We Ruined Our Friendship With Jeff Nippard

Summary

In this intense workout video, Dr. Mike and Jeff Nippert engage in a challenging leg-focused routine using the RPI (Renaissance Periodization, Inc.) hypertrophy app. They perform exercises like lying leg curls with Maya reps, Atlantis hack squats, and Roger squats, emphasizing proper form and pushing through discomfort. The session is supervised by Dr. Crystal, ensuring safety. The workout is designed to be demanding yet beneficial, with a focus on muscle stimulation and technique over sheer weightlifting.

Takeaways

• 🏋️‍♂️ The workout session involves high-intensity leg exercises, focusing on muscle hypertrophy and endurance.
• 📝 The use of the RPR (Renaissance Periodization) Hypertrophy app is emphasized for tracking repetitions and workout progress.
• 👨‍⚕️ Dr. Mike and Dr. Crystal, both certified sports medicine physicians, ensure safety and provide guidance during the intense workout.
• 🔄 The workout includes exercises like lying leg curls, Atlantis hack squats, and Roger squats, each with specific rep and set requirements.
• 🎯 The concept of 'Maya reps' is introduced, where participants must match the number of repetitions from the first set in subsequent sets, even if it requires additional rest.
• 🚫 The importance of maintaining proper form over achieving a higher number of reps is discussed, with a focus on avoiding 'schwag' or poor form.
• 💪 The workout is designed to be brutal, with a gradual increase in difficulty, culminating in an extremely challenging final exercise.
• 🗣️ Grunting and vocalizing during the workout is normalized, as it helps with exertion and is a natural response to the intensity.
• 📈 The workout is structured to push the participants to their limits, with a focus on achieving a high volume of quality reps.
• 🔗 The RPI virtual fee app is mentioned as a tool for those interested in following similar workout programs, suggesting it will be available for purchase.

Q & A

Who are the two main individuals featured in the transcript?

The two main individuals featured in the transcript are Dr. Mike from Renaissance Securitization and Mr. Jeff Nippert of Jeff Nippard.

What type of workout is being discussed in the transcript?

The workout being discussed is a leg workout that involves high-intensity and high-repetition exercises, including Maya reps and the use of the RPI (Renaissance Periodization, Inc.) hypertrophy app.

What is a Maya rep and how is it used in the workout?

A Maya rep is a technique where the number of repetitions performed in the first set is matched in subsequent sets, even if it requires additional sets to complete the same number of reps.

Why is Dr. Crystal involved in the workout?

Dr. Crystal, a board-certified Sports Medicine physician, is involved to ensure the safety of Jeff Nippert during the intense workout, ready to provide medical assistance if needed.

What is the significance of the 'Atlantis hack squat' mentioned in the transcript?

The 'Atlantis hack squat' refers to a specific type of hack squat exercise performed on a smooth machine that allows for a challenging eccentric load and a less difficult concentric load, providing an intense muscle stimulus.

What is the purpose of the two-plate challenge mentioned by Dr. Mike?

The two-plate challenge is a future goal set by Dr. Mike to increase the difficulty of the hack squat exercise, suggesting that Jeff will learn what true difficulty feels like when attempting it.

How does the Roger squat differ from a traditional squat?

The Roger squat, performed on a Smith machine, allows for a greater range of motion and focuses on keeping the chest up and knees flared forward, targeting the quadriceps more intensely.

What advice does Dr. Mike give regarding breathing during the high-rep sets?

Dr. Mike advises to fight through the high-rep sets and to keep breathing, suggesting a double or triple breath at times, rather than attempting a full Valsalva maneuver which could lead to light-headedness.

What is the final exercise called and what makes it particularly challenging?

The final exercise is called the 'Roger squat' and it is particularly challenging due to the ultra-depth and the requirement to perform 20 reps with a one-second pause at the bottom, causing extreme muscle burn.

What is the overall tone and atmosphere of the workout session described in the transcript?

The overall tone and atmosphere of the workout session are intense, challenging, and somewhat humorous, with a focus on pushing physical limits and maintaining a light-hearted attitude despite the difficulty.

Outlines

00:00

💪 Introducing the Workout Session

The script begins with an introduction to a high-intensity workout session led by Dr. Mike from Renaissance Securitization, featuring Jeff Nippert. The environment is playful yet professional, with a certified sports medicine doctor, presumably Dr. Mike's wife Dr. Crystal, on standby to ensure safety. The workout is described as brutal, involving exercises like leg curls with a focus on 'Maya reps', which are high-rep sets aiming for muscle failure. The atmosphere is energetic, with music playing in the background, and there's a humorous exchange about Jeff's physique.

