The Best Exercises For Every Muscle ft. Jeff Nippard

Will Tennyson
21 Mar 202418:47

Summary

TLDRIn this fitness-focused video script, Jeff Nippard collaborates with a host to explore the best exercises for targeting various muscle groups. They discuss criteria for effective exercises, emphasizing high tension, proper feel, and potential for overload. The script covers exercises for the legs, including squat variations and hamstring curls, and addresses misconceptions about incline presses for chest development. It also highlights the importance of range of motion and technique in exercises like cable rows and pull-downs, aiming to maximize muscle activation and growth.

Takeaways

  • πŸ’ͺ The criteria for the best exercises include high tension and stretch, a good feel without pain, and the potential for overload.
  • πŸ‹οΈβ€β™‚οΈ For the quads, the Smith machine squats are preferred for pushing towards failure with less risk.
  • πŸ§˜β€β™‚οΈ Hamstrings require a full stretch to be effectively worked out, which traditional squats may not provide.
  • πŸ”’ The potential for overload is crucial for progression, allowing for increasing weight or reps over time.
  • πŸ‹οΈβ€β™€οΈ Long length partials are a technique for targeting quads specifically by only going halfway up in the squat.
  • 🦡 The seated hamstring curl is preferred over the lying hamstring curl due to pre-stretch and potential for more load.
  • πŸ“Š A study showed that seated hamstring curls resulted in more significant muscle growth compared to lying leg curls.
  • πŸ€Έβ€β™‚οΈ The incline press is beneficial for the entire pectoral muscle, not just the upper chest.
  • 🀲 The cable fly with an elevated cable provides a better stretch for the deltoids.
  • πŸ’ͺ The pull-down is a preferred vertical pull for back training due to consistency in progression.
  • 🀲 The rear delt is best stretched and worked by adjusting the position in reverse fly machines for a deeper stretch.

Q & A

  • What are the three criteria Jeff Nippard uses to determine the best exercises for a muscle group?

    -The three criteria Jeff Nippard uses are high tension and high stretch, the exercise should feel good without causing pain, and it should have a potential for overload, meaning the ability to add reps or weight over time.

  • Why does Jeff prefer Smith machine squats for hypertrophy?

    -Jeff prefers Smith machine squats for hypertrophy because it allows pushing closer to failure without the same sense of risk, providing a more controlled environment.

  • What is the issue with squats in terms of hamstring activation?

    -The issue with squats is that the hamstrings do not get a full stretch. They are stretching when going down but shortening when standing up, which does not provide optimal activation.

  • What is the significance of long length partials in leg exercises?

    -Long length partials involve doing partial reps in the lengthened aspect of the lift, targeting the quads when they are most stretched, which can be more challenging than full-range movements.

  • Why does Jeff prefer seated hamstring curls over lying hamstring curls?

    -Jeff prefers seated hamstring curls because the hamstring is already pre-stretched at the beginning of the range of motion, which can lead to more muscle growth over time compared to lying hamstring curls.

  • What does Jeff suggest about the effectiveness of incline press for the entire pectoral muscle?

    -Jeff suggests that the incline press is effective for growing the entire pectoral muscle, not just the upper pecs, as commonly believed, and it does not neglect the mid and lower pecs.

  • What is the recommended angle for incline bench press according to the script?

    -The recommended angle for incline bench press is 45Β°, which provides a good combination for upper chest, pack, and deltoid development.

  • Why does Jeff recommend doing partial reps on the incline press?

    -Jeff recommends partial reps on the incline press because it allows for a deeper stretch and better muscle activation, especially when pushing to failure.

  • What is the importance of a vertical pull and a horizontal pull for back exercises?

    -A vertical pull and a horizontal pull are important for back exercises because they target different aspects of the back muscles, ensuring comprehensive development.

  • What is Jeff's preference for grip width during pull-downs and why?

    -Jeff prefers a closer grip for pull-downs to emphasize the lats more by driving the elbows down, which provides a better stretch and contraction.

  • What is the recommended range of motion for bicep curls to maximize tension in the bicep muscle?

    -The recommended range of motion for bicep curls is to have a 90Β° angle between the forearm and the cable during the stretch position to maximize tension in the bicep muscle.

