Ranking Every Exercise From WORST To BEST! - Ft. Jeff Nippard
Summary
TLDRIn 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.
Outlines
🏋️♂️ Evaluating Workout Techniques with Jeff Nippard
In this paragraph, the host engages with Jeff Nippard, a popular science-based fitness influencer, to critique and rank popular exercises. They start with deadlifts but switch to pull-downs, discussing the importance of eccentric control and partial reps to maximize muscle engagement. Jeff provides form tips for better lat activation and suggests using straps or a false grip for enhanced performance. The host is playful, questioning Jeff's coaching and form ranking, ending with a tease for a free program from Jeff.
💪 Advanced Back Exercise Techniques and Tier Ranking
The paragraph delves into advanced back exercises, starting with a critique of the pull-down form and moving on to exercises like chest-supported rows and extended sets with kelo shrugs. Jeff emphasizes the importance of mid-trap engagement and introduces a unique 'crossbody lat pull around' for lat stretching. The host and Jeff discuss the effectiveness of various exercises, ranking them from B to S-tier, with the goal of refining movements for maximum muscle activation.
🏋️♂️ Leg Day: Optimizing Exercise Selection and Form
This segment focuses on leg exercises, starting with a discussion about common leg day routines and their sufficiency. Jeff argues against exercises with limited range of motion and loading capacity. They critique the barbell back squat form, emphasizing the importance of setup, grip width, and depth. Jeff advocates for the use of belts to increase intra-abdominal pressure and improve lift quality. The paragraph highlights the technical aspects of squatting and the importance of proper form for muscle growth.
🧘♂️ Hamstring and Glute Focus with Smith Machine Good Mornings
The host learns to perform Smith machine good mornings from Jeff, focusing on hamstring and glute activation. Jeff explains the importance of the stretch in the hamstrings and maintaining a neutral lower back. The exercise is discussed in terms of its simplicity and effectiveness, with tips to maximize the stretch and engagement of the targeted muscles. The paragraph ends with a discussion on the importance of muscle tension over the type of equipment used.
🤸♂️ Advanced Leg Exercises and Their Impact on Muscle Growth
This paragraph explores advanced leg exercises, including the reverse Nordic curl and lying leg curl, emphasizing the benefits of longer muscle lengths and proper stretching. Jeff explains how to perform these exercises effectively, focusing on form and the importance of control throughout the range of motion. The discussion includes the role of muscle tension in muscle growth and the benefits of certain machines like the prime curl.
💪 Chest and Triceps Training: Focusing on Technique and Tension
The final paragraph of the script discusses chest and triceps exercises. Jeff critiques the barbell bench press form, emphasizing the importance of leg drive and energy transfer for maximum strength. They then move on to cable flies and triceps exercises, focusing on stretch, tension, and the importance of controlling the weight throughout the movement. Jeff provides tips to improve form and increase muscle engagement, aiming for an S-tier exercise performance.
📝 Wrapping Up with a Free Customized Workout Program
In the concluding segment, Jeff unknowingly writes a free workout program for the audience while correcting and improving the host's form on various exercises. The paragraph highlights the importance of proper exercise selection and execution for optimal muscle growth and strength gains. The host thanks Jeff for his contribution and encourages the audience to implement the provided exercises and download the macro factor app for a personalized coaching experience.
Mindmap
Keywords
💡Deadlift
💡Eccentric Control
💡Partial Reps
💡Midback Focused Exercise
💡Stretch
💡Mind-Muscle Connection
💡S Tier
💡Range of Motion
💡Intensity Technique
💡Progressive Overload
Highlights
Jeff Nippard critiques common exercises and provides science-based advice for improvement.
Deadlifts are effective for lower body musculature but may not be the best starting point for everyone.
Pull downs are recommended for midback and lat exercises, with a focus on controlled eccentric movement.
The importance of completing full ranges of motion, including partial reps, is emphasized for muscle activation.
Sam Solit's approach to extending sets with partial reps is highlighted as effective.
Proper form and technique are crucial, even when lifting heavy weights.