05:02

🏋️‍♂️ The Lying Leg Curl Exercise

The first exercise detailed is the lying leg curl, which is performed on a specialized machine. The workout involves doing 'Maya rep' sets, starting with a certain number of reps and then matching that number in subsequent sets, even if it requires additional sets to complete the reps. The importance of proper form is discussed, with a note on not using 'schwag' or poor form to complete the reps. The intensity is high, and there's a focus on pushing through discomfort to achieve the desired number of repetitions.

10:03

🌊 The Atlantis Hack Squat

The second exercise is the Atlantis hack squat, a unique machine that allows for smooth and intense squats. The workout involves three sets with a high rep count, emphasizing a slow and controlled descent and a powerful ascent. The dialogue includes motivational encouragement and a humorous mention of Jordan Peterson. The exercise is described as being very challenging, with a focus on maintaining proper breathing and form throughout the sets.

15:05

🏋️‍♀️ The Roger Squat on Smith Machine

The final exercise is the Roger squat, performed on a Smith machine. The focus is on maintaining an upright posture and allowing for a full range of motion. The workout includes one to two-second pauses at the bottom of each rep, which adds to the intensity. The dialogue captures the struggle and determination of the participants, with Jeff being encouraged to push through the pain and complete the required reps. The atmosphere is supportive, with the trainers providing guidance and motivation.

20:06

📝 Wrapping Up the Session

The script concludes with reflections on the workout. Jeff shares his thoughts on the exercises, finding the leg curls and hack squats enjoyable but the final exercise to be extremely challenging and uncomfortable. The dialogue suggests that the workout was designed to be difficult but rewarding, appealing to those who enjoy pushing their limits. There's a mention of an RPI virtual fee app, which seems to be related to the workout, and a tease for the release of the video.

Keywords

💡Maya Reps

Maya reps refer to a training technique where the number of repetitions performed in the first set of an exercise dictates the target for subsequent sets. If the number of reps in subsequent sets decreases, the trainee must perform additional reps to match the initial set, ensuring consistent volume. In the video, this concept is used to push the trainees to maintain or exceed their initial performance throughout the workout, as seen when Jeff Nippert and Dr. Mike discuss the number of reps in the leg curl exercise.

💡Rippetoe Protocol (RP)

The Rippetoe Protocol (RP) is a workout program designed by Dr. Mike Rippetoe, focusing on high-intensity, low-volume training with an emphasis on proper form and progressive overload. The video showcases an RP leg workout, highlighting the intensity and the focus on form, as the participants strive to meet or exceed their initial set's rep count in subsequent sets.

💡Eccentric Loading

Eccentric loading refers to the phase of a movement where the muscle lengthens under tension, such as the lowering phase of a squat. The video mentions the importance of eccentric loading for muscle stimulation, particularly in exercises like the hack squat, where the smoothness of the machine allows for a challenging yet controlled descent, as discussed when introducing the Atlantis hack squat.

💡Concentric Loading

Concentric loading is the phase of a movement where the muscle shortens as it generates force, like the lifting phase of a squat. The video emphasizes the balance between eccentric and concentric loading, aiming for a machine that provides a challenging eccentric phase without making the concentric phase too difficult, as mentioned in the context of the Atlantis hack squat machine.

💡Rest-Pause

Rest-pause is a training technique where an individual performs a set to failure, then rests briefly before continuing the set until another failure is reached. This method is used to accumulate more volume and stimulate muscle growth. In the video, rest-pause is applied during the hack squat exercise, where participants are encouraged to continue after an initial failure to achieve more reps.

💡Smith Machine

A Smith machine is a type of gym equipment that uses a fixed bar path, allowing for a variety of exercises with controlled movement. In the video, the Roger squat is performed on a Smith machine, which allows for a deep squat with a focus on proper form and muscle engagement, as described when transitioning to the final exercise of the workout.

💡Hypertrophy

Hypertrophy refers to the increase in muscle size and is a primary goal for many bodybuilders and fitness enthusiasts. The video's workout is designed to promote hypertrophy through high-intensity exercises and techniques like Maya reps and rest-pause, as indicated by the discussion of the workout's focus on muscle growth.

