription/categories/2151295402/posts/2161731393Hamstring Curl Study:pubmed.ncbi.nlm.nih.gov/33009197Knees Over Toes video:youtube.com/watch?v=dCHLUtf--pgTraining Minimalism Explained Video:youtu.be/xc4OtzAnVMI-------------------------------Written by Jeff NippardFilmed by Matt Dziadecki & Jeff Nippardinstagram.com/dziadeckiEdited by Jeff NippardMusic by Bankrupt Beats:youtube.com/watch?v=-FDb0SGXtVQyoutube.com/watch?v=UATziKKm0awyoutube.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.
How To Train Like A Minimalist (More Gains In Less Time) Jeff Nippard 2022-10-16 | My new ESSENTIALS Training Program: jeffnippard.com/products/the-essentials-programLet’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%: Essentials10Here 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/2150818203Training Volume for Strength Gains Meta-Analysis:pubmed.ncbi.nlm.nih.gov/28755103Training Volume for Health Meta-Analysis:pubmed.ncbi.nlm.nih.gov/35228201Training Volume for Hypertrophy Research:pubmed.ncbi.nlm.nih.gov/27433992pubmed.ncbi.nlm.nih.gov/12423180researchgate.net/publication/232177076LeanGains Article:leangains.com/fuckarounditisTraining Volume for Maintaining Muscle Size:pubmed.ncbi.nlm.nih.gov/21131862Schoenfeld Textbook:amazon.com/Science-Development-Muscle-Hypertrophy-Schoenfeld/dp/1492597678Superset Research:pubmed.ncbi.nlm.nih.gov/28796130Rest Research:pubmed.ncbi.nlm.nih.gov/28641044Motivation Research:ncbi.nlm.nih.gov/pmc/articles/PMC5968958-------------------------------Written by Jeff NippardFilmed by Matt Dziadecki (http://instagram.com/dziadecki)Edited by Jeff NippardResearch Assistant: Max EdseyMusic by Bankrupt Beats:youtube.com/watch?v=-FDb0SGXtVQyoutube.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.
The Ugly Truth About Getting Shredded (Science Explained) Jeff Nippard 2022-08-24 | The first 1,000 people to use my link to sign up will get a 1 month free trial of Skillshare: https://skl.sh/jeffnippard08221** 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/23412685ncbi.nlm.nih.gov/pmc/articles/PMC5133123ncbi.nlm.nih.gov/pmc/articles/PMC5222856Body Fat Set Point:royalsocietypublishing.org/doi/10.1098/rspb.1953.0009Dual Intervention Model:massmember.com/products/mass-subscription/categories/2150809186/posts/2159651372"Can You Stay Shredded?" (MASS Article):massmember.com/products/mass-subscription/categories/2150592792Funny bodybuilder video: youtube.com/watch?v=XfO8zz8N9l4-------------------------------Written by Jeff NippardFilmed by Jeff NippardEditing by Jeff NippardMusic by Bankrupt Beats: youtube.com/watch?v=eX9clU5FCgEMusic by Epidemic Sound: Damma Beatz - Snickers: epidemicsound.com/track/90RpfCGP7eMusic 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.
The Worst Supplements Everyone Takes For Muscle Growth (Science Explained) Jeff Nippard 2022-08-03 | ** My Ultimate Guide To Body Recomposition: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/PMC6407704examine.com/supplements/fenugreekncbi.nlm.nih.gov/pmc/articles/PMC6750292ncbi.nlm.nih.gov/pmc/articles/PMC3863556pubmed.ncbi.nlm.nih.gov/11701431pubmed.ncbi.nlm.nih.gov/26609282Natural Ways to Boost Testosterone:tandfonline.com/doi/full/10.1186/1550-2783-11-20massmember.com/products/mass-subscription/categories/4527583/posts/15426503Turkesterone:http://pbmc.ibmc.msk.ru/en/article-en/PBMC-1978-24-4-456/https://www.journals.uchicago.edu/doi/10.2307/1540550pubmed.ncbi.nlm.nih.gov/6525371pubmed.ncbi.nlm.nih.gov/8698114researchgate.net/publication/333322619massmember.com/products/mass-subscription/categories/1458811/posts/4926958Turkgate:Nootropics Depot Tests reddit.com/r/NootropicsDepot/comments/va9kvu/lab_testing_results_of_turkesterone_betaSika Strength Analysis 1 - youtube.com/watch?v=VJq9JYTRH5YSika Strength Analysis 2 - youtube.com/watch?v=vxsDJtl6KngGreg Doucette Response 1 - youtube.com/watch?v=ps_HrFlPUqIGreg Doucette Response 2 - youtube.com/watch?v=tF58bbGGp1QMore Plates More Dates Response - youtube.com/watch?v=Kp3RmCOkCwcBCAAs:sciencedirect.com/science/article/abs/pii/S0765159721002008journals.humankinetics.com/view/journals/ijsnem/31/3/article-p292.xmlMy protein video: youtube.com/watch?v=Pok0Jg2JAkEFat Burners:researchgate.net/publication/348516682Beta-Alanine:ncbi.nlm.nih.gov/pubmed/22270875researchgate.net/publication/310617184-------------------------------Written by Jeff NippardFilmed by Jeff NippardEdited by Jeff NippardMusic:Bankrupt Beats - Creep: youtube.com/watch?v=4lfygJu9ML0Bankrupt Beats - Feast: youtube.com/watch?v=xUCZTjMJr2kKevin Macleod - Sneaky Snitch: youtube.com/watch?v=7-rXQALDv-4Epidemic Sound - Sneaky Fingers - T. Morri: epidemicsound.com/track/8sZv9s0KgiEpidemic Sound - Sneaky Town - Playtown: epidemicsound.com/track/IHOvVwuOLREpidemic Sound - Duck Dojo - Silver Maple: epidemicsound.com/track/h6bPsDmXLKEpidemic 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.