The use of straps and false grip in pull-downs can enhance mind-muscle connection.
Chest-supported rows with an extended set and Kelo shrug are suggested for midback focus.
The value of engaging mid traps during exercises is discussed, with tips for proper technique.
Crossbody lat pull-around is introduced as a unique exercise for lat stretch and engagement.
Deficit pen lay row is recommended for increased lat stretch and better control.
Reverse cable fly is praised for its effectiveness in targeting rear delts.
Barbell back squats are confirmed as an S-tier exercise for building muscle, with tips for execution.
The role of tension and range of motion in exercise effectiveness is explained.
Smith machine good mornings are suggested for targeting hamstrings and glutes with proper form.
The importance of not skipping calf exercises and making them unskippable is discussed.
Barbell bench press is confirmed as an S-tier exercise, with advice on form and execution.
Cable fly is recommended for chest isolation, with a focus on stretch and tension.
Lateral raises are chosen over overhead press for shoulder exercises in a bodybuilding program.
Triceps exercises are analyzed, with an emphasis on stretch and control for effectiveness.
The video concludes with a promise of a free program based on the discussed exercises and principles.
Transcripts
this exercise is a complete waste of
time what sorry that's Jeff nippard
YouTube's most popular science-based
lifter and I asked him to tell me
everything I do wrong in my workout so
today I'll be ranking the most popular
exercises from worst to best starting
with P day let's go so we're obviously
going to start off with deadlifts today
should be nice and easy a leg exercise a
back exercise the deadlift is going to
train hamstrings glutes quite a bit of
quads but think about how much
musculature of the lower body you're
Coleman says deadlift for that's true
okay deadlift it is no just kidding
let's start with pull down pull down
that's a better exercise for the midback
and La it's better in the sense that
it's not going to also really tax your
lower body all right jack okay you want
me just to do it yeah don't try to make
it look pretty for me well first I got
to you know eego lift it
naturally lift how you normally would I
think this is how I Norm don't try to be
bad on purpose like you obvious wait
okay so there's a couple things the most
obvious thing is Ecentric control so
what you want to do is think about your
lats pulling apart on the negative it
doesn't have to be slow but it does have
to be controlled the negative is more
important than the positive so why are
you putting in less effort on the
negative that's a great question okay
the next thing it's a very common thing
where people actually stop the set too
early because of the strength curve of
the lats you could probably bang out
another at least five or six partial
reps after you can't get the bar down to
your chest the point of partial rep is
not to just throw the weight around and
do this okay so whatever control you had
on your normal reps you want to maintain
that on the partial reps you're just not
going quite as far down one of the
things that I think Sam Sul got really
right is on the pull Downs after he
can't get the bar to his chest he'll
continue to extend the set with long
length partial rep so Sam solic is
basically a science based lifter now
he's the best so first let me just ask
you this before I hit the set yeah what
would you on a tier list where would you
put lap hold Downs with my current Form
B oh it's B yeah it's not terrible
you're still going to activate your lats
you're still going to grow your lats but
you're not going to get the most out of
this exercise that you can with those
two tweaks that I mentioned you can
bring it to ask here talk me through it
okay so you do want to be vertical at
the top because you'll get a nice big
stretch on your lat and then as you lean
back it's actually okay to sway a little
bit but I'd say no more than like 15 to
20° but yes so again control in your so
the weight is too heavy Jesse is it
really because you're already not
getting it down to your chest right so
like out the gate you're kind of already
failing a little got to lift dude let's
just go back a little bit when you lift
are you thinking about every one of
these cues or is it natural to you it's
natural to me but at first you have to
think about it okay yeah that's perfect
Jesse good one more all the way good now
control and now you're going to do the
partials all right good and control on
theal good you got more control on the
partial and control more let's go Jesse
keep it
tight one more
partial and control control control good
job oh my God that took all of my energy
s tier s tier we made it so just the
little cues they really add up though I
mean I'm sure you feel your lats
engaging so much better you have to yeah
cuz they are we engaging better you want
to touch it I do that's some Natty lats