  • How does Jeff approach tricep exercises to effectively target the long head of the tricep?

    -Jeff approaches tricep exercises by using overhead positions for a stretch and kickbacks or a similar motion to achieve peak contraction, as the long head is the only part crossing both the elbow and shoulder joints.

Outlines

00:00

πŸ‹οΈβ€β™‚οΈ Best Exercises for Muscle Groups

The video begins with a discussion on the best exercises for various muscle groups, focusing on criteria such as high tension, good feel, and potential for overload. The first muscle group addressed is the legs, with a particular emphasis on the quads, glutes, and calves. The conversation highlights the importance of exercises like Smith machine squats for hypertrophy and the role of hamstrings in these movements. The hosts also compare their personal squat records and discuss the benefits of partial reps in the lengthened aspect of the lift, such as long length partials, which target the quads more effectively.

05:00

πŸ’ͺ Upper Body Exercises: Chest and Back

This paragraph delves into exercises for the upper body, starting with the incline press for chest development. The discussion refutes the misconception that incline presses only target the upper pecs, citing a study that shows equal growth across all pec regions. The hosts also address the importance of bar path and the benefits of free weight incline presses over Smith machine variations. Partial reps are again mentioned, highlighting their effectiveness in training. The conversation then shifts to back exercises, emphasizing the need for both vertical and horizontal pulls. Chest-supported rows and pull-downs are discussed, with a focus on proper form and the benefits of going to failure in high-rep sets.

10:02

πŸ€Έβ€β™‚οΈ Deltoid and Bicep Training

The third paragraph focuses on deltoid and bicep exercises. It starts with a discussion on the importance of rear delt exercises and a unique technique for stretching the rear deltoids using a machine. The hosts then move on to bicep training, discussing the optimal angle for peak bicep tension during cable curls. They emphasize the importance of a 90-degree angle between the forearm and the cable for maximum tension. The paragraph also touches on the role of elbow position in targeting different parts of the bicep and the benefits of varying the angle for different bicep head stimulation.

15:03

🀲 Tricep and Abs Workouts

The final paragraph covers tricep exercises, specifically the overhead tricep extension, which is highlighted for its effectiveness in targeting the long head of the tricep. The hosts discuss the biomechanics of this movement and its impact on the appearance of the arms from the back. They also compare the overhead tricep extension to the kickback exercise, explaining how the position of the arm affects the contraction of the tricep. The paragraph concludes with a brief mention of abs training, indicating that no specific abs exercises are included in the workout routine discussed in the video.

Mindmap

Keywords

πŸ’‘Exercises

Exercises refer to physical activities performed to improve health and physical fitness. In the context of the video, exercises are being discussed in terms of their effectiveness for targeting specific muscle groups, with a focus on those that create high tension and allow for potential overload to promote muscle growth.

πŸ’‘Muscle Activation

Muscle activation is the process by which muscles contract and generate force during an exercise. The video emphasizes the importance of exercises that ensure high tension and stretch for optimal muscle activation, which is crucial for muscle growth and development.

πŸ’‘Quads

Quads, short for quadriceps, are the four large muscles at the front of the thigh. The script mentions that the quads are the biggest muscle in the body, highlighting the importance of exercises like squats for overall muscle development.

πŸ’‘Glutes

Glutes refer to the gluteal muscles, which include the gluteus maximus, medius, and minimus. They play a key role in hip movement and are often targeted in exercises for a strong and aesthetically pleasing physique, as alluded to in the video.

πŸ’‘Calves

Calves are the muscles at the back of the lower leg, consisting of the gastrocnemius and soleus. The script notes that the calves are a large muscle group, emphasizing the importance of exercises like Smith machine squats for their development.

πŸ’‘Hamstrings

Hamstrings are the muscles at the back of the thigh, responsible for leg movement. The video discusses the importance of exercises that provide a full stretch and contraction of the hamstrings, such as seated hamstring curls, for effective muscle engagement.

πŸ’‘Partial Reps

Partial reps involve performing only a part of the full range of motion in an exercise. The script uses the example of long length partials to illustrate how targeting specific parts of the range of motion can increase the intensity and effectiveness of an exercise.