The Best & Worst Chest Exercises To Build Muscle (Ranked!) Jeff Nippard 2022-07-03 | What are the best and worse chest exercises for muscle growth?** 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/31984621Training at long muscle lengths:ncbi.nlm.nih.gov/pmc/articles/PMC6977096Incline Bench (Upper Chest) Study:pubmed.ncbi.nlm.nih.gov/32922646MASS Research Review, Volume 4, Issue 11Press Around (N1)instagram.com/p/COqigPBjw_c/?hl=en-------------------------------Written by Jeff NippardFilmed by Matt Dziadecki (http://instagram.com/dziadecki)Edited by Jeff NippardMusic by Bankrupt Beats:youtube.com/watch?v=pNZuaWxNaZEyoutube.com/watch?v=4lfygJu9ML0Music by Epidemic Sound:Sneaky Sonja - Luella GrenDamma 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.
Is Obesity A Choice? (Science Explained) Jeff Nippard 2022-06-14 | The first 1,000 people to use this link when signing up will get a 1 month free trial of Skillshare: https://skl.sh/jeffnippard06221 ** 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/2336074Resting Metabolic Rate Study:pubmed.ncbi.nlm.nih.gov/30321282NEAT Study:pubmed.ncbi.nlm.nih.gov/9880251Hunger Research:pubmed.ncbi.nlm.nih.gov/23509106pubmed.ncbi.nlm.nih.gov/31037612Biological Factors:pubmed.ncbi.nlm.nih.gov/34426171Calories In Calories Out:ncbi.nlm.nih.gov/pmc/articles/PMC4603544pubmed.ncbi.nlm.nih.gov/25733634Rise in Obesity:thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30021-5/fulltextEnvironmental Factors:pubmed.ncbi.nlm.nih.gov/34426171pubmed.ncbi.nlm.nih.gov/21872749pubmed.ncbi.nlm.nih.gov/28975706pubmed.ncbi.nlm.nih.gov/30941582onlinelibrary.wiley.com/doi/full/10.1038/oby.2010.241jamanetwork.com/journals/jamapsychiatry/fullarticle/210608Dr. Mike Israetel Video:youtu.be/8xp9RLOQcnoGood video from Ben Carpenter:youtube.com/watch?v=1HIgLqiMAQo-------------------------------Written by Jeff NippardFilmed by Jeff NippardEditing by Jeff NippardMusic by Bankrupt Beats: youtube.com/watch?v=kxoHMe7Jj70Music 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.
How To Make Gains At Every Fitness Level (ft. Picture Fit) Jeff Nippard 2022-05-29 | Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience.Subscribe to PictureFit here: youtube.com/c/PictureFitIf you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-programGet my Ultimate Guide To Body Recomposition here:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recompositionAll my science-based training programs: http://jeffnippard.com-------------------------------Help SUPPORT the channel by:1. Trying one of my training programs: → http://www.jeffnippard.com/programs2. 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 Intro1:12 Nutrition for muscle growth2:30 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-potentialMuscular potential for women:journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81Daily protein intake:pubmed.ncbi.nlm.nih.gov/28698222pubmed.ncbi.nlm.nih.gov/26960445Dropsets:ncbi.nlm.nih.gov/pmc/articles/PMC8473065researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_GrowthMyoreps:barbellmedicine.com/blog/myo-repsEccentric stuff:pubmed.ncbi.nlm.nih.gov/18981046pubmed.ncbi.nlm.nih.gov/27647157Training Frequency:strongerbyscience.com/frequency-muscleSpecialization Phases and Volume:weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible3dmusclejourney.com/muscle-group-speicalization-cycles-part-1------------------------------Music:Bankrupt Beats:youtube.com/watch?v=qEXpYkT8YS8Epidemic SoundEveryday Walkabouts - Stationary SignFilmed by Matt Dziadecki: instagram.com/dziadeckiWritten by Jeff NippardEdited by PictureFit & Jeff Nippard-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ 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.
