▹ 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 $$ I earn a commission when you shop through the link above
▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10% I earn a commission when you shop through the link above
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In this video I'm covering the 3 most common types of junk volume. How many sets should you do per workout to maximize muscle growth? What is the threshold for effective volume per-session? How hard should you train to ensure that your workout volume isn't "junk"?
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Junk Volume: Why You Must Avoid It For Max MuscleJeff Nippard2022-02-14 | The first 1,000 people to use this link will get a 1 month free trial of Skillshare: https://skl.sh/jeffnippard01221
▹ MASS (Monthly Research Review) ‣ bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly) I earn a commission when you shop through the link above
▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$ 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
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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"?
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Worlds Smartest Intensity Technique For Muscle GrowthJeff Nippard2023-11-16 | 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.
0:00 - Intro 0:09 - What are long length partials? 1:37 - Research on long-length partials 3:54 - Technique 1: As an intensity technique 5:52 - Technique 2: Used throughout the set 7:52 - Technique 3: Integrated partials 8:24 - Common mistakes
Music via Epidemic Sound: Xavy Rusan - Updates Xavy Rusan - Fact Checkers Xavy Rusan - See Thru SINY - Straight Out The Basement
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.My New Science-Based Full Body Workout For Pure BodybuildingJeff Nippard2023-11-11 | Check out my full 10-week Pure Bodybuilding Program! 20% off for launch week: jeffnippard.com
This video shows one workout from the full body version of the program. There is also a push/pull/legs version and upper/lower version available!
I specifically designed this program to MAXIMIZE muscle growth and over the course of the next several months we will use brand-new exercises, intensity techniques, and cues you’ve never heard of before, based on the latest hypertrophy science.
All of the popular “bro” bodybuilding programs lack scientific structure and most of the other “science-based” programs on the market are repetitive and boring. This is the only program I’ve ever seen that combines the best of both worlds. It has the enjoyment of field-tested “bro” techniques and uses science-based training methods that actually work.
I want this program to get you better results than any program you’ve ever run, regardless of your current training status.
This is the ONLY program I've ever released that is 100% focused on pure bodybuilding and it’s also the program I’ve put the most effort into making (by far).
This isn’t a generic powerlifting program. This isn’t a run-of-the-mill fitness routine. This is PURE BODYBUILDING.
In this short, I'm showing an example of a workout from the full body version of the program:
1. Cross-Body Lat Pull-Arounds: 3x10-12 2. Low Incline Smith Machine Press: 3x8-10 3. Machine Hip Adduction: 3x10-12 4. Leg Press: 3x8 5. Lying Paused Rope Facepull: 3x10-12 6. Cable Crunch: 3x10-12How To Train For Pure Muscle GrowthJeff Nippard2023-10-29 | Get my new Pure Bodybuilding Program: jeffnippard.com/products/the-pure-bodybuilding-program-preorder
When you pre-order you will get 30% off AND get all 3 versions of the program (push/pull/legs, full body and upper/lower splits!). Each version of the program is 10 weeks, which adds up to just over 6 months of training in total!
In this video, I cover the 5 crucial bodybuilding principles that must be followed in order to maximize muscle growth. We’ll touch on training technique for hypertrophy, effort (how important is training to failure?), progressive overload, and exercise selection, while highlighting the most up-to-date research along the way.
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Chapters:
0:00 - Intro 0:17 - Chapter 1 - Tension Is King 0:53 - Chapter 2 - Bodybuilding Technique 4:01 - Chapter 3 - Effort 8:00 - Chapter 4 - Give Your Muscles A Reason To Grow 9:40 - Chapter 5 - High-Tension Exercises
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.How To Force New Chest Growth (Using Integrated Partials)Jeff Nippard2023-09-20 | 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 GrowthJeff Nippard2023-09-05 | Download the MacroFactor nutrition app: http://bit.ly/jeffmacrofactor
How much protein do you need per day for muscle growth? How many meals should you eat per day? What about protein for bulking vs cutting? What are the best sources of protein? How should you time protein around your workout? How much protein should vegans eat?
