Jeff Nippard
How Much Protein Can You Absorb In One Meal? (20g? 30g? 100g?)
updated
1. On every rep of calf raises. Studies repeatedly find better calf growth with lengthened partials. So what’s the point of doing a full rom? I haven’t in months.
2. After reaching failure on chest supported rows. Once I can’t get that full squeeze, I still keep going with lengthened partials. Usually this gets me another 4 or 5 extra partials. I only do this on my last set though. And I think those few extra partials would add up over time to get you better mid-back gains.
3. On every rep of preacher curls. I only ever go about half — maybe two thirds — of the way up on preacher curls. Two separate studies found better growth by staying in the bottom half on preacher curls. And while our new study found no difference for the biceps, it didn’t include preacher curls. So I favor the results of the other two studies in this case, even if they were on new lifters.
4. After reaching failure on leg curls. Similar to rows, I’ll crank another 4 or 5 partials once I can’t get the pad all the way up.
And some studies have shown that lengthened partials might actually cause more muscle growth.
But there’s a slight problem. All those studies were done in new lifters. So, it’s hard to know if their results apply to experienced trainees.
Until now.
I went to the world’s best exercise science lab in New York to help kick off the only study that’s ever been done on range of motion in highly trained subjects.
We had each subject train one side of their body with a full range of motion and the other side with lengthened partials ONLY.
And after 8 weeks of VERY hard training, we measured which side grew more, using ultrasound: Full range of motion … or lengthened partials.
Turns out… both sides grew the same.
So what does that mean? You can get the same gains using lengthened partials as full ROM as long as you push your sets really hard.
I was looking back at some old photos and the first thing I noticed was – wait a minute – my rear delts are huge??
I immediately went to hit a few poses and yeah, I think they've gotten smaller.
Here’s why I think they lost size.
I got too focused on the weight I was moving.
The thing is, the rear delts are a very unique muscle because the second you try to load them up, your mid-traps can’t help but take over. That’s because your rear delts are so much smaller and weaker than your mid-back.
So here’s what I’m doing to build them back.
I’m using much lighter weights and higher reps. 20-30 reps per set. Every set to failure. I’m also taking my upper back out by keeping it more rounded. Then I sweep my arms out but only about half of the way back. If I go back any further, I lose tension on my rear delts and feel my mid-back taking over. I’m also going a lot slower and feeling that tension on my rear delts the whole time. Since I made this change, my rear delts got super sore for the first time in years. I think I’ll grow them back pretty quickly.
Our New Study (still a pre-print)
sportrxiv.org/index.php/server/preprint/view/455
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Here are two things you might find helpful:
1. My Free Training Program Quiz: jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)
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In This Video:
Dr. Pak and Dr. Wolf did an unfathomable amount of work to get this study done. If you're into this kind of thing, I'd strongly recommend following them both:
Dr. Pak YouTube: youtube.com/@UCCq4cXAbqfZfiwnwLxMGyGg
Dr. Pak Instagram: instagram.com/dr__pak
Dr. Wolf YouTube: youtube.com/@UCru8Ef3TDFaJOOTfAZ52iFA
Dr. Wolf Instagram: instagram.com/wolfcoach_
References
Our New Study (still a pre-print)
sportrxiv.org/index.php/server/preprint/view/455
Shortened vs Lengthened Partials
pubmed.ncbi.nlm.nih.gov/37015016
pubmed.ncbi.nlm.nih.gov/34616309
pubmed.ncbi.nlm.nih.gov/23625461
pubmed.ncbi.nlm.nih.gov/36828324
pubmed.ncbi.nlm.nih.gov/33977835
Full Range vs Lengthened Partials
pubmed.ncbi.nlm.nih.gov/37015016
pubmed.ncbi.nlm.nih.gov/33465838
pubmed.ncbi.nlm.nih.gov/33977835
pubmed.ncbi.nlm.nih.gov/31034463
https://www.ecss.mobi/DATA/EDSS/C28/28-3269.pdf
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Written by Jeff Nippard
Filmed by Matt Dziadecki instagram.com/dziadecki
Edited by Rickie Ho, Jeff Nippard (twitter.com/coldgamerick)
Graphics by Meraki Films, Jeff Nippard & Rickie Ho
Music Arranged by Rickie Ho & Jeff Nippard
Music sourced from Epidemic Sound
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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.
