Одну секунду
Что-то сучилось. Попробуйте еще раз.
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) is available at the link above 😤📘 Here is a brief overview of The Essentials Program: 1️⃣ - The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there. 2️⃣ - This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible. 3️⃣ - Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count! Here are some more details on what comes with the new program: ▪️ Appropriate for all training levels (assuming you’re looking to prioritize time-efficiency) ▪️ Option to train 2, 3, 4 or 5x per week. ▪️ 12 week program length (3 distinct blocks to avoid monotony). ▪️ Full custom Excel spreadsheet. ▪️ Videos and coaching cues from me for every exercise. ▪️ Exercise substitutions included. Check it out here to see if it’s right for you and your goals: 🤍jeffnippard.com/products/the-essentials-program - My Fundamentals Training Program: 🤍shop.jeffnippard.com/product/fundamentals-hypertrophy-program/ MacroFactor Diet App: 🤍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: 🤍🤍PEScience.com/discount/jeff Instagram: 🤍instagram.com/jeffnippard - Timestamps: 0:00 - Training Minimalism Setup 0:30 - Full Body Day 1 6:45 - Full Body Day 2 11:47 - More Minimalistic Splits - References: Overhead Triceps Extension Research: 🤍pubmed.ncbi.nlm.nih.gov/35819335/ 🤍🤍massmember.com/products/mass-subscription/categories/2151295402/posts/2161731393 Hamstring Curl Study: 🤍pubmed.ncbi.nlm.nih.gov/33009197/ Knees Over Toes video: 🤍🤍youtube.com/watch?v=dCHLUtfpg Training Minimalism Explained Video: 🤍youtu.be/xc4OtzAnVMI - Written by Jeff Nippard Filmed by Matt Dziadecki & Jeff Nippard 🤍🤍instagram.com/dziadecki/ Edited by Jeff Nippard Music by Bankrupt Beats: 🤍🤍youtube.com/watch?v=-FDb0SGXtVQ 🤍🤍youtube.com/watch?v=UATziKKm0aw 🤍🤍youtube.com/watch?v=FaA7fM9pYA4 - In this video I cover how to set up the first week of a 2 day per week minimalist training routine. We will discuss the exercises, various cues for each movement, along with specific training techniques to make the workouts faster but still effective. Lastly, we will cover how to adapt this 2x/week program to a 3x, 4x, and 5x version. - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
8 Week Workout Plan - Day 1 (Full Body)
Warm-Up:
2-3 minute brisk walk on the treadmill
Dynamic stretching, arm and leg swings
Exercise 1: Flat Dumbbell Press
2 sets
Heavy Set: 4-6 reps (Strength Set)
Back-off Set: 8-10 reps (Hypertrophy Set)
Exercise 2: Dumbbell Romanian Deadlift
2 sets
Heavy Set: 4-6 reps (Strength Set)
Back-off Set: 8-10 reps (Hypertrophy Set)
Exercise 3: Two-Grip Lat Pulldown
Overhand Middle Grip: 10-12 reps
Underhand Close Grip: 10-12 reps
Exercise 4: Overhead Curls
Back-off: 10-12 reps
Exercise 5: Dumbbell Setup (Single Working Set)
8-10 reps to failure using heavier weight
Overhead Cable Tricep Extension: 1 set, 12-15 reps
Exercise 6: Dumbbell Lateral Raise
1 set, 12-15 reps
Exercise 7: Seated Calf Raise
1 set, 12-15 reps
Day 2 (Full Body)
Warm-Up:
2-3 minute brisk walk on the treadmill
Dynamic stretching, arm and leg swings
Exercise 1: Trap Bar Hack Squat
Topset: 4-6 reps, 1 back-off set 8-12 reps
Exercise 2: High Incline Smith Press & T-Bar Row (Antagonistic Superset)
2 sets of each, 10-12 reps each
Exercise 3: Seated Hamstring Curl
10-12 reps, drop set by 30-40%
Exercise 4: EZ Bar Bicep Curl
1 set, 12-15 reps + Myoreps
Exercise 5: Cable Crunches
1 set, 12-15 reps + double drop set 20-30%
Exercise 6: Incline Press (45-60 degrees)
Higher than usual to involve delts more
Training Volume:
Around 10 sets per body part per week is a good volume target for most people
Split those 10 sets into 2 workouts per body part each week (e.g. 5 sets on Day 1, 5 sets on Day 4)
Lower quantity of work needs to be higher quality, push yourself to failure
Techniques:
Dropset: extend a set beyond failure by dropping the weight and performing more reps after your stopping point
Superset: perform two exercises back-to-back without resting in between
1-4 minute break between sets, gradually reduce over time to maximize hypertrophy
Note: Research suggests that supersetting same muscle groups is not recommended, better to choose muscle groups that don't overlap.