Is The Sumo Deadlift Cheating? (Response To CBum) Jeff Nippard 2022-04-25 | Is it?All my science-based training programs: http://jeffnippard.comGet my Ultimate Guide To Body Recomposition here:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recompositionIf 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/programs2. 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-rulesPowerlifting Data:instagram.com/thestrengthathleteROM:massmember.com/products/mass-subscription/categories/2286003/posts/7716578Biomechanics:pubmed.ncbi.nlm.nih.gov/10912892EMG Research:pubmed.ncbi.nlm.nih.gov/11932579Filmed by Jeff Nippard, Big 3 Media & Omar IsufEdited by Jeff Nippard using Final Cut Pro-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
The Smartest Way To Use Protein To Build Muscle (Science Explained) Jeff Nippard 2022-04-07 | How much protein should you eat per day for muscle growth? How much protein for fat loss? How much protein for recomp? How much protein can you absorb in one meal? Is a high protein diet safe? Does post-workout protein matter? What are the best sources of protein?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/programs2. 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 Intro0:47 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 timing8:02 Pre-bed protein timing8:47 Is a high protein diet safe?-------------------------------Sources:Daily Protein Intake:pubmed.ncbi.nlm.nih.gov/26960445pubmed.ncbi.nlm.nih.gov/28698222pubmed.ncbi.nlm.nih.gov/29182451How Much Protein Can You Absorb in a Single Meal?ncbi.nlm.nih.gov/pmc/articles/PMC5828430How Much Protein Can You Use in a Single Meal?pubmed.ncbi.nlm.nih.gov/19056590pubmed.ncbi.nlm.nih.gov/24257722pubmed.ncbi.nlm.nih.gov/27511985ncbi.nlm.nih.gov/pmc/articles/PMC4675798Protein Quality:pubmed.ncbi.nlm.nih.gov/28534027pubmed.ncbi.nlm.nih.gov/28382889Peri-Workout Protein:pubmed.ncbi.nlm.nih.gov/30702982Pre-Sleep Protein:mdpi.com/2072-6643/8/12/763pubmed.ncbi.nlm.nih.gov/29764464pubmed.ncbi.nlm.nih.gov/28515842Protein Safety:jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8-------------------------------Filmed by Jeff Nippard & Stephanie ButtermoreEdited by Jeff Nippard-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
When And How To Deload (Science Explained) Jeff Nippard 2022-03-03 | The first 1,000 people to use this link or use my promo code JEFFNIPPARD when signing up will get a 1 month free trial of Skillshare: https://skl.sh/jeffnippard02221Learn about my Powerbuilding System here: shop.jeffnippard.comIf 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/programs2. 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/3868306Size and Strength Loss After 2-3 Weeks Off:researchgate.net/publication/259390281Tendon Innervation:pubmed.ncbi.nlm.nih.gov/27535247Music:Bankrupt Beats:youtube.com/watch?v=d8v2tuTtSc0Filmed by Jeff NippardEdited by Jeff Nippard-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
Junk Volume: Why You Must Avoid It For Max Muscle Jeff Nippard 2022-02-14 | The first 1,000 people to use this link will get a 1 month free trial of Skillshare: https://skl.sh/jeffnippard01221Get my new 10-week Powerbuilding Phase 3 program here (15% off this week only):shop.jeffnippard.com/product/power-building-phase-3-4xIf you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-programFull 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/programs2. 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/#SchoenfeldTraining Frequency Study:pubmed.ncbi.nlm.nih.gov/35069251Easy Sets Study:pubmed.ncbi.nlm.nih.gov/29112055High Rep Sets Study:massmember.com/products/mass-subscription/categories/647954/posts/2104249pubmed.ncbi.nlm.nih.gov/29564973Music:Bankrupt Beats:youtube.com/watch?v=eX9clU5FCgEFilmed by Big 3 Media:instagram.com/big.3.media/?hl=enEdited by Jeff Nippard using Final Cut Pro-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
Turkesterone Explained: Whats All The Hype About? Jeff Nippard 2022-01-28 | The first 1,000 people to use this link will get a 1 month free trial of Skillshare: https://skl.sh/jeffnippard12211Listen to my full interview with Dr. Eric Trexler here: youtu.be/aWNTq_YDndIAll my science-based training programs: http://jeffnippard.comGet my Ultimate Nutrition Guide To Body Recomposition here:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recompositionIf 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/programs2. 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/10.2307/1540550pubmed.ncbi.nlm.nih.gov/6525371pubmed.ncbi.nlm.nih.gov/8698114Human Research:researchgate.net/publication/26492102jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-yresearchgate.net/publication/333322619Music:Bankrupt Beats:youtube.com/watch?v=qEXpYkT8YS8Epidemic SoundFilmed by Jeff NippardEdited by Jeff Nippard using Final Cut Pro-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