Probably not.
Early science said that because weight lifting is anabolic and cardio is catabolic, then cardio will burn your muscle away.
But since then, higher quality, long-term research has shown you can balance cardio and lifting, as long as you do three things:
First: you do your cardio after weight training or at a separate time. It’s totally fine to do a quick, 5-10 minute cardio warm-up before lifting, but if you do your full blown cardio session before weights, you might take a strength hit.
Second: When doing high-intensity cardio, try to go for low-impact options like cycling or the elliptical. High-impact cardio like running and basketball are still great, just try to separate them from leg days by at least a day or two, and don’t overdo them.
Third: Monitor your strength. If you notice it dropping, you might be overdoing cardio. Tone back on the intensity or the amount.
BUT! Most importantly: even if there’s a little interference, you'll still make great gains as long as you're lifting consistently, sleeping well and eating enough.
Most people do 3 sets per exercise. But what if you only did 2 sets? Would you cut your gains in half? Or.. what if you only did 1 set? Would you make any gains at all?
Well, there’s science to answer this.
For strength, just one heavy set done two to three times per week will build strength in most people.
For health, it’s even less. Just 1 hour of lifting per week is enough to reduce risk of death from all causes by about 30%!
And for any muscle to grow, just 4 hard sets per week can spark measurable growth. Yes, 4 sets. Per WEEK. So for your chest, that could look like this: 2 hard sets of flat bench on Monday, 2 hard sets of cable flyes on Thursday. Done.
Remember, six time Mr Olympia Dorian Yates built his chest off exactly that.. 4 sets per week! That may not yield maximum gains for you, but it will yield noticeable gains.
And any amount of training you do is a lot better than not training at all.
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
** Instagram: instagram.com/jeffnippard
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Ranking 20 shoulder exercises on a tier list based on the latest science. This is how you should interpret my tier list:
All exercises are ranked based on muscle building potential.
S tier - My favorite. Do them if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.
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Timestamps:
0:00 - What makes an exercise great?
1:40 - Standing Dumbbell Lateral Raise
2:43 - Lean-In Dumbbell Lateral Raise
2:58 - Lean-Away Dumbbell Lateral Raise
3:13 - Super ROM Lateral Raise
3:50 - Overhead Press
5:11 - Seated Overhead Press
5:25 - Dumbbell Overhead Press
5:49 - Machine Shoulder Press
6:22 - ‘Arnold Style’ Side Lying Dumbbell Raise
6:45 - Front Raises
7:06 - Atlantis Standing Machine Lateral Raise
7:38 - Seated Machine Lateral Raise
7:57 - Cable Lateral Raise
8:53 - Cable Y-Raise
9:06 - Behind-The-Back Cuffed Lateral Raise
9:37 - Banded Lateral Raise
9:55 - Upright Row
10:26 - Reverse Pec Deck
11:01 - Rope Facepull
11:36 - Bent Over Reverse Dumbbell Flye
11:58 - Reverse Cable Crossover
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References:
References:
Lateral Delt vs Rotator Cuff During Lateral Raise
researchgate.net/publication/369759056
Long Muscle Length Research
researchgate.net/publication/381508497
EMG Activity of Anterior Delt During Overhead Press
pubmed.ncbi.nlm.nih.gov/23096062
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Written by Jeff Nippard
Filmed by Matt Dziadecki (instagram.com/dziadecki)
Edited by Rickie Ho & Jeff Nippard (twitter.com/coldgamerick)
Music Arranged by Editor Musket (youtube.com/@EditorMusket)
Music sourced from Epidemic Sound
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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.
I surveyed 50,000 people to find out if being stronger, leaner and more muscular increases dating success, happiness in a relationship, and overall attractiveness. I’ll also share what I found to be the single most important factor for securing a happy long-term relationship.
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0:00 - I surveyed 50,000 people
1:46 - Do more plates equal more dates?
4:09 - Do women prefer a six pack or a dad bod?
6:50 - Is more muscle actually attractive?