💡Valsalva Maneuver

The Valsalva maneuver is a breath-holding technique used by some athletes to increase intra-abdominal pressure and stabilize the spine during heavy lifts. In the video, Dr. Mike mentions the use of the Valsalva maneuver during the high-rep sets, although he later advises against holding the breath to the point of light-headedness, suggesting a more controlled breathing pattern.

💡Form

Proper form in exercise is crucial for both safety and effectiveness, ensuring that the target muscles are engaged and that the risk of injury is minimized. Throughout the video, there is a consistent emphasis on maintaining good form, with Dr. Mike providing guidance and corrections to ensure that the exercises are performed correctly.

💡Volume

Training volume refers to the total amount of work performed during a workout, typically measured in sets and repetitions. The video's focus on matching or exceeding the initial set's rep count, as well as the use of rest-pause and high-rep sets, is aimed at increasing training volume to stimulate muscle growth and fatigue the muscles thoroughly.

💡Failure

In the context of strength training, failure refers to the point at which an individual can no longer complete another repetition with proper form. The video frequently mentions approaching or reaching failure as a means to maximize muscle stimulation and growth, as seen in the discussions around achieving the target rep counts and the use of rest-pause techniques.

Highlights

Introduction of Dr. Mike and Jeff Nippert for a high-intensity leg workout.

Emphasis on the importance of proper care with a board-certified sports medicine doctor present.

Description of the first exercise, lying leg curl, with a Maya rep scheme.

Discussion on the importance of technique over getting the weight up.

Jeff's struggle and determination to match his first set's rep count.

Transition to the next exercise, the Atlantis hack squat, with its unique machine features.

Explanation of the Maya rep scheme for the hack squat exercise.

Jeff's experience with the intensity of the hack squat and the focus on breathing.

The Roger squat exercise introduced, emphasizing the importance of form and range of motion.

Jeff's challenge with the Roger squat and the push for 20 reps.

Discussion on the discomfort and effectiveness of the workout.

Jeff's candid feedback on the workout's difficulty and the value of the experience.

Encouragement for viewers to try the RPI workout for themselves.

Closing thoughts and a tease for the release of the RPI virtual fee app.

Transcripts

let's go Jeff whenever you're ready

buddy whenever you're ready Jeff let's

go give me a second Mike the closest

thing that happens is failure let's go

let's go

[Music]

yo what up clearly I'm Dr Mike from

Renaissance securitization and this is

Mr Jeff nippert of Jeff nippard and he

was gracious enough to descend from on

high in the Heavens to bless us with his

Elven presence for a psychotic RP leg

workout chocolate full of Maya reps and

insanity and all this other stuff now

Jeff nippert is such an important person

and we need to take such good care of

him that we have to have a

board-certified sports medicine doctor

doing the workout with us luckily my

lovely wife Dr Crystal who you can

follow on Instagram as Dr crystal is a

board certified Sports Medicine

physician Jeff if anything bad happens

either I'm to blame or she's to help

that's how it's going to work feeling

good I can't wait I feel great

I love the intros and that's the last

time we'll be saying I feel great let's

kick it

[Music]

I think the shit's folded oh oh my God

let me just Pat it that is that is your

real body what does it look like

fuck whoa

okay

[Laughter]

I feel like come on you can do it no

uh

all right that'll do I think that's

actually a pretty good weight for me I

mean I did three or four perfect but I

think in the eight to ten range I'll be

pretty crisp we won 15-ish well 15 is

yeah oh with a slow tempo like that oh

yeah oh

Jeff today we're talking less than color

adapter there will be Comfort somewhere

today but it won't be in this gym

first exercise is going to be the lying

leg curl we are going to do Maya rep

match something like oh 10 to 20 rep

sets whatever you get on the first set

straight that's the number you remember

that write that down on our RP

hypertrophy app afterwards trade in

everyone does their set everyone

remembers their number second set you

have to get exactly the same number of

reps again but you may be too tired to

do so so if you get let's say 18 reps in

the first set but only 15 on the second

that means you get off the machine relax

for five to ten seconds Shake It Out get

in and do another three reps so every

single set matches the first sets

repetitions brutality is here

awesome

I'm trolling the way down athletic on

the way up

[Music]

good a couple more

[Music]