What I Eat In A Day Explained Jeff Nippard 2022-01-20 | In this video I am showing a full day of eating on a maingaining phase. Try out the MacroFactor nutrition app for 2 weeks free: http://bit.ly/jeffmacrofactor (use code JEFF)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-recompositionGet my Powerbuilding Training System here:‣ shop.jeffnippard.com/product/the-powerbuilding-systemIf you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program:‣ shop.jeffnippard.com/product/fundamentals-hypertrophy-programMy 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/programs2. 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/286982223dmusclejourney.com/beyond-dietMusic:Bankrupt Beats:youtube.com/watch?v=KMOVzZCt-uA& Epidemic SoundFilmed by Big 3 Media:bigthreemedia.cominstagram.com/big.3.media/?hl=enEdited by Jeff Nippard using Final Cut Pro!-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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 Quizzed 100,000 People On Fitness: Are You Smarter Than Average? Jeff Nippard 2021-12-16 | I quizzed 113,000 people about muscle and fitness. This video breaks down how my audience did and what the right answers were. Take the test here: http://jeffnippard.com/muscleiqGet my Ultimate Guide To Body Recomposition here:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recompositionIf 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/programs2. 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/26778925Who Would Have the Hardest Time Achieving Body Recomposition? (Question 4):youtu.be/M4K0s792wAUSupplements for Muscle and Strength Gain (Question 5):pubmed.ncbi.nlm.nih.gov/31508659jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-zPractically Efficient Hypertrophy Rep Range (Question 6):strongerbyscience.com/hypertrophy-range-fact-fictionMechanisms of Hypertrophy (Question 9):pubmed.ncbi.nlm.nih.gov/20847704youtu.be/lu_BObG6dj8RPE (Question 10):massmember.com/products/mass-subscription/categories/1634949/posts/5531323Rest Periods for Hypertrophy (Question 11):pubmed.ncbi.nlm.nih.gov/28641044Muscle Activation During the Squat (Question 16):journals.lww.com/nsca-jscr/abstract/1999/05000/electromyographic_activity_of_the_hamstrings.12.aspxpubmed.ncbi.nlm.nih.gov/19417230Sets Per Week Per Muscle Group (Question 17):weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bibleLifting Belts (Question 21):pubmed.ncbi.nlm.nih.gov/10619094pubmed.ncbi.nlm.nih.gov/1533266tandfonline.com/doi/abs/10.1080/00140139008927106Strength Standards (Question 22):youtu.be/LrDJXIQ_-egInternal vs External Cueing (Question 23):pubmed.ncbi.nlm.nih.gov/29533715journals.lww.com/nsca-jscr/Fulltext/2009/11000/Attentional_Focusing_Instructions_Influence_Force.24.aspxCold Water Immersion (Question 25):physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP278996pubmed.ncbi.nlm.nih.gov/31513450Stretching in Between Sets (Question 25):youtube.com/watch?v=VuBhECs587wAMRAP Set with 80% 1RM (Question 26):articles.reactivetrainingsystems.com/2015/11/29/beginning-rtsmassmember.com/products/mass-subscription/categories/4789508/posts/16149366Bodybuilding Refeed Study (Question 29):massmember.com/products/mass-subscription/categories/2660169/posts/8946141mdpi.com/2411-5142/5/1/19Muscle Protein Synthesis (Question 30):ncbi.nlm.nih.gov/pmc/articles/PMC4008813Edited by: Jeff NippardFilmed by: Jeff Nippard and Big 3 Media (instagram.com/big.3.media)-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
How Strong Should You Be? (Noob To Freak) Jeff Nippard 2021-11-09 | Powerbuilding Phase 2.0 is here!shop.jeffnippard.comHere 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-testedGet Powerbuilding Phase 1 here:shop.jeffnippard.com/product/the-powerbuilding-systemIf you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-programGet 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/programs2. 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 deadlift3:25 NOOB (~3-6 months)4:10 BEGINNER (~0.5-2 years)5:46 Powerbuilding Phase 2.0 info6:02 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/OneRepMaxstrongerbyscience.com/genetics-and-strength-training-just-differentthestrengthathlete.com/blog/round-tablelegionathletics.com/strength-standardst-nation.com/training/are-you-strongstartingstrength.com/files/standards.pdfMusic:Bankrupt Beats:youtube.com/watch?v=9iN7jlPJhyQyoutube.com/watch?v=8W5pW9debXMWritten by: Jeff NippardProduced by: Jeff NippardEdited by: Jeff NippardFilmed by Big 3 Media: bigthreemedia.cominstagram.com/big.3.media/?hl=enAlso filmed by RLR Studios: rlrstudios.cainstagram.com/rlr.studios/?hl=en-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ 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.