For far too long the weight-training scene has been dominated with "optimal" workout systems. I'm sure they're great for budding bodybuilders with 6 days a week, shares in protein powder companies and no job to hold down.
But for the average guy, just wanting to look in shape and be stronger for life/sport/kicks, it's simply not required to be doing THE BEST POSSIBLE workout routine at all times. Sure it make take a bit longer to get there but where is "there" anyway? And the differnece betwen ultra optimal and "good enough" isn't anywhere near as big as people think.
The most important thing is consistency and gradual progression over a long period. If that means working out twice a week, then that is the best thing for you.
Can we just repeat the Day 1 routine over and over or do the 2 routines hit different body parts?
eMjyvIQbn9M&t=0m41s 0:41 dumbell press
eMjyvIQbn9M&t=1m40s 1:40 dumbell rdl
eMjyvIQbn9M&t=2m30s 2:30 lat pull down wide grip/reverse wide
eMjyvIQbn9M&t=3m00s 3:00 dumbell step up
eMjyvIQbn9M&t=3m51s 3:51 overhead tricep extension
eMjyvIQbn9M&t=5m04s 5:04 lateral raises
eMjyvIQbn9M&t=6m00s 6:00 toe press(calf raises)
I haven't been working out for many years now, and my fitness and health is kinda down the drain, as compared to like 10years ago. And always burning out so soon by trying to do what I did before, which I obviously can't anymore, at least not yet. With this minimalist workout, I hope it can bring back my motivation, and head into my mid-30's as a healthier person
How.can.i upply this.kind o f training in a resistance band/bodyweight workout style?nice content
wouldnt squads or deadlift be better here as they activate more muscles and arent unilateral. doing only one arm or leg at a time costs time.
This is why i hate legs. Look how much work that is, nobody goes to the gym to do work.
eMjyvIQbn9M&t=2m15s 2:15 i was 100% convinced that was bro jeff for a minute.
How do you recommend finding what weight to start with?
Would love to see a minimalist PPL routine.
On week 4 of this plan, and I'm honestly surprised by the results. I'm more sore than I thought I would be. Im getting better at pushing through to actual failure. The first few weeks I felt very mentally drained 75% of the way through the plan. Now I'm still feeling mentally drained after but I'm getting higher intensity and numbers too.
As college begins to invade every aspect of my life while working a full time job and trying to be in the gym 5x a week this is a lifesaver
Might give a modified version of this a try this Summer when I'm in maintenance mode. Usually keep my normal upper/lower split with less volume when I'm maintaining after a cut. Cutting gym time by 2 days for a few months could be nice. Solid looking program.
This is legit. I got into a really great routine for about 6 months last year (did a little full-body, some upper/lower, and a bit of PPL for a couple of months each). Then life got in the way, and I was spending 1.5 hours+ in the gym 3-4 days per week and just couldn't swing it. Really liking the idea of getting back into a consistent weight-training program with a minimalist approach.
Até you gay?
So you would take out upper/lower workouts in both full body days and make them upper/lower for the 4 week split. How would that look like.
Hey Jeff, Thank you for the great videos and articles you reference. Can you please clear up something for me? In your essentials program, which sets do you take to failure? For example, if you are doing 3 warm-up sets and 2 working sets, are only the working sets taken to failure?
Hi Jeff….You said you’d Rest 3mins in between the 1st set (Hack Squats) and you’re Drop Set BUT would you do the Same on the Other drops sets on you’re other Exercises (AMAZING Vid By The Way)
.svg){kind=small}