Study referenced: pubmed.ncbi.nlm.nih.gov/28698222The Worst Triceps Mistake Everyone Is MakingJeff Nippard2023-08-28 | 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 ofJeff Nippard2023-08-22 | 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 Nippard2023-08-16 | 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 KnowJeff Nippard2023-08-14 | 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 Nippard2023-08-07 | Big new leg day let's go!!!
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.
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.How Much Muscle Can You Build With & Without Steroids?Jeff Nippard2023-07-31 | In this video, I cover how much muscle most people can build naturally versus how much muscle can be built by using steroids.
0:00 - How much muscle can you build naturally? 4:02 - How much muscle do steroids add? 11:25 - Downsides of steroids 11:57 - Natty vs enhanced discussion
In this video we will look at scientific studies and real world examples to determine how much muscle can be built naturally versus enhanced. The natural examples we'll consider are Alex Leonidas (AlphaDestiny), Geoffrey Verity Schofield as well as pre-steroid era lifters from the early 1900's. On the enhanced side, we'll look at 212 Mr. Olympia Champion Shaun Clarida and IFBB Classic Physique Mr. Olympia Chris Bumstead. We'll then look at some downsides of enhancing and some practical takeaways when it comes to the decision of whether to use anabolics or not.
Geeko - Roots of Legend Chrome Sparks - Give It Up Bankrupt Beats - Anguish Bankrupt Beats - Destination mtbrd - When I Tell You Bankrupt Beats - Braaains
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Perfect Pull Workout (According To Science)Jeff Nippard2023-07-10 | Big new back and biceps workout let's go!!!
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.
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Perfect Push Workout (According To Science)Jeff Nippard2023-07-03 | Get the full 12-week Push Pull Legs System here: jeffnippard.com/products/the-ultimate-push-pull-legs-system
Note: This study has been criticized as having rates of muscle growth that are much larger than other similar studies. As per a MASS Research Review write-up by Greg Nuckols: "I think these findings deserve at least some degree of skepticism for one simple reason: the sheer amount of hypertrophy that occurred in this study was outrageous." However, because there isn't any single obvious explanation as to why this study showed more pec growth than comparable studies, and there doesn't seem to be any signs of foul play or poor statistics, I think this study should stand as reasonably strong evidence in favor of using an incline press for upper pec growth.
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Written by Jeff Nippard Edited by Jeff Nippard Filmed by Matt Dziadecki (instagram.com/dziadecki)
Music from Epidemic Sound: Damma Beatz - Love Me More
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.
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.How To Increase Your Metabolism (Eat More, Lose More)Jeff Nippard2023-06-11 | Get a free 2 week trial of MacroFactor here: http://bit.ly/jeffmacrofactor
In this video I'm breaking down several potential strategies for "boosting metabolism". We'll discuss drinking more water, green tea, spicy foods, sauna, ice baths, reverse dieting, meal frequency, weighted vests, gaining muscle mass, and cardio. Along the way, we will categorize these based on if they “work”, “might work”, or “probably don't work”.
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.OVERRATED: Explaining Controversial Fitness TopicsJeff Nippard2023-04-20 | 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/biolayne1
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Killer Science-Based Leg Day (Destroyed By My Coach)Jeff Nippard2023-04-11 | Subscribe to Layne: youtube.com/biolayne1 Follow Layne on Instagram: instagram.com/biolayne About Layne Norton: biolayne.com/about
Exercise 1: Deadlift 3-5 Warm-Up sets: Perform a full warm-up pyramid * For your first warm-up set, use approximately 45% of the weight you plan to use for the working sets for 4-5 reps. For your second warm-up set, use around 65% of the weight you plan to use for the working sets for 3-4 reps. For your third warm-up set, use about 85% of the weight you plan to use for the working sets for 1-2 reps. 1 Working Set x 2 reps @ RPE 7-8
Exercise 2: Pendulum Squat (or Hack Squat) 2-4 Warm-Up sets x 2-5 reps (gradually add weight) 1 Working Set x 8-10 reps @ RPE 9-10
Exercise 3: Glute-Ham Raise 3 sets x 8-10 reps
Exercise 4: Leg Extension 3 sets x 10-12 reps
Exercise 5: Leg Press Toe Press 3 sets x 12-15 reps
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!