πŸ’‘Leg Curl

A leg curl is an exercise that targets the hamstrings by using a machine or a free weight. The video script mentions seated hamstring curls as a preferred method for effectively stretching and contracting the hamstring muscles.

πŸ’‘Incline Press

The incline press is a variation of the bench press where the bench is angled to target different areas of the chest muscles. The video dispels the myth that the incline press only targets the upper chest, stating that it can effectively grow the entire pectoral muscle.

πŸ’‘Cable Fly

Cable fly is an exercise that targets the chest muscles, using a cable machine to perform the movement. The script discusses the importance of controlling the range of motion and the speed of the eccentric phase to maximize muscle engagement.

πŸ’‘Pull Down

Pull down is an exercise that targets the back muscles, particularly the latissimus dorsi. The video emphasizes the effectiveness of pull downs for back development and discusses techniques for optimizing the stretch and contraction of the muscles.

πŸ’‘Kickback

Kickbacks are an exercise that targets the triceps, especially the long head, by extending the arm behind the torso. The script explains how changing the arm position can affect the stretch and contraction of the triceps during the exercise.

Highlights

Jeff Nippard discusses the best exercises for every muscle group based on three criteria: high tension and stretch, good feel, and potential for overload.

The biggest muscle in the body is the quads, followed by the calves and glutes.

Smith machine squats are preferred for hypertrophy due to the ability to push closer to failure with less risk.

Long length partials target the quads by performing partial reps in the stretched position of the lift.

Seated hamstring curls are preferred over lying hamstring curls due to the pre-stretched position of the hamstring at the beginning of the range of motion.

A study showed that seated hamstring curls resulted in more muscle growth compared to lying leg curls over 12 weeks.

Incline press is effective for growing the entire pectoral muscle, not just the upper pecs.

Freeway incline offers better strength carryover than the Smith machine for incline presses.

Partial reps on incline press can be beneficial for strength and muscle growth.

Chest-supported row is an effective exercise for targeting the back muscles with reduced instability.

Rounded back during rowing helps to engage the back muscles more effectively.

Pull-downs are preferred over pull-ups for consistent progression and better feel of the back muscles.

Cable fly with a higher cable position can increase resistance on the side deltoids.

Lateral raises benefit from tracking weights diligently over time to ensure progression.

Macro Factor app, co-developed by Jeff, offers personalized nutrition coaching with automatic adjustments based on scientific recommendations.

Reverse fly with a pre-stretch on the rear deltoids can provide a deeper stretch and better muscle engagement.

Biceps experience peak tension when there's a 90-degree angle between the forearm and the cable during cable curls.

Overhead tricep exercises are effective for targeting the long head of the triceps, which contributes to a fuller back and front bicep pose.

Kickbacks provide peak contraction for the long head of the triceps when the arm is behind the torso.

Transcripts

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today I'm going to be going over the

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best exercises for every muscle group

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and I'm not going to be doing it alone

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joining me as the science explain man

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himself Jeff

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nippard let's do it the first muscle

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group we're starting with legs we have

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to for everybody half the people are

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gone now yeah how does an exercise make

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it into the top exercise is it all based

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off activation or is there other

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criteria not quite so I have three

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criteria the first is high tension and

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high high stretch high stretch so the

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muscle needs to have something to work

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against in the stretch position the

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second thing is it needs to feel good so

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that means it doesn't give you pain uh

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it has like a smooth nice feel to it

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like you feel it in the muscle more than

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you do in the joints and then the third

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thing is want to

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guess

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so potential for overload that's it

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that's actually it my man here potential

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for overload so you want to be able to

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add reps or add weight over time the

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biggest muscle in the body is the quads

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mhm

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and then the second is close between

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glutes and calves actually the calves

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yeah the calves are huge okay there's

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two big muscles in the calves right

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lately I've been doing a lot of Smith

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machine squats and I like that because

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from a hypertrophy standpoint you can

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push it a little closer to failure

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without feeling that same sense of

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[Applause]

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[Music]

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risk

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[Applause]

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we're going to have quads and glutes

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taken care of with this one okay but

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hamstrings will not be taken care of at

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all so when you go down into the hole

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the hamstrings are stretching here but

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they're shortening here so you're not

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actually getting like a full stretch on

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the hamstrings and when you go

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up now they're shortening here MH but

