My Fav Training Split? Short vs Tall Lifters? Hardgainer Tips? Squat vs Leg Press? Female Training?
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Date: 2019-11-06
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Comments and reviews: 9
TypicallyUnique
Rep range doesn't matter much in hypertrophy, assuming 65%+ of the 1rm is used as well as volume, in terms of tonnage, is equated. Interesting things is, everyone's strength in different % of 1rm is different. For example, most people using 80% of their 1rm will be able to lift that weight for 8 reps to failure. Some people are stronger in different % of the 1rm. I can lift my 80% of 1rm (my max is 276, and 80% of my 1rm is 220. I can lift 220 do about 11 reps where most people with an equivocal 1rm would be able to lift that for 8 reps. The goal is to find what % of the 1rm you're proficient at and that's how you capitalize on your specific strength. So for me, after finding this out I lift to build my max 10-12 rep max because I'm actually lifting my 80% for more reps than the average Joe. For anyone wondering about my max (275) I ran powerlifting programs mostly for 1. 5 years.
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Rep range doesn't matter much in hypertrophy, assuming 65%+ of the 1rm is used as well as volume, in terms of tonnage, is equated. Interesting things is, everyone's strength in different % of 1rm is different. For example, most people using 80% of their 1rm will be able to lift that weight for 8 reps to failure. Some people are stronger in different % of the 1rm. I can lift my 80% of 1rm (my max is 276, and 80% of my 1rm is 220. I can lift 220 do about 11 reps where most people with an equivocal 1rm would be able to lift that for 8 reps. The goal is to find what % of the 1rm you're proficient at and that's how you capitalize on your specific strength. So for me, after finding this out I lift to build my max 10-12 rep max because I'm actually lifting my 80% for more reps than the average Joe. For anyone wondering about my max (275) I ran powerlifting programs mostly for 1. 5 years.
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Jeff Nippard
Hey guys Please let me know if you'd like to see more of these. Timestamps below Enjoy 1: 30 - Is the leg press as good or better for the quads than squats? 3: 05 - Effects of marijuana on muscle gains? 3: 34 - Should women periodize training? Will results vary from Type 1 vs Type 2 muscle fibers? 6: 45 - Is it possible to grow your wrist? 7: 72 - 3x a week training? 1 heavy, 1 moderate, 1 light session? 8: 53 - Should shorter guys eat less calories than taller guys to build size? 10: 42 - Any other tips for body recomposition beyond the beginner stage? 12: 22 - Favourite training split? 13: 35 - Advice for hardgainers? 15: 34 - Raptors vs GSW?
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Hey guys Please let me know if you'd like to see more of these. Timestamps below Enjoy 1: 30 - Is the leg press as good or better for the quads than squats? 3: 05 - Effects of marijuana on muscle gains? 3: 34 - Should women periodize training? Will results vary from Type 1 vs Type 2 muscle fibers? 6: 45 - Is it possible to grow your wrist? 7: 72 - 3x a week training? 1 heavy, 1 moderate, 1 light session? 8: 53 - Should shorter guys eat less calories than taller guys to build size? 10: 42 - Any other tips for body recomposition beyond the beginner stage? 12: 22 - Favourite training split? 13: 35 - Advice for hardgainers? 15: 34 - Raptors vs GSW?
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1andonlyMiro
I don't like the upper lower split. Also I've been using chest + back, arms + shoulders and legs split and not been liking that too much either, my arms do respond to it well, my legs too, but it feels like I can't keep the pump or find the energy for my chest and back by doing this. I'll probably return to my usual legs, chest + shoulders + triceps and back + biceps + forearms in a few weeks, I'vw noticed that my arms don't get as much benefit from that, but my shoulders, my back and my chest have improved really well with that split.
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I don't like the upper lower split. Also I've been using chest + back, arms + shoulders and legs split and not been liking that too much either, my arms do respond to it well, my legs too, but it feels like I can't keep the pump or find the energy for my chest and back by doing this. I'll probably return to my usual legs, chest + shoulders + triceps and back + biceps + forearms in a few weeks, I'vw noticed that my arms don't get as much benefit from that, but my shoulders, my back and my chest have improved really well with that split.