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Worst Nutrition Mistakes Every Lifter MakesJeff Nippard2023-03-27 | Get a 2 week free trial of the MacroFactor Diet App here: http://bit.ly/jeffmacrofactor
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.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Ultimate Science-Based Leg Day For Muscle Growth (2023)Jeff Nippard2023-02-21 | Get the full 12-week Push Pull Legs System here: jeffnippard.com/products/the-ultimate-push-pull-legs-system
0:00 - Intro 0:25 - Warm Up 0:43 - Exercise 1 of 6 3:08 - Exercise 2 of 6 5:05 - Exercise 3 of 6 6:28 - Exercise 4 of 6 8:21 - Exercise 5 of 6 9:44 - Exercise 6 of 6
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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.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)Jeff Nippard2023-02-12 | Get the full 12-week Push Pull Legs System here: jeffnippard.com/products/the-ultimate-push-pull-legs-system
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.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.How To Get Lean & STAY Lean Forever (Using Science)Jeff Nippard2023-01-23 | Get a 2 week free trial of the MacroFactor Diet App here: http://bit.ly/jeffmacrofactor
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.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)Jeff Nippard2023-01-02 | 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
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.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.This Is Who I Am: My Strength StoryJeff Nippard2022-11-06 | Get my new Rise signature line here: risestore.com
In this video I'm telling the story of my own lifting journey. I explain the origins of my passion for lifting and how it came from basketball, my interest in the science of building size and strength, why I like to blend powerlifting and bodybuilding styles of training and how I approach overcoming setbacks in the gym. I also explain the meaning behind the slogan for my signature clothing line with Rise: Only The Strong Survive.
Almost three years ago, I set the goal of creating a line of gym clothes that would have the perfect fit, style and personal meaning to me. After many sleepless nights spent brainstorming, tweaking and perfecting, it's finally available. Check out the full line of items here: http://risestore.com
#ad #rise
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Directed by Tony McAllister Filmed by Tony McAllister & Alex Halle Edited by Tony McAllister
More music from lensdistortions.com Unique Individual CODE: LD-URZUICLMETLB0
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Let’s goo!!! My long-awaited Essentials Program (short and intense workouts that take 45 mins) is available at the link above 😤📘
Here is a brief overview of The Essentials Program:
1️⃣ - The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there.
2️⃣ - This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible.
3️⃣ - Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count!
Here are some more details on what comes with the new program:
▪️ Appropriate for all training levels (assuming you’re looking to prioritize time-efficiency) ▪️ Option to train 2, 3, 4 or 5x per week. ▪️ 12 week program length (3 distinct blocks to avoid monotony). ▪️ Full custom Excel spreadsheet. ▪️ Videos and coaching cues from me for every exercise. ▪️ Exercise substitutions included.
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.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.How To Train Like A Minimalist (More Gains In Less Time)Jeff Nippard2022-10-16 | My new ESSENTIALS Training Program: jeffnippard.com/products/the-essentials-program
Let’s goo!!! My long-awaited Essentials Program (short and intense workouts that take 45 mins) just launched at the link above 😤📘
Here is a discount code you can use to save 10%: Essentials10
Here is a brief overview of The Essentials Program:
1️⃣ - The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there.
2️⃣ - This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible.
3️⃣ - Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count!
Here are some more details on what comes with the new program:
▪️ Appropriate for all training levels (assuming you’re looking to prioritize time-efficiency) ▪️ Option to train 2, 3, 4 or 5x per week. ▪️ 12 week program length (3 distinct blocks to avoid monotony). ▪️ Full custom Excel spreadsheet. ▪️ Videos and coaching cues from me for every exercise. ▪️ Exercise substitutions included.
