Name: Is The Sumo Deadlift Cheating? (Response To CBum) @JeffNippard
Uploaded: 2026-09-21T08:17:00-05:00
Duration: 8 min 17 s
Description: Is The Sumo Deadlift Cheating? (Response To CBum)

Is The Sumo Deadlift Cheating? (Response To CBum)

Jeff Nippard 2026-09-21 | Is The Sumo Deadlift Cheating? (Response To CBum)

These Are The Exercises I Use Partial Reps On

Jeff Nippard 2024-10-08 | Here are 4 ways I use lengthened partials in my own workouts, every single week.

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.

My Own Study Proved Me Wrong?

Jeff Nippard 2024-10-03 | A full range of motion is when you go all the way up and all the way down. It's a full rep. A lengthened partial is when you do half reps, staying in the stretch.

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 Lost Muscle

Jeff Nippard 2024-09-30 | I lost muscle in my rear delts 😔

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.

Everyone Thinks Im Wrong About Training

Jeff Nippard 2024-09-24 | Download MacroFactor 2 weeks free: bit.ly/jeffmacrofactor

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.

How To Do Cardio (Without Losing Muscle)

Jeff Nippard 2024-09-21 | "Cardio is killing your gains!"

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.

Is One Hard Set All You Need?

Jeff Nippard 2024-09-16 | What’s the least amount of work you can do and still make gains?

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.

The Best And Worst Shoulder Exercises

Jeff Nippard 2024-09-10 | Get my new physical print, hard copy book: http://linktr.ee/jeffnippard

** 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.

When To Add More Sets

Jeff Nippard 2024-09-05 | Pre-order my new book, The Muscle Ladder: https://linktr.ee/jeffnippard

IFBB Pro vs Science Lifter: Who’s Stronger

Jeff Nippard 2024-09-02 | ...

What Is The Muscle Ladder?

Jeff Nippard 2024-08-28 | Pre-order The Muscle Ladder on Amazon, Barnes and Noble, or wherever you buy books!

How To Leg Press With Perfect Technique

Jeff Nippard 2024-08-22 | ...

Do You Have A Perfect Lat Pulldown? (Find Out)

Jeff Nippard 2024-08-20 | ...

The Most Annoying Bench Press Mistakes!

Jeff Nippard 2024-08-13 | Top 3 bench press mistakes!

A Better Way To Do Leg Extensions

Jeff Nippard 2024-08-11 | Should you do leg extensions with the seat up or back? Which position leads to the best quad muscle growth?

Giving $1000 To The Smartest Gym Bro

Jeff Nippard 2024-08-06 | Machines vs free weights for muscle growth

The Most Attractive Body Type (According To Science)

Jeff Nippard 2024-08-04 | Try MacroFactor 2 weeks free using code JEFF: bit.ly/jeffmacrofactor

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.

99% Make This Technique Mistake

Jeff Nippard 2024-07-29 | Let's look at 3 common technique mistakes on the lat pulldown, incline dumbbell press and bayesian cable curl! I'll also demo how to do these exercises with proper form.

Cut Your Workouts In Half (Trust Me)

Jeff Nippard 2024-07-23 | 3 ways to cut down on your workout time without sacrificing gains!

1. Skip rest time between warm-up sets
2. Use separated supersets
3. Use dumbbells

Asking People EASY Fitness Questions

Jeff Nippard 2024-07-16 | Asking people at my gym the easiest possible fitness questions ...

Everyone Is Confused About Progressive Overload

Jeff Nippard 2024-07-11 | A common question I get is: what should I do once I can't add any more weight to an exercise? How do I keep progressing? In this short, I'll give you three tips to keep the gains coming.

The Most Ridiculous Attack On Science-Based Lifters

Jeff Nippard 2024-07-07 | People criticize science-based lifters for being smaller, but your genetics and anabolics use are the biggest factors in determining how big you can get. This is a clip that didn't make the final cut from my full video with Jesse James West!

This Is Why Your Calves Won’t Grow

Jeff Nippard 2024-07-05 | Do you struggle with growing your calves? In this short I'll reveal a new study on calf training that will change the way you do calf raises forever. Find out the technique that led to twice as much growth in just 8 weeks! Here's the full study: pubmed.ncbi.nlm.nih.gov/37015016

The Best & Worst QUAD Exercises (Ranked Using Science)

Jeff Nippard 2024-07-02 | Ranking 20 quad exercises on a tier list based on the latest science.

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

-------------------------------

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

-------------------------------

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.

4 Underrated Exercises Most People Skip

Jeff Nippard 2024-06-29 | These are four underrated exercises that a lot of people skip! I'll cover: deficit pushups, smith machine squats, lat pulldowns and preacher curls!

Did You Know This About Steroids?

Jeff Nippard 2024-06-26 | I share my own testosterone levels and discuss the impact of steroids on the body: good and bad.

THIS Is The Best Nutrition App

Jeff Nippard 2024-06-24 | What is the best diet app? MacroFactor is number one in my books. It has far better coaching options than MyFitnessPal since it will actually give you science-based nutrition advice. It's also much better suited for serious lifters than Noom. Download your free trial here: bit.ly/jeffmacrofactor [Use code JEFF for 2 weeks free]

Steroids Are Awesome

Jeff Nippard 2024-06-17 | Download the world's smartest nutrition app MacroFactor: bit.ly/jeffmacrofactor (2 weeks free using code JEFF)

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

-------------------------------

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

-------------------------------

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.