go yes slow

that's it

okay I have a question for you how many

was that I didn't count I just went to

zero one ear I had to guess I'd say it

was Zay eight seven or eight

maybe yeah so obviously uh overestimated

my uh

my loads capacity

there's another softball I would have

failed

in terms of I couldn't get it all the

way to my butt right

um but I did a little bit of a like a

little bit of a shrug kind of thing or I

popped my hips a little bit to get the

weight up

should I have not done that and just

kind of cut it or like yes yeah good

question so in the future correct yeah

we count it today but you also know that

no more reps in the tank after that no

so I would say that you probably could

have gotten it anyway if you hadn't done

the schwag if you just fucking tried a

little bit before okay but which is why

I'm not gonna be like that was just

fucking 12 and not 13 man yeah yeah but

yes in the future generally get it done

with this clean of a technique as you

can within reason I think I was just

thinking like get the weight up get

rather than like yes prioritizing the

technique first I prioritize getting the

rep first you're saying prioritize the

technique first and then the Reps will

happen or they won't or they won't yeah

okay all right

[Music]

oh

[Music]

gosh

let's go Mike come on

how many 15.

full stack in it too full stack you know

they say you beat the machine and you

get the full stack however many sets it

takes to get 15. well cool yes okay

[Music]

go 11 slow

all the way down

[Music]

finish finish

yes

as if another

all the way down stay with it

[Music]

get out for a sec

five seconds relax three left that was

12.

[Music]

slow

[Music]

on rack

rest a bit one more left take this thing

take some time with this one Jeff while

one good rep

go yes yes finish slow

fuck yeah

that's it

oh that hurt me watching let's go yeah

do I can do give me a Canadian let's go

come on that's Jordan Peterson what are

you doing if you're not leg curling

I even trying you ready Crystal yeah

yeah

accelerate on the ascent

yes

go come on

eleven one more one more one more

[Music]

twelve slow

unwrap

[Music]

rest

hit it

wrestle let's go

yes slow

slow control and you're done

oh

[Music]

my God

that was great I'm glad I'm not the only

one who uh like likes to grunt when

things get hurt because you do that too

now I feel better

yeah otherwise I totally stand back and

if nobody yeah I know it helps me too it

gets harder from here right yeah yeah

yeah

thank you

next exercise is the hack squat but not

just any hack squat the Atlantis hack

squat they plucked it right out of the

wreckage of Atlantis in the ocean it is

a superlative machine it is the

smoothest thing you will ever use in the

gym it's unbelievable that's a great

thing from a muscle stimulus perspective

because the eccentric loading can be

really really hard and on the way up

it's so smooth the concentric loading

isn't much harder which allows us to

really really really get an unbelievable

stimulus because you want a smooth

machine that doesn't reduce The

Eccentric it doesn't increase the

Concentra too much one it's much

eccentric as possible for the conceptual

getting Atlantis is where it's at Super

for range of motion as always probably

three sets here again and a 20 maybe 15

to 20 repetitions we're gonna do Maya

reps here so everyone that is doing this

machine today is going to get a two Maya

rep pause with every single set it's not

fire at match it's just you get in and

even the first set you do as many as you

can rest at the top five seconds or so

do as many as you can resting again just

as many can rack so it's really three

sets but it's nine approaches to failure

brutality is Among Us let's get it going

foreign

[Music]

[Music]

there's more reps coming

[Music]

up

go Jeff breathe

one more rep and you're done

[Music]

big moves

yes

done yeah

next time we'll go two plates

two plates yes and then you will learn

what hell really looks like

in a good way

let's go come on

[Music]

let's go

[Music]

good speed

[Music]

nice

[Music]

good job man that's a lot of rap

[Music]

well done oh thanks Joe incredible you

sure I want to I'm gonna get a lot of

reps with two that's the idea Joe I got

16 reps how do you time your breathing

because I find with the slow negative in

the pause I I do get a little bit

light-headed yeah you just fight through

those High Reps you just keep breathing

just before you get to the bottom okay

and then come on so you're doing a kind

of a double breath sometimes on rep

triple four okay okay okay okay

because I was trying to do the power

lifter uh valsalza the whole way and I

was starting to lose you're going to

pass out and trying that shit so I'm

listening for rest pause and rap yes and

that's it and I'm gonna control the

negative yes and I'm gonna pause for

about a second yes okay quality better

to make a rep harder than easier

Russ

three

begin

[Music]

one

[Music]

two down

flow

pause

up

rest breathe

[Music]

two more and you're done with the set

[Music]