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.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Ugly Truth About Getting Shredded (Science Explained)Jeff Nippard2022-08-24 | 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
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.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Worst Supplements Everyone Takes For Muscle Growth (Science Explained)Jeff Nippard2022-08-03 | ** My Ultimate Guide To Body Recomposition: shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
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.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Best & Worst Chest Exercises To Build Muscle (Ranked!)Jeff Nippard2022-07-03 | What are the best and worse chest exercises for muscle growth? ** My training programs: jeffnippard.com
Music by Epidemic Sound: Sneaky Sonja - Luella Gren Damma Beatz - Snickers
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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.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.Is Obesity A Choice? (Science Explained)Jeff Nippard2022-06-14 | 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
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.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.How To Make Gains At Every Fitness Level (ft. Picture Fit)Jeff Nippard2022-05-29 | Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience.
▹ 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 $$
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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
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0:00 Intro 1:12 Nutrition for muscle growth 2:30 Beginner Training (1-2 years) 4:36 Intermediate Training (1-5 years) 7:55 Advanced Training (4-5 + years)
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.Is The Sumo Deadlift Cheating? (Response To CBum)Jeff Nippard2022-04-25 | Is it?
▹ MASS (Monthly Research Review) ‣ bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
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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
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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.
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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 Nippard2022-04-07 | 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?
▹ 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
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0:00 Intro 0:47 How much protein per day? 3:41 How much protein can you absorb per meal? 5:29 What are the highest quality proteins? 7:40 Post-workout protein timing 8:02 Pre-bed protein timing 8:47 Is a high protein diet safe?
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.When And How To Deload (Science Explained)Jeff Nippard2022-03-03 | 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/jeffnippard02221
▹ 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
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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?
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.Turkesterone Explained: Whats All The Hype About?Jeff Nippard2022-01-28 | The first 1,000 people to use this link will get a 1 month free trial of Skillshare: https://skl.sh/jeffnippard12211
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.What I Eat In A Day ExplainedJeff Nippard2022-01-20 | 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.
▹ 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
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.I Quizzed 100,000 People On Fitness: Are You Smarter Than Average?Jeff Nippard2021-12-16 | 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/muscleiq
▹ 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 $$
▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: http://rise.ca/jeff
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0:00 - The Results (How did my audience do?) 1:08 - Easy Level (Questions 1-10) 6:31 - Medium Level (Questions 11-20) 12:06 - Hard Level (Questions 21-30)
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.How Strong Should You Be? (Noob To Freak)Jeff Nippard2021-11-09 | Powerbuilding Phase 2.0 is here! shop.jeffnippard.com
Here are a few program highlights: ▪️ Build muscle AND strength for intermediate-advanced trainees ▪️ Uses full body and push/pull/legs splits ▪️ Option to train 4 or 5-6x per week ▪️ 12 week program (+ “signposts” to assess progress throughout) ▪️ Full custom Excel spreadsheet for tracking progress ▪️ Technique Handbook + coaching cues from me for every exercise ▪️ Video links from me for every exercise ▪️ Exercise substitutions included ▪️ Science-based and field-tested
▹ MASS (Monthly Research Review) ‣ bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$
▹ 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
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In this video I'm covering strength standards on the squat, bench press and deadlift for male and female natural lifters (men and women). I break this up into six categories of training experience: noob, beginner, intermediate, advanced, elite and freak. I have based these strength standards on what I believe are average abilities from my decade plus of coaching experience, data from competitive powerlifting events (including powerlifting records) and existing strength scales from high level strength training coaches.
0:00 What makes someone strong? 2:45 My current squat, bench and deadlift 3:25 NOOB (~3-6 months) 4:10 BEGINNER (~0.5-2 years) 5:46 Powerbuilding Phase 2.0 info 6:02 INTERMEDIATE (~2+ years) 7:37 ADVANCED (~2-5+ years) 9:37 ELITE (~5-10+ years) 10:42 FREAK (~5-10+ years) 13:08 Powerbuilding 2.0 info
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.What To Eat Before, During & After Training For Max Muscle GrowthJeff Nippard2021-10-21 | 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/muscleiq I'll be going over the correct answers in a video once I collect enough responses! Your results will be 100% anonymous. Over 50,000 people have taken it already!