Everyone Is Confused About Training To Failure

Jeff Nippard 2024-06-14 | Learn the art and science of of training to failure. This short will demonstrate how and when to push yourself to failure during your workouts.

Do Fitness Influencers Actually Know Fitness?

Jeff Nippard 2024-06-10 | Grilling Jesse James West with fitness questions!

The Best Way To Do “3 Sets Of 10”

Jeff Nippard 2024-05-28 | Is it better to do pyramid sets, reverse pyramid sets or straight sets for muscle growth?

The Best & Worst TRICEPS Exercises (Ranked Using Science)

Jeff Nippard 2024-05-24 | Ranking 20 triceps 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.

-------------------------------

** My Fundamentals Training Program: shop.jeffnippard.com/product/fundamentals-hypertrophy-program

** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]

** My Ultimate Guide To Body Recomposition:
shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition

** MASS (Monthly Research Review): bit.ly/jeffMASS

** Rise Gym Apparel: rise.ca/jeff

** PEScience Supplements: https://www.PEScience.com/discount/jeff

** Instagram: instagram.com/jeffnippard

-------------------------------

Timestamps:

0:00 - 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

-------------------------------

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.

Top 4 OVERRATED Exercises (Do These Instead!)

Jeff Nippard 2024-05-19 | Stop wasting time on overrated and ineffective exercises. Learn about four exercises you should avoid and what you should do instead to maximize your gains!

A Better Way To Do Lateral Raises

Jeff Nippard 2024-05-10 | Should you lean in or lean away when doing dumbbell lateral raises? In this short, I'll explore three different lateral raise techniques and explain why leaning in during dumbbell lateral raises might be the most effective approach for side delt growth!

Will Pro Bodybuilders Listen To Science?

Jeff Nippard 2024-05-07 | ...

Science Nerd Vs Pro Bodybuilders

Jeff Nippard 2024-05-05 | Will mass monsters take my science-based lifting advice?

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

-------------------------------

** 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

-------------------------------

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

-------------------------------

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.

Stop Messing Up Your Lat Pulldowns

Jeff Nippard 2024-04-23 | Want to take your lats pulldowns to the next level? Here are three common mistakes I see people make when trying to grow their lats.

A Better Way To Train Rear Delts

Jeff Nippard 2024-04-15 | How to get more out of your rear delt training! By adjusting your position and the angle of pull, you can maximize the stretch on your posterior shoulder.

The BEST Exercises For Bigger Triceps

Jeff Nippard 2024-04-09 | Learn how to maximize your tricep gains by understanding the importance of the long head and how to target it with both overhead extensions and cable kickbacks.

Flat Vs Incline (Which Is Better?)

Jeff Nippard 2024-04-04 | Curious about whether flat bench or incline press is more effective? Learn about the study that compared the two for pecs growth. I also share which incline angle I like the best for upper chest growth.

Study mentioned: pubmed.ncbi.nlm.nih.gov/32922646

Grow Your Hamstrings 1.5x Faster (New Research)

Jeff Nippard 2024-03-27 | In this short I discuss potential benefits of seated leg curls over lying leg curls for the hamstrings.

Study referenced: pubmed.ncbi.nlm.nih.gov/33009197

Watch the full video on @WillTennyson channel: youtube.com/watch?v=XFpT41748hM

How To Deadlift With Perfect Technique (Step By Step)

Jeff Nippard 2024-03-24 | How to deadlift with perfect technique. Here are my 5 steps:

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.

Top 4 BICEPS Exercises (Brutal Stretch!)

Jeff Nippard 2024-03-18 | Here are my top 4 biceps exercises that emphasize a deep stretch: incline dumbbell curls, bayesian cable curls, flat bench dumbbell preacher curls and seated high bayesian cable curls!

The Best And Worst Chest Exercises (Ranked By Science)

Jeff Nippard 2024-03-11 | Ranking 20 chest 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.

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

3 New Exercises You Should Try

Jeff Nippard 2024-03-10 | Here are 3 new exercises of more than 90 new ones featured in Phase 2 of my Pure Bodybuilding Program! Check out the new program here: jeffnippard.com/products/the-pure-bodybuilding-program-phase-2-pre-order

I Watched Every Sam Sulek Video (A Scientific Analysis)

Jeff Nippard 2024-03-06 | I watched every Sam Sulek video so far this year. This is what I found.

The Science Behind Sam Sulek’s Training

Jeff Nippard 2024-02-28 | Try the BEST nutrition app, MacroFactor, for 2 weeks free: http://bit.ly/jeffmacrofactor

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).

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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.

Stop Messing Up Lateral Raises (Easy Fix)

Jeff Nippard 2024-02-19 | Here are three simple ways to level up your lateral raise game and build bigger shoulders! Adjust the cable height for more tension in the stretched position, use wrist cuffs for a better mind-muscle connection, and stretch the cable across your body to get your side delts more stretched.

A Better Way To Do Rows

Jeff Nippard 2024-02-10 | Get the most out of your chest supported rows with this simple technique! On your last set, after you can't complete a full rep, switch to doing Kelso shrugs to extend the set. These will target your mid-traps and help you push the set beyond your usual stopping point.

How To Bench Press With Perfect Technique (5 Steps)

Jeff Nippard 2024-02-08 | Learn the perfect bench press technique with this technique checklist! Whether you're a bodybuilder or powerlifter, this list will teach you the best bench press form.

The Best And Worst Back Exercises (Ranked By Science)

Jeff Nippard 2024-02-05 | Ranking 20 back 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.

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