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they're lengthening down here

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oh yeah what's your what's what is your

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max squat now 507 nice yeah you beat me

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really not all time is 501 really no way

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congratulations damn I'm that's that's

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legit I'm not ready for this right now

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you're what I'm not ready for aing 315

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squat yes you

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are with no belt no KN yeah also I don't

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know if I I don't know if I'm rocking

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with the vapor Maxes on squats bro yours

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are going to

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pop nice that's a good squat right

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there yes sir

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bro your quads have gotten bigger too

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man so long length partials is when you

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do partial reps in the lengthened aspect

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of the lift so when the quads are most

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stretched so you basically only go about

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halfway up and then you go back

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down stop there nope see see you have

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this the tendency that every serious

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lifter has which is to go too high stop

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go back down go back down that's it

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you're doing half rest

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beautiful that's way harder than long

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range full range it is it cuz you can't

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rest at the top exactly yeah yeah so

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like Bend forward those three heads get

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stretched here and then they contract as

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you come up as you would in an RDL M but

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there's one head that doesn't cross the

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hip joint so how could it possibly get

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worked from my RDL they you can't but

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all foreheads cross the knee joint so if

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you do a leg curl you will hit all four

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heads of the hamstrings why do you think

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that I Jeff nippard prefer the seated

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hamstring curl over the lying hamstring

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curl because you can load it more no no

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second guess three in your out collab

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over does that something to do with the

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height no no two and three when we sit

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down the hamstring is already

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pre-stretched at the beginning of the

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range of motion right whereas when you

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lie down the hamstring is not stretched

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at all compared over 12 weeks of

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training seated hamstring curls to line

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leg curls which one do you think

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resulted in more muscle seated every

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time seated almost I think around like

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1.5 times the growth over 12 weeks which

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is significant yeah the most interesting

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part of that is that the one head that

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doesn't cross the hip joint didn't see a

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difference so that tells us that it is

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in fact most likely

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the stretch right because that head

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since it doesn't cross the hip wouldn't

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actually be stretched on this would it

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wow yeah you see yeah I don't make

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entire training decisions based off of

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one study but if I have the option I'm

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going to pick this

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one so will this is great do you feel

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your hamstring stretched here yeah come

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forward a bit more do you feel them more

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stretched oh yeah and do you still feel

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secure yeah yeah so it's better to lean

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forward it is as long as you don't find

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it feels awkward and you can't overload

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it as well ready this is going to be

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[Applause]

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award-winning a lot of people think of

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the incline press as just an upper Peck

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exercise and it's like oh no what's

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going to happen to my mid and lower pecs

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that is completely blown out of

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proportion there was a recent study that

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compared flat bench to incline bench

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for the lower pecs same growth for the

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mid pecs same growth for the upper pecs

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better growth with incline again that's

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only one study but it does tell us that

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the incline press doesn't just Target

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the upper pecs it will grow your entire

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peack okay I'm just going to check your

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bar path here that's good you fixed it

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as soon as I said I was going to check

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it yeah cuz you were pressing out in

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front of you and now you're going up I'm

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afraid of the j- hooks man yeah I know

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in terms of incline on on the bench is

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it like

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45Β° yeah I think I think the 45 gives

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you a pretty good combination of like

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upper chickp pack and deltoid do you see

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that there's a benefit to using the

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freeway incline over I do think it has

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better strength carry over than the

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Smith machine it's

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great do you ever do the uh the partial

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reps on this I do do you I've done them

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on almost everything holy I I would

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100% put safeties on here I think we

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should set a good example you

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know

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as you can tell we always use

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the oh wait it's

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backwards okay this going to work

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now

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hey bro that's really

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good yeah yeah that's a strong time

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press I'm actually don't think I'm going

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to do this bro I did chest like two days

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ago and um sure sure yeah

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[Music]

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no with these I actually do like to do

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higher reps three sets for your PCS a

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week is actually enough to make gains

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for most people off three sets yeah yeah

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yeah for sure you probably get about

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maybe around 60% of your maximum growth

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potential off of just three sets that's

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holy week the reason this is so far

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ahead is like I try to get like really

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deep on the stretch here see it popped

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up yeah holy you'll find that the

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cable is always trying to pull you back