What To Eat Before, During & After Training For Max Muscle Growth Jeff Nippard 2021-10-21 | Get a 14 day free trial with the MactorFactor nutrition app:‣ http://bit.ly/jeffmacrofactor (remember to use code JEFF for the trial)Take my Muscle IQ Test here:‣ http://jeffnippard.com/muscleiqI'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=39523531653195Get my Ultimate Guide To Body Recomposition here:‣ shop.jeffnippard.com/product/the-ultimate-guide-to-body-recompositionIf 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/programs2. 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 Science1:58 - Pre-Workout6:55 - Intra-Workout8:05 - Post-Workout11:37 - Macrofactor Nutrition App-------------------------------ReferencesNutrient Timing Revisited Review: researchgate.net/publication/235381974Additional Resources on Nutrient Timing:pubmed.ncbi.nlm.nih.gov/24299050pubmed.ncbi.nlm.nih.gov/28919842pubmed.ncbi.nlm.nih.gov/29414855pubmed.ncbi.nlm.nih.gov/26697098Music:Jeff Kaale - Morning TeaDamma Beatz - SnickersMore ScrubsNEARWritten by:Jeff NippardFilmed by:Aous Photo, Stephanie Buttermore, Jeff Nippardaousphoto.cominstagram.com/aousphoto/?hl=enEdited by:Jeff Nippard (using Final Cut Pro)-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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 Worst Cardio Mistakes Everyone Makes For Fat Loss (Avoid These) Jeff Nippard 2021-08-19 | Part of this video is sponsored by Skillshare. The first 1,000 people to use this link will get a 1 month free trial of Skillshare: https://skl.sh/jeffnippard07211All my science-based training programs: http://jeffnippard.comGet my Ultimate Guide To Body Recomposition here:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recompositionIf 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/programs2. 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. -------------------------------ReferencesCardiorespiratory Fitness & All-Cause Mortality Meta-Analysis:pubmed.ncbi.nlm.nih.gov/19454641Physical Activity & Weight Maintenance:pubmed.ncbi.nlm.nih.gov/24355667Cardio isn’t as Effective for Fat Loss as You’d Expect:massmember.com/products/mass-subscription/categories/2148202210/posts/2150070964journals.lww.com/acsm-msse/Abstract/9000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.96038.aspxInterference Effect:pubmed.ncbi.nlm.nih.gov/24728927Warming Up & Performance:pubmed.ncbi.nlm.nih.gov/19996770Proximity of Cardio to Weight Training:pubmed.ncbi.nlm.nih.gov/28783467pubmed.ncbi.nlm.nih.gov/33751469Cardio Intensity:pubmed.ncbi.nlm.nih.gov/17101527bodyrecomposition.com/research/epoc-after-exercisepubmed.ncbi.nlm.nih.gov/28513103Volume of Cardio:pubmed.ncbi.nlm.nih.gov/22002517Fasted Cardio:pubmed.ncbi.nlm.nih.gov/21411835mdpi.com/2411-5142/2/4/43researchgate.net/publication/341494761pubmed.ncbi.nlm.nih.gov/25429252Calories Burned from Different Occupations:alanaragon.com/researchreview (Dec 2015 Issue)-------------------------------Music:Bankrupt Beats:youtube.com/watch?v=9iN7jlPJhyQyoutube.com/watch?v=1-ToWK6xSyEWritten by Jeff NippardFilmed by Daniel Cooper, Jeff Nippard and Stephanie ButtermoreEdited by Jeff Nippard using Final Cut Pro-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
John Meadows: Bigger Than Bodybuilding 🕊️ Jeff Nippard 2021-08-10 | If you would like to support John's family, please feel free to donate at this link: gofund.me/8ad1da7aRest in peace, Mountain Dog ❤️
How To Build Muscle (Explained In 5 Levels) Jeff Nippard 2021-07-22 | Explaining how to gain muscle in 5 levels of increasing complexity.Download my FREE Comeback Program here: jeffnippard.com/comeback-programGet my Ultimate Guide To Body Recomposition here:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recompositionIf 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/programs2. 