11:20 - The thing I missed
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References:
Strength and Attractiveness
royalsocietypublishing.org/doi/10.1098/rspb.2017.1819
Muscle and Attractiveness
pubmed.ncbi.nlm.nih.gov/35179485
“Nice Guy” Research
link.springer.com/article/10.1023/A:1025894203368
link.springer.com/article/10.1007/s10508-023-02767-4
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Written by Jeff Nippard
Filmed by Matt Dziadecki instagram.com/dziadecki
Edited by Rickie Ho & Jeff Nippard (twitter.com/coldgamerick)
Music Arranged by Editor Musket (youtube.com/@EditorMusket) & Jeff Nippard
Music sourced from Epidemic Sound
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
1. Skip rest time between warm-up sets
2. Use separated supersets
3. Use dumbbells
Here are two things you might find helpful:
1. My Free Training Program Quiz: jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)
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Timestamps:
0:00 - What makes a quad exercise great?
1:28 - Combo Squat Exercises
1:43 - Bosu Ball Squat
2:01 - Barbell Back Squat
3:04 - Barbell Front Squat
4:08 - Low-Bar Squat
4:36 - Hack Squat
5:07 - Pendulum Squat
5:25 - Smith Machine Squat
5:50 - 45 Degree Leg Press
6:17 - Horizontal Leg Press
6:39 - Lunge
7:05 - Leg Extension
8:14 - Reverse Nordic
8:50 - Goblet Squat
9:21 - Jump Squat
9:34 - Bulgarian Split Squat
10:03 - Deadlift
10:24 - Step Ups
10:40 - Pistol Squat
10:56 - Sissy Squat
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References:
5th Quadriceps Head Study
pubmed.ncbi.nlm.nih.gov/26732825
Back Squat for Rectus Femoris Growth
ncbi.nlm.nih.gov/pmc/articles/PMC9737272
High-Bar vs Low-Bar Squat
pubmed.ncbi.nlm.nih.gov/28195975
Free-Weight vs Machine-Based Exercises
pubmed.ncbi.nlm.nih.gov/37582807
Seat Angle Affects Hypertrophy in the Leg Extension
sportrxiv.org/index.php/server/preprint/view/407
Leg Extension vs Squats
pubmed.ncbi.nlm.nih.gov/34743671
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Written by Jeff Nippard
Filmed by Jeff Nippard & Meraki Films (instagram.com/mrkifilms)
Edited by Rickie Ho & Jeff Nippard (twitter.com/coldgamerick)
Music Arranged by Editor Musket (youtube.com/@EditorMusket)
Music sourced from Epidemic Sound
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
In this video I'm discussing the effects of steroids: good and bad.
Check out my two BEST products (my beginner-intermediate training program and my nutrition app)
1. My Fundamentals Training Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
2. MacroFactor Diet App: http://bit.ly/jeffmacrofactor [Use code Jeff for a FREE 2 week trial]
Here's my instagram: instagram.com/jeffnippard
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References:
How Much Muscle Can Creatine Build
pubmed.ncbi.nlm.nih.gov/29214923
ncbi.nlm.nih.gov/pmc/articles/PMC5679696
How Much Muscle Can Steroids Build
strongerbyscience.com/much-steroids-increase-hypertrophy
ncbi.nlm.nih.gov/pmc/articles/PMC3104052
journals.lww.com/cjsportsmed/Abstract/1995/10000/Fat_Free_Mass_Index_in_Users_and_Nonusers_of.3.aspx
General Risks of Steroid Usage
frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2022.1059473/full
The Effect of Steroids on the Brain
pubmed.ncbi.nlm.nih.gov/33811018
The Effect of Steroids on the Heart
ncbi.nlm.nih.gov/pmc/articles/PMC9580689
The Effect of Steroids on the Testes
ncbi.nlm.nih.gov/pmc/articles/PMC4988681
ncbi.nlm.nih.gov/pmc/articles/PMC10620455
The Effect of Steroids on Life Expectancy
jwatch.org/na57257/2024/03/19/higher-mortality-associated-with-anabolic-steroid-use
pubmed.ncbi.nlm.nih.gov/30460728
Thanks to these folks for helping me with the video:
Mike Israetel: youtube.com/RenaissancePeriodization
Derek More Plates More Dates: youtube.com/MorePlatesMoreDates
Chase Irons: youtube.com/ChaseIrons
Also, shoutout to Kurzgesagt for the video concept idea: youtube.com/kurzgesagt
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Written by Jeff Nippard
Filmed by Jeff Nippard & Meraki Films (instagram.com/mrkifilms)
Edited by Rickie Ho & Jeff Nippard (twitter.com/coldgamerick)
Music Arranged by Editor Musket (youtube.com/@EditorMusket)
Music sourced from Epidemic Sound
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
All exercises are ranked based on muscle building potential.
