For 10% off your first purchase: 🤍squarespace.com/nippard Get my Fundamentals Hypertrophy Program: ‣ 🤍🤍jeffnippard.com/programs/fundamentals Get my Push Pull Legs Program: 🤍🤍jeffnippard.com/programs/intermediateadvanced-hypertophy-program Subscribe here: ‣ 🤍bit.ly/subjeffnippard - Check out what my amazing sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍🤍PEScience.com/discount/jeff ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍rise.ca/jeff ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍vitagoods.com/jefffit ‣ Use the above link to save 60% off! - Training Myth 1: High Reps Are Better For “Toning”, Low Reps Are Better For Bulking Both of these ideas aren’t really true. What people mean by “toning” is basically losing fat so the underlying muscle can show through better. According to the best research we have, losing fat is just a matter of putting yourself in a caloric deficit and eating enough protein. There are at least 3 studies showing that bodyfat spot reduction isn’t possible and a typical weight lifting session only burns about 75-300 calories anyway. Still, I think there is a practical hypertrophy zone somewhere around 6-15 reps. Training Myth 2: You should only train one bodypart per workout (Bodypart split) Research shows that a full week between workouts is way more time than you need and there might be a “limit” to how much you can benefit from killing one muscle in one workout.The “best” training split is the one that allows you to get an in adequate amount of volume per WEEK, while distributing your working sets throughout the week in a way that maximizes performance and recovery. Training Myth 3: Need To Get Sore For The Workout To “Count” Soreness is a result of a novel stimulus, not necessarily an effective stimulus. Soreness CAN be a decent indicator that you actually hit the muscle you were trying to hit. Did you lift more weight this workout than the last workout? Did you do more reps than the previous workout? Did you improve your form in some small way? These metrics are far more valuable than how much your muscles hurt the next day. Training Myth 4: Muscle Confusion Is Important: Always Switch Things Up For beginners, I recommend the exact opposite approach: you want to keep the core of your training routine exactly the same week to week. You can have some exercises that you’re more flexible with and you can swap those in and out, but aim to at least have 1 or two “main movements” per day that you stick to, get better at, and get stronger with. Training Myth 5: No Pain No Gain! Take Every Set To Failure! Since taking sets to failure, especially on heavy compound exercises can cause more fatigue, increase injury risk through form breakdown and reduce the volume later in the workout, I generally recommend reserving sets taken to failure for the last set of an isolation exercise, while leaving 1 to 3 reps in the tank for everything else. - Follow me on social media: Instagram ‣ 🤍instagram.com/jeffnippard Facebook ‣ 🤍facebook.com/jeffnippard Twitter ‣ 🤍twitter.com/jeffnippard Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher - SOURCES: 🤍🤍strongerbyscience.com/hypertrophy-range-fact-fiction/ Spot reduction references here: 🤍🤍ncbi.nlm.nih.gov/pubmed/5552114 🤍🤍ncbi.nlm.nih.gov/pubmed/21804427 🤍🤍ncbi.nlm.nih.gov/pubmed/17596787 🤍🤍ncbi.nlm.nih.gov/pubmed/23222084 🤍🤍ncbi.nlm.nih.gov/pubmed/28497942 🤍🤍ncbi.nlm.nih.gov/pubmed/30779716 🤍🤍ncbi.nlm.nih.gov/pubmed/30558493 Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3 Rashaun's YouTube: ‣🤍🤍youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Gonna be 2 years of training before I look like Jeff’s “before” pic
How exactly do you apply splitting the volume of between two workout days? Let’s say you do 6 sets one day and 6 sets another day for back. With it being such a big area to cover (lats, middle, upper, lower), does each area require 6 sets or is 3 sets of lat pull downs and barbell row sufficient for a back workout on a given day? Then that would mean you’d have to hit the other areas you left out on your following back workout and leave out the others which then just brings this back to your traditional bro split lol
You didn't talk about fast twitch and slow twitch muscle fibers, which accounts for why some people think low reps build more muscle. Also, soreness is due to lactic acid buildup in the muscles which you didnt mention either.
is it ok if I do sets of chest and sholder then another set of back and lats 3 times a week
I love the fact that I'm not the only one making that face while training
Are u nat?
i hear ya. only in my right ear.. but i hear ya
Mistake 1: you get your motivation from genetically blessed folk!
I do an upper lower split, trying to train 6 days a week. I don't really kill anything. Just 4 good sets of all the compound press exercises, then 3-4 sets isolating every other muscle.
lat pull or pull ups
straight arm pulldown
single arm overhead tricep press
curls (different variations, and go really heavy hammers till failure last set)
bent over raises
Squats or lunges
straight leg deadlift (i'm not looking to brag about weight, i want to concentrate on the hammy and glutes)
abs (weighted crunches, and side bends)
about 1.25-1.5 hrs upper, about 45 min-1hr lower. Try to get 2 20-30 min cardio sessions a week. Eating about 2000 cal with 200g protien. 5'10" 200lbs, very good muscle building genetics(not bragging, just saying). Looking to recomp for my bro's wedding. I'm about a month in, struggling with diet, but getting back on track. Also taking creatine, so throw away the scale for now. Just measuring my waist and strength. I can already see size gains and better defininition. I figure i have 20lbs of fat to lose, hoping to end up around 180-185.
Gonna start this in 2023 thank u🤘🏽
I love your material and videos. But I am truly curious now. Are t-shirts tasty?!?!?
Counting reps and quoting supposed studies is ridiculous. Train to failure. That's all. You are overcomplicating it.
man's before photo is still far ahead for me💀
I love all these youtubers and all that they offer but I'm getting fatigued hearing "and one study said...". I think my takeaway has been to take the basics, see what works for me and move on. Thanks for the vid.
I’ve puttered with lifting off and on in between injury not from weight lifting. I like doing chest back shoulders arms and legs running Monday through Friday. Sat is more cardio and some abs. If I go Sunday I’ve been trying more stretching and some boxing. For me I seem to hit the major muscle groups while adding movements that can hit secondary muscles or muscles not completely in use when doing a particular day. This is good information and will look in to changing things up a little. Thanks.