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 levels0:30 - Level 1: Noob1:25 - Level 2: Novice4:23 - Level 3: Average10:03 - Level 4: Elite15:50 - Level 5: Pro-------------------------------References:Total Daily Protein Target:pubmed.ncbi.nlm.nih.gov/28698222ncbi.nlm.nih.gov/pmc/articles/PMC5828430Training Volume:strongerbyscience.com/the-new-approach-to-training-volumeTraining Intensity:pubmed.ncbi.nlm.nih.gov/29564973Training Frequency:pubmed.ncbi.nlm.nih.gov/30558493Rest Periods: youtube.com/watch?v=NR94rNsArv0Tempo: youtube.com/watch?v=TQxMvpe2lQ8Intensity Techniques: youtube.com/watch?v=Ri0v5-osLCQMechanisms of Muscle Hypertrophy:pubmed.ncbi.nlm.nih.gov/20847704Muscle Damage:pubmed.ncbi.nlm.nih.gov/30335577pubmed.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/30694972Costameres:pubmed.ncbi.nlm.nih.gov/12556452Titin:pdb101.rcsb.org/motm/185Filamins:mdpi.com/2411-5142/1/1/90Hypertrophy Stimuli and Sensors:pubmed.ncbi.nlm.nih.gov/30335577mTOR:rcsb.org/3d-view/5FLCSarcoplasmic Hypertrophy:strongerbyscience.com/sarcoplasmic-vs-myofibrillar-hypertrophyThis video was inspired by the "5 Levels" series on Wired: youtube.com/channel/UCftwRNsjfRo08xYE31tkiywHelpful video:youtube.com/watch?v=voMnQr7sfmkMusic:Bankrupt Beats:youtube.com/channel/UCr4OlbPX24EjWIniK7tj0VAWritten by meEdited by meFilmed by Daniel Cooper, Stephanie Buttermore and meThanks 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.
The Smartest Push Pull Legs Routine (Fully Explained) Jeff Nippard 2021-06-14 | Get my full 10 week Powerbuilding Program here: shop.jeffnippard.com/product/the-powerbuilding-systemWhat'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-systemIf 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-programIf 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 - Intro0:52 - 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/programs2. 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/PMC7969179pubmed.ncbi.nlm.nih.gov/23625461pubmed.ncbi.nlm.nih.gov/25601394Should the knees go over the toes? [Video] youtube.com/watch?v=dCHLUtf--pgNeck training 101 [Video]youtube.com/watch?v=gimeRpdqWQwMASS Vol 4, Issue 12 [Affiliate link: bit.ly/jeffMASS]Music:Bankrupt Beats:youtube.com/watch?v=9iN7jlPJhyQyoutube.com/watch?v=tD45aW3Afr4youtube.com/watch?v=W1EExGRrWE8Plus additional music from Epidemic SoundFilmed and edited by me using Final Cut Pro!Intro by RLR Studios: rlrstudios.ca-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
Refeeds & Diet Breaks: The Most Misunderstood Fat Loss Tools Jeff Nippard 2021-05-21 | Get my Ultimate Guide To Body Recomposition here:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recompositionSubscribe 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-programCheck out my client Pat's YouTube and Instagram!youtube.com/channel/UCodpsrWM9VGPD6dixzDrb7ginstagram.com/patty.lifts/?hl=en-------------------------------Help SUPPORT the channel by:1. Trying one of my training programs: → http://www.jeffnippard.com/programs2. 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/21558571Overfeeding Effects on Metabolism:pubmed.ncbi.nlm.nih.gov/11126336Refeeding Effects on Glycogen:researchgate.net/publication/11267836First Bodybuilding Refeed Study:pubmed.ncbi.nlm.nih.gov/33467235Diet Break Research:pubmed.ncbi.nlm.nih.gov/12582226pubmed.ncbi.nlm.nih.gov/28925405pubmed.ncbi.nlm.nih.gov/33587549MASS Video:Volume 5, Issue 4: "Video: An Update on Intermittent Energy Restriction"Subscribe to MASS through my affiliate link here: bit.ly/jeffMASSMusic:Bankrupt Beats:youtube.com/watch?v=tD45aW3Afr4Pandaraps, Guustavv - More Scrubs (Instrumental)youtube.com/watch?v=cFB_n-p_R7wFilmed by Stephanie Buttermore and me!Edited by me using Final Cut Pro!-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
What Does RPE 10 Really Look Like? Jeff Nippard 2021-04-28 | RPE RIP0:00 - What Is 0 RIR?0:44 - Bicep Curl1:27 - Lat Pulldown2:16 - Leg Press3:04 - Flat Dumbbell Press4:00 - Lateral Raise4:33 - Leg Extension5:20 - Cable Flye6:29 - Arnold Dumbbell Shoulder Press7:07 - Tricep Pressdown7:58 - Lying Leg Curl8:36 - Goblet Squat-------------------------------Help SUPPORT the channel by:1. Trying one of my training programs: → http://www.jeffnippard.com/programsIf you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program2. 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/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ 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.