S tier - My favorite. Do them if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.
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** My Fundamentals Training Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition
** MASS (Monthly Research Review): bit.ly/jeffMASS
** Rise Gym Apparel: rise.ca/jeff
** PEScience Supplements: https://www.PEScience.com/discount/jeff
** Instagram: instagram.com/jeffnippard
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Timestamps:
0:00 - What makes an exercise S tier?
1:00 - Triceps Pressdown (Rope)
2:09 - Triceps Pressdown (Bar)
2:41 - Reverse Grip Triceps Pressdown
3:13 - Overhead Cable Triceps Extension
4:35 - Overhead Cable Triceps Extension (Rope)
4:55 - Katana Cable Triceps Extension
5:48 - Dumbbell French Press
6:30 - 1 Arm Dumbbell Overhead Extension
6:50 - Skullcrusher
7:33 - Dumbbell Skullcrusher
7:58 - JM Press
8:49 - Smith Machine JM Press
9:05 - Cable Triceps Kickback
10:00 - Dumbbell Triceps Kickback
10:45 - Close Grip Dips
11:20 - Bench Dips
11:45 - Machine Dips
12:08 - Close-Grip Bench Press
12:59 - Close-Grip Pushup
13:16 - Diamond Pushup
13:38 - Tricep training keys
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References:
pubmed.ncbi.nlm.nih.gov/35819335
journal.iusca.org/index.php/Journal/article/view/182
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Filmed by Meraki Films: instagram.com/mrkifilms
Edited by Jeff Nippard and Meraki Films
Music:
Dylan Sitts - Candle Collection (Via Epidemic Sound)
Bankrupt Beats - Shadow
Xavy Rusan - Fact Checkers (Via Epidemic Sound)
Xavy Rusan - No Photos (Via Epidemic Sound)
Bankrupt Beats - Free Ninety
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
The pros featured in this video:
instagram.com/antoinev87
instagram.com/morganmac.bodybuilding
instagram.com/dimitri4_265
instagram.com/valerieeratelle
instagram.com/eirengauley
instagram.com/manon.dutilly.ifbbpro
instagram.com/hassan_mostafa92
instagram.com/quintbeastwood
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** 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
** Rise Gym Apparel: rise.ca/jeff
** PEScience Supplements: https://www.PEScience.com/discount/jeff
** Instagram: instagram.com/jeffnippard
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Filmed by Matt Dziadecki, DontSleepSound Productions and Cam Cline
Edited by Jeff Nippard, Matt Dziadecki and Maraki Films
Music:
Brendon Moeller - Apparent Solution
Bankrupt Beats - High Noon
Bankrupt Beats - Princess
Bankrupt Beats - Anguish
ELFL - Temple Of Runha
Xavy Rusan - No Photos
Bankrupt Beats - Fatale
Bankrupt Beats - Shanty
Damma Beatz - Lil Mama
Etienne Roussel - This Cheese Is Mine
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Study mentioned: pubmed.ncbi.nlm.nih.gov/32922646
Study referenced: pubmed.ncbi.nlm.nih.gov/33009197
Watch the full video on @WillTennyson channel: youtube.com/watch?v=XFpT41748hM
First: set your stance. Start with your shins about one inch from the barbell and your feet at hip width. For a sumo deadlift, you’ll take a wider stance but I’ll cover that separately. The bar should cross the middle of your foot. Point your toes slightly out.
Second: grab the bar. Set your hips back with nearly straight knees. Don’t make the common mistake of squatting down. A deadlift isn’t a squat. Grip the bar with your hands just outside your shins. An over/under grip, hook grip or strapped grip will keep the bar from slipping. Let your shins make contact with the bar – they should be pointed straight up.
Third: pull the slack out. Instead of ripping the bar, pull tension into the bar gradually.
Fourth: pull. Lift your chest up while thrusting your hips forward. Keep the bar in contact with your legs.
Fifth: lockout. Stand up straight and lift your chest up. Don’t shrug or squeeze your back at the top.
Lower the weight by setting your hips back and letting your knees bend. Keep the bar in tight so it lands back over the middle of your foot.
All exercises are ranked based on muscle building potential.