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Kolby EAP
Jeff Id really love to hear your science based thoughts on trans people in body building. Im a trans man (on testosterone in order to transition) - Im on week one of your upper/lower programme after a couple of years of pretty consistent training but without much progress in the last year. Will being female-to-Male transgender affect my training in any way, even if my testosterone levels are within normal range. Etc. Will it affect it anyway with my skeleton being built differently to other men? Etc. Thanks
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Jeff Id really love to hear your science based thoughts on trans people in body building. Im a trans man (on testosterone in order to transition) - Im on week one of your upper/lower programme after a couple of years of pretty consistent training but without much progress in the last year. Will being female-to-Male transgender affect my training in any way, even if my testosterone levels are within normal range. Etc. Will it affect it anyway with my skeleton being built differently to other men? Etc. Thanks
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Belicose777
Jeff why do untrained boys and girls of the same size, weight and muscle mass differ so significantly in explosive ability. There are skinny dudes with natural 40 inch verts while women lack that. Or am I simply not considering that men are leaner and thus a man and woman weighing the same doesn't take into account the amount of weight that is actually functional muscle mass. Or even further that these men have a significantly above average distribution of fast twitch to slow twitch fiber distribution?
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Jeff why do untrained boys and girls of the same size, weight and muscle mass differ so significantly in explosive ability. There are skinny dudes with natural 40 inch verts while women lack that. Or am I simply not considering that men are leaner and thus a man and woman weighing the same doesn't take into account the amount of weight that is actually functional muscle mass. Or even further that these men have a significantly above average distribution of fast twitch to slow twitch fiber distribution?
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WscieklyRys
Jeff, you said we cannot do anything to grow wrist. I would disagree. A while ago, when I was playing bowling and hitting bowling ally pretty hard (3-4 times a week, I had much bigger right wrist then left. And the difference was really significant (I would say 2-3cm. Now I stopped playing and focus more on balancing exercises (equal amount on right and left wrist) so they are almost the same size. But still there was a big difference back then, so there is something that can contribute to wrist size.
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Jeff, you said we cannot do anything to grow wrist. I would disagree. A while ago, when I was playing bowling and hitting bowling ally pretty hard (3-4 times a week, I had much bigger right wrist then left. And the difference was really significant (I would say 2-3cm. Now I stopped playing and focus more on balancing exercises (equal amount on right and left wrist) so they are almost the same size. But still there was a big difference back then, so there is something that can contribute to wrist size.
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Jason Terrado
Hey Jeff, How much is too much in terms of hitting upper body per week? I am currently having knee issues, and I've been instructed by my doctor to skip leg day until the knee issues go away. I am currently going to physical therapy once a week so my legs are getting a slight workout. I have been switching between push and pull, and only go to the gym 3-4 times a week instead of 5-6 times. Would hitting the push and pull muscles 3 times a week be considered too much?
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Hey Jeff, How much is too much in terms of hitting upper body per week? I am currently having knee issues, and I've been instructed by my doctor to skip leg day until the knee issues go away. I am currently going to physical therapy once a week so my legs are getting a slight workout. I have been switching between push and pull, and only go to the gym 3-4 times a week instead of 5-6 times. Would hitting the push and pull muscles 3 times a week be considered too much?
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Mark Thun Andreasen
Hey Jeff, just curiousAny special reason you are eating the pull string of your training hoodie? (at 4: 10 in the video) My guess was preventing biting/grinding of teeth. or maybe that brand of clothing is just particularly tasty; )I really love your videos. you are absolutely ace at producing interesting and informative content, you have been helping me getting in better shape. Thank you for your excellent work: D
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Hey Jeff, just curiousAny special reason you are eating the pull string of your training hoodie? (at 4: 10 in the video) My guess was preventing biting/grinding of teeth. or maybe that brand of clothing is just particularly tasty; )I really love your videos. you are absolutely ace at producing interesting and informative content, you have been helping me getting in better shape. Thank you for your excellent work: D
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David Marker
Hi Jeff my name is David Marker, I just found you on YouTube and your stuff is amazing. just 1 quick question: I'm looking at buying your push, pull, legs program and was wondering if it could be done successfully in a home gym with a olympic weights, a squat rack with a high and low cable and a set of dumbbells from 5 to 85lbs? Thank you for your time and I look forward to more of your informative videos?
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Hi Jeff my name is David Marker, I just found you on YouTube and your stuff is amazing. just 1 quick question: I'm looking at buying your push, pull, legs program and was wondering if it could be done successfully in a home gym with a olympic weights, a squat rack with a high and low cable and a set of dumbbells from 5 to 85lbs? Thank you for your time and I look forward to more of your informative videos?
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