right there do you believe I'm Natty I I
do I believe you you're an idiot no I'm
just kidding I'm kidding I'm kidding I
am natural guys is there any other way
to improve the lap pull down at all or
like for what we did and what my goals
are with this is that like that's the
top tier I'll get there are two two
slightly more advanced we could bring
you to stier plus one would be to use
straps I notice on your partials you
were starting to lose your g a little
bit the other thing you can do is
actually take a false grip so a suicide
grip when you take a full grip your
forearms can't help but Flex a lot and
that's not a big deal but it can take
away some of the Mind muscle connection
going to your lap Jeff is writing me a
program that I'm going to give to you
guys at the end of this video he
actually has no idea because I told him
to coach me today but I'm really just
building you guys a free program so
subscribe and wait till the end of the
video what's next let me know what your
thoughts are on this but the I think we
should do a close grip so this is where
context comes into play if you're doing
it as a lat focused row I think you can
make it s tier with a few modifications
to your point since we already really
hit the laps really hard on the pull
down I think we just want to do a
midback focused exercise next and so in
the context of a midback focused
exercise it might be something like B
tier I would probably do something like
a chest supported row that goes into an
extended set with a Kelo shrug have you
ever done that before whatever that was
let's do it okay let's do that you know
what Jesse yeah this is not bad not bad
it's pretty good it's not bad I'm going
to give you a b again though so here's
how we're going to take it to S I want
you to feel your traps your mid traps so
when people hear traps they think here
but I'm sure as you know the traps run
all the way down here the mid traps are
responsible for squeezing the upper
traps are responsible for shrugging and
then the lower traps are responsible for
this this kind of stuff what we want to
do is really focus on squeezing your mid
traps together so you were doing that
well what you didn't do quite as well is
pull them apart on the negative oh so
allow yourself to really round over the
pth feel that stretch in your mid trap
and then get that full squeeze up at the
top that's going to get you to a tier if
you want to get to S tier after you
can't get it all the way up you can
actually still do a lot more work with
your back if you weren't to do a full
row so all you're going to do is kind of
a horizontal shrug so you're going to
shrug like this have you ever seen that
before I I don't think I've ever seen
that exercise in my life okay so I want
you to try so the first thing is a
deeper stretch and now once you get to
the point where you can't get that full
squeeze you're going to lock your elbows
okay and you're going to shrug back good
what the heck and now you can probably
get another six or seven reps here
that's six or seven reps of mid- trap
stimulus that you just wouldn't have
gotten pause and up good okay now you're
done and you didn't control the last one
so you got
A+ no but that's okay I'm trying to get
the S tier now I would only do that on
your last set cuz if you were to do that
from set one like you just wouldn't get
nearly as many reps but if you do it on
your last set that's an intensity Tech
Techni to get the most out of the sets
that you do when in doubt micro pump it
out there you go that's what it was up
next we have Jeff's pick that's whatever
you think is s plus plus I can give you
a s+ that's more strength and
compounding or more hypertrophy and
special like me my mom said that this is
called a crossbody lat pull around it'll
look gimmicky and it is a little bit but
it works science based it's indirectly
based on science in the sense that it
will maximize the stretch on your lats
if you were going to stretch your lats
you wouldn't just like lift your arm
here which is where you get on a pull
down okay you think about the lat fibers
they wrap around your back like this so
you would do exactly like you're doing
now you would stretch across your body
if I pull from here I'm getting so much
more of a lat stretch than I am just
right here but when you do a pull down
your arms never get to this point
because they'd have to cross over it
feel really awkward I feel like I would
do this when I when I would stretch out
exactly so that's what you're doing
except under low so you're going to
kneel down you're going to get this big
stretch here you be a to see and then
you're just going to drive your elbow
down now a lot of people do these facing
front on which is also which is also
fine once you turn this way all of a
sudden you're going to feel a big
stretch coming into your legp good
that's really good Jesse all right
you're on S tier you did there we go
good job it's important for like total