S tier - My favorite. Do them if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.
Timestamps:
0:00 - What makes an exercise S tier?
0:46 - Hex Press
1:09 - Plate Press
1:17 - Dumbbell Pullover
1:47 - Bench Press
2:33 - Incline Bench Press
2:56 - Decline Bench Press
3:35 - Flat Dumbbell Press
4:16 - Incline Dumbbell Press
4:25 - Decline Dumbbell Press
4:36 - Machine Chest Press
5:08 - Dips
5:52 - Push-Ups
6:30 - Banded Push-Ups
6:45 - Deficit Push-Ups
7:01 - Plyometric Push-Ups
7:27 - Guillotine Press
8:49 - Dumbbell Guillotine Press
9:09 - 1-Arm Dumbbell Press
9:28 - Smith Machine Flat Bench Press
9:46 - Incline Smith Machine Press
10:14 - Cable Crossovers
10:49 - Seated Cable Pec Flye
11:09 - Pec Deck
11:32 - Dumbbell Flye
12:13 - Cable Press-Around
12:43 - Cross-Body Standing Dumbbell Flye
13:09 - Floor Press
References:
mdpi.com/2076-3417/12/21/11138
ncbi.nlm.nih.gov/pmc/articles/PMC7449336
journal.iusca.org/index.php/Journal/article/view/182
In this video, I take a look at Sam Sulek’s training from this year so far. I’ll break down three mistakes Sam is making and then another three things that Sam does very well. We’ll cover his technique, range of motion, volume, intensity, rep ranges, and more, and I’ll be assigning a grade to each. I’ll also be assigning an overall grade to Sam’s training at the end of the video.
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** 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
** Rise Gym Apparel: rise.ca/jeff
** PEScience Supplements: https://www.PEScience.com/discount/jeff
** Instagram: instagram.com/jeffnippard
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Chapters:
0:00 - Sam's Training Overview
1:26 - Technique
3:26 - Progression
6:00 - Training Split
8:20 - Intensity (effort)
10:00 - Rep ranges
10:50 - Enjoyment
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References:
Optimal Training Technique for Muscle Growth Study
mdpi.com/2411-5142/9/1/9
Importance of the Bottom-Half of the Curl
pubmed.ncbi.nlm.nih.gov/36828324
pubmed.ncbi.nlm.nih.gov/34616309
Effectiveness of Steroids
pubmed.ncbi.nlm.nih.gov/8637535
Using a Variety of Rep Ranges is Better for Hypertrophy
researchgate.net/publication/344398880
Muscle Sizes:
mennohenselmans.com/what-are-the-biggest-and-smallest-muscles-in-the-body
Junk Volume:
weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible
Rep Ranges & Hypertrophy:
strongerbyscience.com/hypertrophy-range-fact-fiction
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Edited by Jeff Nippard
Music:
Geeeko - Roots of Legend
Ryan Little - delirium. (youtube.com/watch?v=xMgJbd8zZCM)
Blue Steel - Crown Jewels (via Epidemic Sound)
Damma Beatz - Dojo (via Epidemic Sound)
Damma Beatz - Snickers (via Epidemic Sound)
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15+ years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
All exercises are ranked based on muscle building potential.
S tier - My favorite. Do them if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.
Timestamps:
0:00 - What makes an exercise S tier?
0:49 - Renegade Rows
1:40 - Deadlift
2:31 - Above-The-Knee Rack Pull
2:46 - Wide-Grip Pull-Up
3:16 - Neutral-Grip Pull-Up
3:23 - Chin-Up
3:38 - Wide-Grip Lat Pulldown
3:59 - Neutral-Grip Lat Pulldown
4:08 - Half-Kneeling 1-Arm Lat Pulldown
4:38 - Cross-Body Lat Pull-Around
4:59 - Barbell Row
5:26 - Yates Row
5:51 - Pendlay Row
6:18 - Deficit Pendlay Row
6:28 - Meadows Row
6:52 - Inverted Row
7:26 - 1-Arm Dumbbell Row
7:57 - Kroc Row
8:25 - Free-Standing Row
8:53 - Chest-Supported Row
9:22 - Cable Row
9:37 - Wide-Grip Cable Row
9:50 - Rope Face-Pull
10:37 - Cable Lat Pull-Over
11:14 - DB Lat Pull-Over