How To Tell If Youre Training Hard Enough (Using Science) Jeff Nippard 2021-04-26 | Timestamps:0:00 How To Tell If You're Training Hard Enough9:14 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/programsIf you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program2. 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!-------------------------------ReferencesFailure Definition:researchgate.net/publication/312032590Rep Speed:researchgate.net/publication/334751432researchgate.net/publication/327645692massmember.com/products/mass-subscription/categories/1458811/posts/4920139Review Article Supporting Training to Failure:researchgate.net/publication/259390281Training Volume Meta-Analyses:researchgate.net/publication/305455324weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bibleNon-Failure vs Failure Training:sciencedirect.com/science/article/pii/S2095254621000077researchgate.net/publication/343885215instagram.com/p/CIiu3zHlvqg/?igshid=1mkzc3jpqcgvlRPE and RIR:massmember.com/products/mass-subscription/categories/2286003/posts/7716572instagram.com/p/CE2TNjBAvVU/?igshid=dsmmznt3x5rthttp://www.lookgreatnaked.com/blog/do-you-need-to-train-to-failure-insights-from-our-new-meta-analysis-------------------------------Music:Bankrupt Beats:youtube.com/watch?v=MgFEinpiBnsyoutube.com/watch?v=X1g3Ts4VUr0youtube.com/watch?v=9iN7jlPJhyQyoutube.com/watch?v=8W5pW9debXMBlue Wednesday:Honeysoundcloud.com/bluewednesdayEdited by me using Final Cut Pro!-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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 Fastest Way To Blow Up Your Squat (4 Science-Based Steps) Jeff Nippard 2021-03-24 | What are the best science-based strategies for increasing your strength on the squat fast?▹ Get my 10 week Powerbuilding System here: shop.jeffnippard.com/product/the-powerbuilding-systemWhat'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-systemIf 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/programs2. 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/28195975pubmed.ncbi.nlm.nih.gov/33201154 (Via: MASS Research Review Volume 5, Issue 1)strongerbyscience.com/how-to-squatstrongerbyscience.com/the-belt-bibleMusic:Epidemic SoundFilmed by my beautiful girlfriend @StephanieButtermore Filmed at Florida Extreme Fitness Center in Jacksonville, Florida: floridaextremefitnesscenter.comEdited by me using Final Cut Pro!-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ 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.
You Can’t Fix Your Posture (Here’s Why) Jeff Nippard 2021-02-25 | In this video I'm discussing the most common myths about posture and pain and offering some more science-based solutions from expert evidence-based physical therapists. Follow Dr. Sam Spinelli:‣ Rebab Channel: youtube.com/channel/UCkb9jgRxR2D5bc1fSDofwtA‣ Lifting Channel: youtube.com/channel/UCAtmVKWydaRwpgZsxQw7rYg‣ Instagram: instagram.com/dr.samspinelli/?hl=enFollow Dr. Nick Licameli ‣ Instagram: instagram.com/nicklicameli/?hl=en-------------------------------Download my FREE Comeback Program here: jeffnippard.com/comeback-programGet my Ultimate Nutrition Guide To Body Recomposition here:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recompositionIf 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/programs2. 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/jeff4 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 ReadingLink Between Posture and Pain Studies:pubmed.ncbi.nlm.nih.gov/33290371pubmed.ncbi.nlm.nih.gov/29306972pubmed.ncbi.nlm.nih.gov/11345632pubmed.ncbi.nlm.nih.gov/16963312researchgate.net/publication/221853491pubmed.ncbi.nlm.nih.gov/16015238pubmed.ncbi.nlm.nih.gov/19910263pubmed.ncbi.nlm.nih.gov/27475532Nocebo Study:pubmed.ncbi.nlm.nih.gov/24780622Symptoms Decrease with Time Study:acpjournals.org/doi/10.7326/m18-1468A GREAT resource on all things pain and posture:painscience.com/articles/posture.php-------------------------------Music:Bankrupt Beats:youtube.com/watch?v=9iN7jlPJhyQEpidemic SoundB Roll Filmed by Aous Photo:aousphoto.cominstagram.com/aousphoto/?hl=enEdited by Brandon Wells Photo and me using Final Cut Pro!http://www.brandonwellsphotography.com-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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 Smartest Way To Get Lean (Shredding Science Explained) Jeff