Ranking Every Exercise From WORST To BEST! - Ft. Jeff Nippard

Summary

In this video, fitness expert Jeff Nippard critiques and ranks popular exercises, demonstrating how to optimize each for maximum effectiveness. Starting with deadlifts and moving through various exercises like pull-downs, rows, and bench presses, Jeff provides detailed tips and corrections to elevate form and efficiency. He emphasizes the importance of eccentric control, partial reps, and proper muscle engagement. The video concludes with a free, science-based workout program designed by Jeff, covering a comprehensive three-day split of pull, leg, and push exercises to achieve optimal muscle growth and strength.

Takeaways

• 💪 Jeff Nippard ranks popular exercises from worst to best and offers expert tips.
• 🏋️‍♂️ Deadlifts are highlighted for their effectiveness in training multiple lower body muscles.
• 📉 Eccentric control is crucial for maximizing the benefits of exercises like the lat pulldown.
• ⚡ Partial reps can be effective if controlled properly, extending the set for better muscle engagement.
• 🔝 With proper form and tweaks, exercises like the lat pulldown can be elevated from B tier to S tier.
• 🔧 Adjusting the grip and using straps can improve exercise performance and mind-muscle connection.
• 🏆 Progressive overload and proper form can help achieve S tier status for exercises.
• 🧠 Understanding muscle mechanics, like the role of the mid and lower traps, can enhance exercise effectiveness.
• 🏃‍♂️ The stretch and range of motion are key factors in determining the effectiveness of exercises.
• 📊 Science-based modifications, such as adjusting the bench angle, can significantly increase muscle activation and growth.

Q & A

Who is Jeff Nippard?

Jeff Nippard is YouTube's most popular science-based lifter.

What is the purpose of the video?

The purpose of the video is to rank the most popular exercises from worst to best and to provide insights on how to improve workout techniques.

What are the main muscles targeted by the deadlift?

The deadlift primarily targets the hamstrings, glutes, and quads.

What is the key to improving the lat pull down exercise according to Jeff?

The key to improving the lat pull down is controlling the eccentric (negative) phase and extending the set with partial reps after failing to bring the bar to the chest.

Why does Jeff recommend using straps for lat pull downs?

Jeff recommends using straps because they can help prevent grip fatigue and improve the mind-muscle connection with the lats.

What exercise does Jeff suggest after lat pull downs for midback focus?

Jeff suggests doing a chest-supported row with an extended set using horizontal shrugs for midback focus.

What is Jeff's recommendation for a comprehensive pull day workout?

Jeff's comprehensive pull day workout includes the lat pull down, chest-supported row, crossbody lat pull around, and deficit Pendlay row.

Why does Jeff recommend a reverse cable fly for rear delts?

Jeff recommends a reverse cable fly because it effectively targets the rear delts when done with proper range of motion and control.

What is Jeff's critique of the alternating dumbbell curl for biceps?

Jeff critiques the alternating dumbbell curl for not providing enough tension on the biceps during the most important position and suggests doing it on a preacher curl or using a cable for better results.

How does Jeff suggest modifying leg press to avoid redundant volume?

Jeff suggests focusing on exercises that hit muscles from different angles rather than repeating similar movements like the leg press immediately after squats.

What are the benefits of leaning back more during leg extensions?

Leaning back more during leg extensions increases the stretch on the rectus femoris, leading to better muscle growth.

How does Jeff propose setting up for optimal hamstring curls?

Jeff proposes setting the seat far forward and leaning slightly forward to maximize the stretch on the hamstrings during hamstring curls.

What is Jeff's view on the importance of contraction versus stretch in muscle growth?

Jeff believes that while contraction is important, the stretch phase is more crucial for muscle growth based on recent research.

How does Jeff recommend setting up for a cable fly?

Jeff recommends doing the cable fly seated, with the cables positioned to allow a significant stretch at the beginning of the movement.

Why does Jeff not prioritize the overhead press in a shoulder workout?

Jeff does not prioritize the overhead press because the front delts are already heavily worked during chest exercises. He prefers focusing on lateral raises for shoulder development.

What is Jeff's preferred triceps exercise setup?

Jeff prefers setting up the triceps pushdown by staggering the stance and ensuring a full stretch before the contraction for optimal effectiveness.