begin slow Jeff

milk it out stimulus pause big pause up

[Music]

yes

[Applause]

pause up up up up up

[Music]

foreign

all right baby you ready yeah

two and two

[Music]

yes beautiful rest breathe last two

coming up

[Music]

go

control

pop one down go slow

[Music]

yep beautiful

[Music]

good job guys are you sealing Jeff what

do you mean by feeling I want to give

everything on this one good all right

then we have to get 18 reps okay

one all day Jeff

two one more Jeff go go

slow

big pause

up

I know

one at a time one go

yes I got more one go

[Music]

up

I got more one more

[Music]

hit it

slow

yes control good pause here

up

try Jeff come on

[Laughter]

[Music]

I promise I'm not trying to be dramatic

I just can't walk right now

[Music]

I can't uh think quite so good these

days my think back my leg ow

oh God

last exercise for the day gives me Roger

squat I don't know what's written on

here but it's called a Roger squat it's

like a Smith machine Can Have Anything

written on it still a Smith machine who

are the fuck Roger was the boy blew it

out of the water it's an amazing piece

of equipment it lets you freeze squat

you really don't have to focus on where

the positioning is you get to grab

anywhere you want on a machine that's

really comfortable and just go to town

my big recommendation here is to stay as

upright as possible let your knees flare

forward as possible as long as your

heels are still on the ground the range

of motion for your quads is amazing we

are going to take one to two second

bottom pauses it's going to be awful

pain

[Music]

chest up

yes

10 rest breathe

breathe

hit it

big chest knees forward arch your back

[Music]

push through your legs it's going to be

harder but better for you

chest

yes

up 13.

up up Jeff

one more one more into the pain Jeff

into it

[Music]

Big Move

[Music]

back

[Applause]

let's do it 13. my last set of the day

here

[Music]

thanks

[Music]

ah

[Music]

foreign

95 also don't go easy on me trust me

it's not easy this is going to be really

really hard all right but I want you to

do 20 reps okay and I want you to stay

there until you get 20. all right this

is going to be off the plate so it's

going to be ultra depth I want you to a

weightlifting style open everything up

all right notice how this pushes my

quads out yep quads out chest up all

right push up instead of back

if your quads are hurting you're doing

it right yeah

oh I'm doing it right

full one second pause at the bottom I

want those quads to peel apart

[Applause]

up one three more

[Music]

up two

breathe

chest up

up

track

don't go anywhere chill out here for a

sec Jeff

you got 12. we need 20. Jeff you are

capable of this and the worst thing that

happens if you're not is we just peel

you out nobody's getting hurt it's a

light load you might throw up a little

bit let's go Jeff whenever you're ready

buddy whenever you're ready

Jeff let's go

just give me a second mate

however long you need you

let's go you got four no problem no

problem no problem

get into position

Crystal and I are right here with you

breathe the whole time

deep

one yes beautiful breathe Jeff you can

breathe through the whole part of the

movement

good no nodding no only nodding yes it's

gonna happen

[Music]

up up Jeff stand up go one more one more

and then you break

yes big chest strong

good breathe breathe stay here that's 16

we need 20. we need 20 Jeff you want it

hard you said don't take it easy on me

Mike I listened

stand up one no fucking problem big

pause down there gather your strength at

the bottom knees forward chest up strong

yes another one

big chest big chest up stronger one last

one one last one to finish up one more

chest up we're here with you three stand

up

amazing amazing Jeff amazing yes all

right roll out of the way Crystal's

gotta go

and we roll

go ahead question

she's good yeah

[Music]

that's the workout man you did fucking

amazing man thank you man you didn't go

easy on me no Jeff what'd you think

about the RPI purchase free workout

um

honest thoughts no please be dishonest

the leg curls were really fun

the hack squats were

fun

the last exercise was gruesome gruesome

yeah

um I think at that point I just hard to

describe it it's like um it's like

extreme burn in the muscle yeah but it's

just really uncomfortable and yeah

unenjoyable yes

um but apart from that it was great

awesome yeah

you know for you masochists out there

even that part's the great part folks if

you're listening to this whenever Scott

the video guy decides to release it who

knows the RPI virtual fee app will

either be in the beta you sign up for it

and get it for a cheap period or the

beta period where it's already outpaid

beta so you can go buy it the link will

be in the description and uh listen

it'll hurt you but in a good way see you

guys next time

[Music]

thank you