development to not just do the fancy
stuff like sometimes you just do need to
do the basics so I do want to show you a
way that I modify a more basic exercise
so this is a deficit pen lay row so what
you're going to do is maintain a really
flat back angle stand on a bumper plate
and run control a little better good why
are you standing on a bumper plate I
feel like I could have told you to do
anything cuz I'm under
5'11 that's good but no why else uh
increase the stretch on my lats yes good
there you go that's already s tier plus
you're nailing these what would we swap
for this the pull down the chest
supported row or the uh cross body laat
pull
around what does it res supported row
yeah exactly okay make that school right
now yeah good job bro let's go we've got
four back exercises for our poll day
that we can use in our special free
program that Jeff is building for us see
for once for once you can get to S tier
without my help I really want you to try
on this one okay so we're going to do I
got this a reverse cable fly for the
rear delts Go reverse is my favorite
position oh wait so I have to set it up
too right you have to do everything oh
I'm getting quizzed right now the
pressure is on 60 seconds starting now
[Music]
s tier Jessie nothing
less okay ready
[Music]
yes B what the hell I'm going to give
you a tier on that bro you didn't quite
get as far back as you could though like
you stopped around here whereas you'll
get a stronger rear delt contraction if
you go to here see how how hard they are
that's gnarly it's very hard I would
just like to see a little bit more range
of
motion good man your back looks great
man thank you so so this was the other
thing you shouldn't be thinking about
pulling yep you're thinking about
sweeping okay the way Dr Mike explained
this to me is you imagine that there's a
pile of money on the floor and whatever
you can reach with your hands is how
much money you get to keep okay so you
want to reach out rather than exactly so
you do this instead of this that's me at
the
clubs now we go so put it to
work good Jesse that's so much better
man great rep I've ever felt on yeah
that's so much
better good
and put it back control good job s TI my
man you were naturally really good at
these though that's me at the
clubs now we go this is your best one
yet but you still weren't at stier were
you no hopefully you can get there I'm
going to bring Dr Mike and he's going to
see if you're stier or not fair enough
why does he get to decide he's the only
one that could fair enough fair enough
you can't decide for yourself that's
true that's true finally time for biceps
the most popular exercise of all biceps
alternating dumbbell curl so Jeff you
got to let me know how am I looking well
you're looking s tier but your exercise
selection is C or B tier really yeah
let's find something better what's wrong
with this well a couple things where's
your bicep stretched right here yeah
boom right there and when they're
holding the dumbbells there how much
tension is on your biceps like none I
guess literally none because you're yeah
gravity is just pointing straight down
and the dumbbell is exactly in line with
your elbow joint there's no tension on
the bicep in the most important position
now will dumbbell curls grow your biceps
well clearly I mean you know they will
work but I think there might be a better
option that could get you up to s here
if you like the dumbbells here's how you
can make it more effective do it on a
pre-ra curl and the more horizontal the
pre-ra curl angle the better actually
but this is the best way to do it with a
dumbbell in my opinion do you want to
see the best way to do it period please
okay let's go to the cabl we're going to
step forward until we get that deep
stretch in the bicep and then we're
going to curl forward from there simple
this is a really nice variation if you
can do it okay if I can do it what do
you think I am let's see it oh he might
be there the one thing he gets to s TI
gate it is tier now this is great Jesse
when it comes to training your biceps
how many exercises should you do the
biceps are like I mean small relative to
say the quad the glutes the hamstring
the hamstrings unless they're a really
big weak point and you're just trying to
blast them with volume which is fine I
think for the you know the average
intermediate level lifter two exercises
for biceps is plent bro I mean the
what's your leg day going to be like my
leg day yeah I'm excited to see that
you'll find out tomorrow
so to recap we came here so Jeff can
show us how to train with science what
he doesn't know is that he is making us
the best science-based program that
you're going to get for free we're doing
a 3-day split that consists of pull day
legs and push day one day is written
only two more days to go ladies and
gentlemen welcome to leg day now my leg
day I already know it's s TI cuz cuz
look at these quads that is that is fair
oh okay when it comes to legs I feel