▹ 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 $$
▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: http://rise.ca/jeff
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In this video I'm covering the science and practice behind pre-workout, intra-workout and post-workout nutrition. What should you eat before a workout? During a workout? After a workout? I'll also walk through some meal examples and explain why they work well.
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Worst Cardio Mistakes Everyone Makes For Fat Loss (Avoid These)Jeff Nippard2021-08-19 | Part of this video is sponsored by Skillshare. The first 1,000 people to use this link will get a 1 month free trial of Skillshare: https://skl.sh/jeffnippard07211
▹ MASS (Monthly Research Review) ‣ bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$
▹ 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
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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.
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.John Meadows: Bigger Than Bodybuilding 🕊️Jeff Nippard2021-08-10 | If you would like to support John's family, please feel free to donate at this link: gofund.me/8ad1da7a
Rest in peace, Mountain Dog ❤️How To Build Muscle (Explained In 5 Levels)Jeff Nippard2021-07-22 | Explaining how to gain muscle in 5 levels of increasing complexity.
▹ MASS (Monthly Research Review) ‣ bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
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▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10%
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In this video I'm explaining how to build muscle in 5 levels of increasing difficulty from Noob to Pro. The first level covers the basics: you need to lift and eat protein. Level 2 goes one layer deeper covering progressive overload and daily protein intake (how much protein per day?). Level 3 covers effort, training volume, intensity, exercise selection and frequency. Level 4 gets more granular, describing exactly what causes muscle growth through a critical evaluation of the three-factor model (mechanical tension, muscle damage and metabolic stress). On this level, we address questions like "what role does soreness play in hypertrophy?" and "how much is the pump driving muscle growth?" Level 5 is a deep dive into the biochemistry of muscle growth: the physiological impacts of tension, amino acids (leucine, EAAs) and testosterone.
0:00 - Introducing the levels 0:30 - Level 1: Noob 1:25 - Level 2: Novice 4:23 - Level 3: Average 10:03 - Level 4: Elite 15:50 - Level 5: Pro
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).
Written by me Edited by me Filmed by Daniel Cooper, Stephanie Buttermore and me
Thanks for Jorn Trommelen, Andrew Vigotsky and Eric Helms for their help!
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Smartest Push Pull Legs Routine (Fully Explained)Jeff Nippard2021-06-14 | Get my full 10 week Powerbuilding Program here: shop.jeffnippard.com/product/the-powerbuilding-system
What's my Powerbuilding System all about?
‣ my best strength & size program to date designed for intermediate-advanced lifters ‣ 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.
▹ 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 $$
▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: http://rise.ca/jeff
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In this video I'm going through a full week of push/pull/legs workouts. Unlike my Science Applied Series from 2018, this time we are incorporating more advanced hypertrophy techniques, higher overall efforts and novel exercise selection.
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.Refeeds & Diet Breaks: The Most Misunderstood Fat Loss ToolsJeff Nippard2021-05-21 | Get my Ultimate Guide To Body Recomposition here: shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
Subscribe to the MASS Research Review here: http://bit.ly/jeffMASS (This is an affiliate link and I earn a commission when you sign up)
▹ MASS (Monthly Research Review) ‣ bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10%
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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.
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.What Does RPE 10 Really Look Like?Jeff Nippard2021-04-28 | RPE RIP 0:00 - What Is 0 RIR? 0:44 - Bicep Curl 1:27 - Lat Pulldown 2:16 - Leg Press 3:04 - Flat Dumbbell Press 4:00 - Lateral Raise 4:33 - Leg Extension 5:20 - Cable Flye 6:29 - Arnold Dumbbell Shoulder Press 7:07 - Tricep Pressdown 7:58 - Lying Leg Curl 8:36 - Goblet Squat
▹ 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
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.How To Tell If Youre Training Hard Enough (Using Science)Jeff Nippard2021-04-26 | Timestamps: 0:00 How To Tell If You're Training Hard Enough 9:14 Jeff Nippard (RPE Oopsie) 10:34 Chris Bumstead (RPE 10) 11:30 John Meadows (RPE 9) 12:11 Kai Greene (RPE 7-8) 12:36 Ronnie Coleman (RPE yeah buddy) 13:34 Alberto Nunez (RPE 9-10) 13:54 Greg Doucette (RPE 10) 14:40 Matt Ogus (RPE 8-9) 15:17 Stefi Cohen (???) 16:28 Sunny Andrews (???) 17:01 Jay Cutler (???)