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so you're always having to play this

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balance act a little bit and so it

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disperses a little bit of the tension so

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you can direct all the tension into your

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pecs oh that feels good yeah and if

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you're doing High Reps it's all that

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more important to make sure I think you

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take at least one set to failure because

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you might find like oh I did 15 reps

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like I'm so tired I'm obviously done but

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then you push it to failure and you get

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like four or five

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more for back I think it's one of the

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rare muscles where you really do want

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two EXC two types of exercises one is a

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vertical pull and one is a horizontal

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pull so for the vertical pull that can

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be a pull down or a pull up the

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horizontal pull can be basically any

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type of row I like a chest supported row

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I I do too because you're very stable

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everything is locked in and so you can

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direct all that tension directly to your

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back you want to think about like

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rounding this out so like allowing your

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shoulder blades to pull apart and then

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squeeze them together as you come up and

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if it helps you get a better contraction

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it's totally okay if you allow your

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chest to in my opinion so so but just

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let it be consistent let's say on week

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one you're always fully attached to the

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pad and then on by week six you're doing

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this like yeah that might be a bit of

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that like fake

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overload

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nice those are really

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[Music]

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good oh my God I'm already cramping from

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that set yeah it it it really does light

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up your your whole back which is why we

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could do pull down or pull up what do

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you prefer I'll let you run this one I

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think I prefer a pull down down why is

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that I feel like for me like to be able

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to progress consistently on pull-ups is

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so difficult especially because you have

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to weigh yourself every time I feel like

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in order for an accurate overload right

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fair I respect pull-ups more I do oh

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absolutely 100% yeah I think pull Downs

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are smoother I find more people can like

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feel their back working better

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but

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you I think going to failure on a pull

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down is more fun oh absolutely yeah yeah

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let's do that let's do that all right so

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you have you have all the grips in the

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world at the gym yes which one you

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so if I do a wider grip overhand grip

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like we did on the row I'll do a neutral

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closer grip for the pull

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Downs freaking Ying ass slap pull down

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oh yeah and so for these mhm I like to

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emphasize the lats more with the closer

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grip by really just driving my elbows

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down if I was trying to Target more mid

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traps I would kind of lean a little bit

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more and drive my elbows back like this

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whereas if I want to emphasize lats I'm

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going to exaggerate this just for the

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demon ation but you're almost pulling it

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down out in front of you now I'm not

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going to do it to that extreme yeah do

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you do you see how right and you like

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can't go as heavy obviously now that's

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an extreme version so just drive your

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elbow basically straight down now so

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that's still going to engage l so much

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more it sounds like you're trying to get

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your elbows into your pockets in a way

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that works too

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yeah gotten so much bigger bro it's

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freaking insane are you bulking or

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cutting right now cutting you natural or

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enhanced right

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now some

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Turk so is this kind of like um the

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cable fly where you're going to go

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higher reps um I go more moderate here I

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would probably go like 8 to 12 okay so

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stretch and then Ecentric uh from a

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technique standpoint I would actually go

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range of motion which encompasses

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stretch than probably Ecentric control I

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was actually part of a study we found

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that reps between 2 seconds and 8

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seconds were basically equal so if you

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do those super freaking fast reps that

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are just like bouncy reps those are

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suboptimal if you do super super super

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slow reps that are like each rep takes

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like 10 or 20 seconds those are

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suboptimal but anything between 2 to 8

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Seconds of total rep length is optimal

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as long as you're controlling the

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Ecentric you're probably

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fine

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one thing I've been doing lately is

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actually raising the height of the cable

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the cable will apply most resistance to

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your side delt when there's a 90Β° angle

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between the cable and your arm that's a

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pretty shortened position my shoulder

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isn't stretched okay now watch what

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happens when I raise it up tell me when

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I get to a 90Β° angle yep there yeah and

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uh and now you get a get a much bigger

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stretch here yeah that's nice really

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good

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will I feel like lateral raises is one

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of those exercises that's extremely hard

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to constantly progress you always see

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the same people like this the 30s or 35s

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and there's no really going up from

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there so like what do you do you'd be

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surprised if you I think if most people

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actually were to diligently track their

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weights over time they would find that

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they are able to add at least one rep to

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a set so if you think about it like even