like we all can agree that we're going
to squat we're going to leg press we're
going to leg extension if you're feeling
frisky maybe you'll do hand iies but
like I feel like that's the the main
thing that everyone will do do you think
that that is sufficient no there wasn't
enough hamstrings and I think it was
redundant on quads what makes an
exercise automatically F tier if an
exercise you can't take it through a big
range of motion if it doesn't have a big
stretch if you can't load it with
resistance to apply high tension to the
muscle and if it's not really stable so
bosu ball squats I knew
automatic and then exercises that you
can't load well so like a lot of these
like you know oh banded uh
and this sort of thing like they can
have their place but like you have to do
so many reps to get close to failure
that I'm just going to put it in after
okay okay that makes sense all right
let's hit these squats and hopefully
they're not effed TI I was just going to
say like I'm really impressed that
you're going to a barbell back squat
that's what we do yeah come on a lot of
people shy away from the hard stuff I I
like the I like a free weight back squat
ah yeah you need a little weight yeah
maybe stop at 315 yeah yeah are belts
approved belts actually don't reduce
core activation and increase on the
quads so there's really no reason not to
use do you think people are just as
strong without a belt is it Placebo no
it's definitely not Placebo it increases
intraabdominal pressure which will
prevent tension from leaking out in all
sorts of places we don't need no leakage
no good job yeah you're now you're not
at a working weight yet anyone can make
a warm-up set look good that's true now
I want you to focus that's something I
noticed that you weren't really doing
well with your warm-up set you're kind
of just going in and it's like muscle
memory for you I want you to actually
Focus take your time make sure that the
bar is lined up make sure you got the
plates on you even make sure your grip
width is even take a few breaths get in
the zone and execute the
lift there you
go set it
up nice efficient unrack two or three
steps back get the feet even big breath
hit depth and up good job let's do five
reps two let's go Jesse three good
control four and one more Jesse
you got
it beautiful technique and WRA good job
wow woo where do you think you are I
feel like that was an a I think you're
an S no way would you say that squat
bench and deadlift are s tier for
building muscle no I think the squat is
I think the deadlift isn't because you
don't get a really big range of motion
the bench press well we'll get to that
on push day we'll see if you can get S
tier on that one I hope typically next
in a workout for legs most people are
going to do leg press are we doing like
press no if I was to do like press next
where would it be tiered I think that
you start to risk running into junk
volume territory and so I would have to
put it in in this context maybe C tier
it's still good but it's like you're
loading up all these plates on the leg
press to do basically the same thing you
just did like why not why not tax it in
a different way hit it from a different
angle yeah pretty much yeah what are we
doing Jeff so we just hammered the quads
and glutes with this next we're going to
do hamstrings and glutes and so I've got
two options for you one is more boring
and basic one is more sexy and
interesting you know which one one I
really want but I know which one I
should pick well not necessarily so the
more boring and basic one is just a
barbell Romanian dead so show me how you
do that so you generally only need to go
to about mid Shin level here really yeah
that should be a good stretch on your
hamstrings if you're maintaining a
neutral lower back and you're not
bending your knees which you're not okay
so that's good put it back in okay
that's what she said so that's called a
hip hinge type movement but it's going
to fatigue your grip a little bit and
people find it to be a bit much
especially like beginners if they did a
barbell back squat so let's go look at a
Smith machine good morning have you done
these before Jesse I have I've toyed
with them a little you to with them so
today you're going to learn how to do
them so it may feel like a really short
range of motion and it kind of is but as
long as you're getting a good stretch in
your hamstrings which for me is about
here that's it that's it and actually as
I do more warmup sets I'll get a little
deeper right okay
good probably like right there yeah
that's great yeah you get really deep
man that's great I mean the the the
deeper you can get the better I'm biting
my tongue Jeff biting my tongue you want
to feel your hamstrings short shortening
and lengthening so they're lengthening
on the stretch they're shortening on the
contraction and you should be thinking
about using them to move the weight not
your lower back so what are the cues to
make this an stier exercise you want to
