Jeff Nippard
@JeffNippard
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My new book: The Muscle Ladder šŖš¼šŖā¤µļø
Toronto, Ontario
Joined April 2012
the only one I think is somewhat optional is the vertical push (for hypertrophy). For bodybuilding, lateral raises will be more efficient. I still think itās a fundamental strength pattern that most programs should include though.
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Partial reps work great by the way. But every study we have says theyāre more effective in the lengthened half (the stretch) half rather than the shortened half (the squeeze)
3 common lat pulldown mistakes piers morgan is making: 1. Heās doing partial reps. By skipping the stretch at the top, heās missing the most important part for muscle growth. 2. Heās not super well locked into the seat. Thatās why his butt is popping up and down a bit. This instability means less stimulus on the back per rep. 3. I donāt think heās pushing close enough to failure. Based on the fact that his reps didnāt start to grind (slow down) toward the end, he probably had at least 4 or 5 reps left. Heās still pushing himself though, and this is hard enough to build some muscle. Just not close enough to failure for maximum gains. 3 things heās doing well: controlling the negative, driving his elbows down (to engage the lats) and not excessively swinging back and forth. This technique will definitely build muscle, and any training is better than no training šŖš¼
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3 common lat pulldown mistakes piers morgan is making: 1. Heās doing partial reps. By skipping the stretch at the top, heās missing the most important part for muscle growth. 2. Heās not super well locked into the seat. Thatās why his butt is popping up and down a bit. This instability means less stimulus on the back per rep. 3. I donāt think heās pushing close enough to failure. Based on the fact that his reps didnāt start to grind (slow down) toward the end, he probably had at least 4 or 5 reps left. Heās still pushing himself though, and this is hard enough to build some muscle. Just not close enough to failure for maximum gains. 3 things heās doing well: controlling the negative, driving his elbows down (to engage the lats) and not excessively swinging back and forth. This technique will definitely build muscle, and any training is better than no training šŖš¼
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My opinion: The best interpretation is that you shouldnāt focus on what other people think about you, instead focus on your own work ethic. I pretty much agree with this. Peopleās opinions of you are outside your control. Your actions are inside your control. The not-so-great interpretation is that nobody cares about your excuses, so just work harder. I pretty much disagree with this. Most people do better when other people support them. And youāll feel better if you support others. Sometimes āexcusesā are valid. Hard work isnāt always the answer. Self-care and being open to help from others is often crucial for growth in all aspects, fitness included.
People who are motivated by the phrase ānobody cares, work harderā Is the idea that nobody cares about you, so you should work harder so that people start caring about you? Or is it more like, stop worrying about other people saying you work too hard. Just work harder anyway because people donāt really care regardless. I see this phrase so much in fitness but I never really understood the meaning behind it and why it seems to resonate with so many people.
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People who are motivated by the phrase ānobody cares, work harderā Is the idea that nobody cares about you, so you should work harder so that people start caring about you? Or is it more like, stop worrying about other people saying you work too hard. Just work harder anyway because people donāt really care regardless. I see this phrase so much in fitness but I never really understood the meaning behind it and why it seems to resonate with so many people.
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the electrical impulses stimulate the muscle to contract. That contraction generates tension within the muscle. That tension signals for growth. Itās the same reason why āposingā (flexing muscles against no weight) can cause muscle growth. EMS and weightless contractions arenāt going to optimize growth, but theyāre both still working primarily via tension.
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I can explain this. The calves have more slow-twitch (type 1) muscle fibers than almost any other muscle. Slow-twitch muscle fibers are activated during prolonged, low-intensity activities. āDad activitiesā like carrying kids, physical labour, etc highly activate type 1 muscle fibers, which causes them to grow. This is especially true if the dad is heavier because the calves have more load to support. Slow twitch muscle fibers still grow in response to heavier weight training though, and research shows that both high reps and low reps work similarly well for the calves. So the guy hitting calves 3x per week probably just has worse calf genetics and would probably have even smaller calves if he also āhadnāt seen the inside of a gym since the Cold War.ā
Genuinely curious what the scientific reason for this phenomenon
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The brachioradialis is huge and SO important for arm mass. Preacher hammer curls are the best way to grow it imo
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This thread has some of the worst possible chest exercises š Here are 5 better ones: 1. Flat dumbbell press 2. Incline dumbbell press 3. Flat dumbbell flye 4. Incline dumbbell flye 5. Push-up (no dumbbells needed)
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Not terrible but definitely more volume than most people need. Iād cut all the 4-sets down to 2-sets and push the sets harder.
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Amazon just knocked my book down by 30%! This is the lowest price youāll get it for šš»šš» Only 4 days left to pre-order and lock the best price in. Link in my bio!
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