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adding one rep to your third set it's

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progression right while just doing a set

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let's talk a little bit about today's

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video sponsor macro Factor the gold

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Jeff actually helped develop so this

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isn't just an app where you just track

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your weight and your food it's much more

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personalized the smart coaching feature

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will calculate your energy expenditure

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and weight Trend so it can adjust your

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calories and macros on a weekly basis

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just like having an actual nutrition

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coach would all based on scientific

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recommendations dude yeah I want to get

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that out you can track your fet on macro

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Factor faster than any other app and the

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search database is verified so you can

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trust its accuracy you can also see a

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detailed breakdown of the micronutrients

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in your foods and the micronutrients you

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probably need more

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of okay yeah now that's great personally

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my favorite feature of the app is the

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cyclical calorie feature the app will

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automatically adjusts calories on a

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day-to-day basis to fit my lifestyle

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seamlessly it's basically like you have

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Jeff with you 24/7 for a fraction of the

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cost this app is premium which means

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they're not going to be barding you with

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ads they're not going to be selling your

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data and actually it is cheaper than my

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fitness pal premium so I highly

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encourage you to check the app out make

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sure to download it or go to

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[Music]

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macroaxis but I think rear ads are

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really important for a physique and

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they're a muscle that a lot of new

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lifters tend to neglect reverse pack the

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standard way you do this you sit face

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the machine and you sweep the weight out

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yeah but I think there's a better way to

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do it if you were going to stretch your

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rear delt would you hold your arm here

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or would you hold it here here here

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right yeah but on this machine you

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actually don't get past this position

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unless you do this and turn the side on

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oh so now you get a pre-stretch on your

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rear delt and you sweep the weight out

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like this you actually get that deep

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stretch aspect of the range of motion

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I've never seen someone do like that

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before yeah I haven't either actually is

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this one that you would do like the 15

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to

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20 uh like 12 to 15 12 15 so so okay so

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no so really turn side like like like

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really turn side on oh and then

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really stretch it across so you feel a

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deep stretch here in like like even no

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no no

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like like turn your to point your

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chest

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okay yeah yeah yeah yeah that's it yeah

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okay and then reach across dude my chest

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is cramping from that oh wow

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dude there you go yeah so you should

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feel like a big stretch there there you

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go that's

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great that looks

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good I call these beion cable curls same

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as the lateral raises my bicep will

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experience Peak tension when there's a

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90 angle between my forearm and the

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cable so the bicep is pretty short here

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yeah

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whereas if I raise it up to hand

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height tell me where the 90Β° angle

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happens yeah it's way earlier so you get

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more tension in the stretch position

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okay

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[Music]

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nice right last one uh yes so

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Tri I feel like you're going to pick an

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overhead for the long head you felt

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right yeah yeah why why why uh why do

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you think it's the biggest head of the

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tricep but why would going overhead be

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better for the the long

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head I don't know I don't know that's no

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that's fine so the long head is the only

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head that crosses both the elbow joint

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and the shoulder joint so it's the only

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one that's really impacted by shoulder

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position it's the part of the tricep

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that will make you look a lot bigger

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from the back because it pops out like

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this and in a front double bicep pose uh

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it's the one that drops down one that

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drops down yeah the long head is not

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contracted at all but if you bring your

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arm down you'll feel it get way harder

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yeah even though you didn't do anything

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different at your elbow so if we want a

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stretch we're going to achieve that by

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putting the arm up overhead okay if

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we're trying to achieve a contraction

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we're not going to get Peak contraction

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with the arm up overhead because you

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just saw that as you moved your arm back

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behind your torso it got so that's where

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the kickback would come

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[Music]

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in I do Kickbacks this way I'll show you

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I just kind of lean back yeah so that I

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can get my arm behind my torso cuz if

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you think about it this

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is biomechanically exactly the same

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thing as this oh really you do

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this yes oh yeah right oh yeah

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wow a lot more so you can also you can

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do it that way that's totally fine in

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like a two-step thing or or more fluid

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you could just do it all in one smooth

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motion yeah that looks great though

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will oh I love this yeah good good

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good

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[Music]

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that sick is that it yeah no CS no ABS

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no CS no ABS that's it that's

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[Music]

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it

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