think about pushing your butt back with
relatively straight knees until you feel
about a 7 out of 10 stretch so a 10 out
of 10 stretch starts to feel really
painful you want about a 7 out of 10
stretch and then you think about
squeezing your hamstrings to lift
yourself back up and that's it it's a
simple exercise it's kind of hard to
mess up especially on the Smith machine
but it's very effective what's also hard
to mess up and is really effective is
using an app like macro Factor
has been verified so you can trust it
completely it smart coaching feature
will give you science-based
recommendations to make sure that you
hit your goal we'll also give you weekly
updates to your Macros just like a
nutrition coach would I think the best
thing about macro factor is that it is a
coach for a tiny fraction of the cost of
an actual online post all you have to do
is track your food the app will take
care of the rest you'll reach your goal
As Long as You Follow the plan the app
uses your weight and nutrition data to
offer a personalized energy expenditure
estimate Mac profactor offers a truly
premium experience you do have to pay
for it but we'll never serve you ads
sell your data or violate your privacy
Jeff actually helped develop the science
behind this app and as he is a smart guy
I trust him and the app so I encourage
you to go download it and try it out for
yourself you can download it on the app
store Google Play or
2 3 4 5 6 now based on what I've taught
you so far which one is the best option
I have some guesses that one looks
pretty good that one looks decent this
looks too new I don't know I feel like
new new equipment is like little too
good okay let's put some money on this
bro how confident are you all right 50
bucks I want to say this one but I you
owe me 50 bucks bro come
on is it this one this I freaking knew
it and it's this one because if you look
at the angle of this pad especially if
we adjust the setting here you see how
deep you can get I know it's kind of
tricky cuz it it wasn't on the right
setting but you should have seen this
knob right here you should have known I
think it is the best because it actually
goes under the seat the pad does and
that'll allow you to get a way bigger
stretch on the quads if I was going to
pick a second one this is a Hammer
Strength leg extension this would be my
second pick and this one more people
will have access to cuz the prime is
kind of rare but it is an incredible
piece would you say certain machines are
just better for building muscle then no
the muscle knows tension okay that's it
it doesn't know if you're using a freee
or you're using a machine if you can
elicit high tension in the muscle it's
going to grow I want you to show me how
you would do this yes again now you're
getting smarter throughout the course of
this video so you might be like picking
up on things but I want you to do it how
you would normally god dude okay so it's
going to check the box range of motion
check tension check deep stretch check
capacity for Progressive overload
absolutely check yeah so it's a great
exercise right oh my God this is really
like so right now the way you're doing
this I'm going to put you an a tier do
you want to get to S tier of course I
want to get to S tier why do you think
I'm here you think I'm here for the sole
purpose of making you write me a program
for free no what so now you're an S tier
and it's because you lean back more do
you know why so I'm thinking I'm on S
tier right now because the hips are like
are lengthened more thus making more
stretch on the quad exactly so the quads
have four heads all four heads cross the
knee joint which means they do knee
extension which is this yes one head
called the rectus Fus it also crosses
the hip joint and so it flexes the hips
kind of like you would in a a hanging
leg ra but if it's flexed here that
means it's not stretched there so if you
set the seat back you're going to get a
bigger stretch on the rectus Fus and
this year in fact there was a study that
compared the upright seat position where
you were originally to a laid back seat
position and in that rectus fous head
saw
170% more growth with the subject seated
back in case you guys do not have this
machine at your gym it's a good thing we
have Jeff's pick what do we got this is
a reverse Nordic okay so with a Nordic
you're pinning your ankles down yep and
you're coming forward it's a hamstring
exercise right okay a reverse Nordic is
the reverse of that you go backwards you
go backwards now look at the stretch on
my and then you pull yourself up and you
use the band for a little bit of
assistance my gosh are your knees okay
100% man now obviously if you feel pain
then then don't do it and only go as far
as you're comfortable so I want you to I
want God now that's even a better
stretch than the prime curl but I want
you to widen your heels just a little
bit here so you can get all the way back
feel a
deep and pull yourself up good job
