We Ruined Our Friendship With Jeff Nippard
Summary
TLDRIn 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
- ποΈββοΈ The workout session involves high-intensity leg exercises, focusing on muscle hypertrophy and endurance.
- π The use of the RPR (Renaissance Periodization) Hypertrophy app is emphasized for tracking repetitions and workout progress.
- π¨ββοΈ Dr. Mike and Dr. Crystal, both certified sports medicine physicians, ensure safety and provide guidance during the intense workout.
- π The workout includes exercises like lying leg curls, Atlantis hack squats, and Roger squats, each with specific rep and set requirements.
- π― 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.
- π« The importance of maintaining proper form over achieving a higher number of reps is discussed, with a focus on avoiding 'schwag' or poor form.
- πͺ The workout is designed to be brutal, with a gradual increase in difficulty, culminating in an extremely challenging final exercise.
- π£οΈ Grunting and vocalizing during the workout is normalized, as it helps with exertion and is a natural response to the intensity.
- π The workout is structured to push the participants to their limits, with a focus on achieving a high volume of quality reps.
- π 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
πͺ 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.
ποΈββοΈ 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.
π 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.
ποΈββοΈ 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.
π 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.
Mindmap
Keywords
π‘Maya Reps
π‘Rippetoe Protocol (RP)
π‘Eccentric Loading
π‘Concentric Loading
π‘Rest-Pause
π‘Smith Machine
π‘Hypertrophy
π‘Valsalva Maneuver
π‘Form
π‘Volume
π‘Failure
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
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