† Watch the footnote to this video: What Does 0 RIR Really Look Like? youtu.be/EHsW37g2uGU
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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!
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Fastest Way To Blow Up Your Squat (4 Science-Based Steps)Jeff Nippard2021-03-24 | 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-system
What's my Powerbuilding System all about?
‣ my best strength & size program to date designed for intermediate-advanced lifters ‣ the option to select a 4x/week or 5-6x/week version ‣ an Excel spreadsheet for tracking progress ‣ a Technique Handbook explaining how to break through sticking points ‣ full 10 week program (plus a max test week) including exact warm up sets, working sets, RPE, %1RM, and coaching cues for every exercise! ‣ video demos from me for every exercise ‣ a huge list of exercise substitutions ‣ detailed explanations of the entire program, and much more!
The program alternates between Full Body weeks and Upper/Lower weeks:
Week 1 - Full Body [More strength focused] Week 2 - Upper/Lower [More hypertrophy focused] Etc...
Also, if you're a bit limited on equipment at the moment, no worries. I first ran through the program in a garage gym with just a power rack, some dumbbells and a few bands.
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.)
▹ 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
▹ 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
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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.
Filmed by my beautiful girlfriend @StephanieButtermore Filmed at Florida Extreme Fitness Center in Jacksonville, Florida: floridaextremefitnesscenter.com
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.You Can’t Fix Your Posture (Here’s Why)Jeff Nippard2021-02-25 | 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.
▹ MASS (Monthly Research Review) ‣ bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10%
The shirts, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: http://rise.ca/jeff
4 common myths about posture are:
1. Upright posture is good, and slouching is bad. In reality, rather than thinking about posture as good and bad, we should make an effort to vary our body positions throughout the day.
2. If you fix your posture, you will fix your pain. In reality, the link between posture and pain is not well established in the scientific literature. Resistance training, regular cardio/walking and modifying tasks with a physical therapist until pain subsides are some of the better strategies.
3. You can fix poor posture with simple 10 minute daily drills and stretches. In reality, progressive resistance training with a focus on getting stronger is more likely to improve your ability to deal with postural challenges.
4. Bad posture is always a problem worth fixing. In reality, people who worry about their posture a lot, tend to experience and catastrophize pain more than those who do not. It simply may not be a problem worth fixing for you, and that's okay.
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.The Smartest Way To Get Lean (Shredding Science Explained)Jeff Nippard2021-02-01 | 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.
Eric Helms and I also talked at length about ways to implement the fundamental principles, and what I walked away with were essentially two approaches you can take:
1. The first would be a tracking-based approach where you use an app to track the calories and macros in the foods you’re eating. Here are a few apps I recommend (not sponsored):
Generally, I recommend this approach more for beginners who might not be able to easily estimate the nutritional content of the foods they're eating.
2. A second option would be a more auto-regulated approach, where, if you already have a reasonably high nutritional competence, you can use techniques like mindful eating (paying attention and eating more slowly rather than being distracted), appetite monitoring (staying in the mid-zone of a 1-10 satiety scale – not being too hungry or too full), increasing a daily step count (which will help regulate satiety better) and choosing satiating foods (lots of fruits and vegetables with your meals and drink plenty of water). These techniques can help you establish a caloric deficit without having to track everything you eat.
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.Partial Range Of Motion: Broscience Or Legit?Jeff Nippard2021-01-03 | 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.com
▹ MASS (Monthly Research Review) ‣ bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
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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
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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?
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.Is RPE Actually Killing Your Gains? (Response to Athlean-X & Critics)Jeff Nippard2020-12-03 | 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?
▹ 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
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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)
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).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.