Nippard 2021-02-01 | In this video I'm asking 5 diet experts about the most effective science-based strategies for losing fat and keeping muscle. We'll cover food quality vs IIFYM, getting SHREDDED for a show vs getting "beach lean", metabolism, and even fat burners and supplements. Get my Ultimate Guide To Body Recomposition here 📘‣ shop.jeffnippard.com/product/the-ultimate-guide-to-body-recompositionRecommended Resources from my expert guests:Eric Helms‣ His amazing Muscle & Strength Pyramid Books: muscleandstrengthpyramids.com‣ Follow Eric: instagram.com/helms3dmj/?hl=enCliff Wilson‣ His world class contest prep services and products: teamwilsonbb.com‣ Follow Cliff: instagram.com/cwteamwilson/?hl=enSohee Fit‣ Her science-based coaching and guides: soheefit.com‣ Follow Sohee: instagram.com/soheefit/?hl=enLayne 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=enEric 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, andwhat 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.comGenerally, 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/programs2. 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_Helmshttps://repository.asu.edu/attachments/201379/content/Lee_asu_0010N_18008.pdfpubmed.ncbi.nlm.nih.gov/21878607ncbi.nlm.nih.gov/pmc/articles/PMC4672063researchgate.net/profile/Eric_TrexlerMusic:‣ Epidemic SoundEdited by me using Final Cut Pro!-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
Partial Range Of Motion: Broscience Or Legit? Jeff Nippard 2021-01-03 | Many people argue that partial reps are better for muscle growth because they allow for constant tension, more weight and the best IFBB pro bodybuilders seem to use partials. But what does the science say about range of motion (ROM) and muscle growth?All my science-based training programs are 20-30% off until Jan. 14th, 2021 only: http://jeffnippard.comDownload my FREE Comeback Program here: jeffnippard.com/comeback-programGet my Ultimate Guide To Body Recomposition here:shop.jeffnippard.com/product/the-ultimate-guide-to-body-recompositionIf 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/programs2. 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/31034463Pinto 2012: pubmed.ncbi.nlm.nih.gov/22027847Bloomquist 2013: pubmed.ncbi.nlm.nih.gov/23604798McMahon 2014: pubmed.ncbi.nlm.nih.gov/23629583Valamatos 2018: pubmed.ncbi.nlm.nih.gov/29982844Kubo 2019: pubmed.ncbi.nlm.nih.gov/31230110The 2020 Systematic Review: pubmed.ncbi.nlm.nih.gov/32030125MASS Volume 4, Issue 3MASS Issue 4http://bit.ly/jeffMASSFair Use:Some of the IFBB Footage was drawn from this video by Tomn8er:youtube.com/watch?v=T0fbjXaFPbEThumbnail inspiration: webefit.com/articles_100_199/article_116_partial_reps.htmlMusic:Bankrupt Beats:youtube.com/watch?v=9iN7jlPJhyQyoutube.com/watch?v=8W5pW9debXMBlue Wednesday:HoneyRewindsoundcloud.com/bluewednesdayFilmed by Aous Photo:aousphoto.cominstagram.com/aousphoto/?hl=enEdited by me using Final Cut Pro!-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
Is RPE Actually Killing Your Gains? (Response to Athlean-X & Critics) Jeff Nippard 2020-12-03 | Responding to Jeff Cavalier of Athlean-X, Greg Doucette, Mark Rippetoe and other critics of RPE. What does the science actually say about RPE and who it's good for? Check out my science-based training programs here: http://jeffnippard.comIf 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/programs2. 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:Studiespubmed.ncbi.nlm.nih.gov/29112055researchgate.net/publication/327454079http://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.pdfncbi.nlm.nih.gov/pmc/articles/PMC5712461Dr. Brad Schoenfeld Reviewresearchgate.net/publication/331718773My full interview with Dr. Mike Israetel:youtube.com/watch?v=ssObAJcuvHUIron Culture Podcast w/ Chris Barakatyoutube.com/watch?v=1oO-VM2GmHMThe keeper of science, Omar Isuf:youtube.com/watch?v=6X_z5dNoqLwAthlean-X video:youtube.com/watch?v=SOzvii-6DOEMusic:Epidemic SoundEdited by me using Final Cut Pro!-------------------------------Follow me on social media:INSTAGRAM ‣ http://instagram.com/jeffnippardSNAPCHAT ‣ http://snapchat.com/add/jeffnippardFACEBOOK ‣ http://facebook.com/jeffnippardTWITTER ‣ http://twitter.com/jeffnippardPODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------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.