dude oh my God that might be one of the
hardest uh Aqua exercises you've done
hey that was
crazy good control oh my knee cracked
hold up that's okay cracking is is fine
I watched you do it I was like that's
easy it's so diff
dude write it into the program Jeff what
program the like just like if you were
to oh in my next program in your next
program yeah yeah yeah yeah definitely
not like a program I'm just going to
give to people you say something no
you're good you can put the band back
guys we're like 66% through this program
I Promise You by the end of the video
you're going to have the best program in
the
world best program in the
world so next I would typically myself
and along with a lot of people a popular
exercise to do would be a lying leg curl
so we're going to hop on this machine
and we're going to do you're going to
not a tier okay s tier we have around 10
studies showing longer muscle lengths is
better than shorter muscle lengths and
we have around five studies showing that
longer muscle lengths beats full range
of motion about 80% of the time so on
this one you want to do the opposite
right I mean you want to be as far
forward as you can yes because then
you're going to get more stretch in your
hamstring so you want the seat to be as
far forward as it can comfortably go
this is like everything I don't do oh
and then try lean forward that will
stretch the hamstrings a little bit more
as long as you're maintaining that
neutral lower back if you're just
rounding your lower back it's not doing
anything if you kind of tuck your pelvis
like if if you kind of think about like
twerking your your butt out oh yeah
handing tight and now pull yourself
slightly forward now you've got maximum
[Music]
stretch
good let's push these Jesse control on
the last few are the Reps toward the
beginning of the set or the end of a set
more anabolic the end exactly so why
would you rush the ones at the end I
don't know cuz it's painful exactly you
shouldn't do that good job holy crap
that made the largest difference s tier
plus confirm yes so you want to skip
calves I'd love to SK that's putting you
in automatic F tier I want to make the
calf work as easy as possible as
unskippable as possible and so for that
I find a lot of people just like to sit
down so sit down in a leg press and do
tow presses the most common mistake that
most people make here is going all the
way up onto their toes it's actually not
needed you'll actually see less growth
that way than if you just kind of rock
on the balls of your feet and stop here
is it true that calves are all genetic
tell me the truth they're they're
heavily genetic and they are heavily
genetic because of the insertion point
so if you have higher inserting calves
it's going to be harder to get them to
develop but you can offset that by
wearing high socks and doing
these I'm doing these so that's good but
I got low
socks day two is finished only one more
day to go all right day three we're
doing chest shoulders and triceps today
what do you think is my best muscle
um I know I'm clothed right now I think
I'd say chest and quads big push guy the
mirror muscles my man so we're going to
start off with the most common exercise
something that destroys every Monday
barbell bench
press yes oh I was like bro you're have
to tell me we set this up for no reason
the bench press is a s tier strength and
hypertrophy movement got it I happen to
think that strength also matters for
hypertrophy so I think you can make the
bench press an S tier exercise some
people might argue that the dumbells are
a better flat press option because you
can get a deeper stretch I would say
that might be true if it were the only
exercise you were going to do but we're
going to do another exercise for the PC
that will get it stretched so for this
one we're going to focus on overload
we're going to do a lower rep range
something around four to eight reps go
nice and heavy and focus on pressing the
weight and with that said we're going to
focus on external cues so we're going to
focus on your elbow position we're going
to focus on your setup on the bench and
things like that as opposed to I'm going
to feel my chest working this way or
that way this a heavy compound exercise
you want to execute it in a 3D context
you're thinking about how your body is
moving in space so let's do that let's
do this let me just say I can bench 405
really
no time to up the dose what' I tell you
oh yeah not on camera not on camera
let's go to two plates and then I'm
going to get I'm going to be as strict
as I humanly possibly can as if you're a
world class bench pressor and I'm trying
to find tune all right as if I am I
think it's really valuable for people to
understand like the perfect form because
I know that with bench press correct me
if I'm wrong form can add a lot of
weight to the bar it's incredibly
technical small form changes could be
the difference in a 225 bench and a 315
bench wow it's kind of like the Sumo
deadlift in that way yeah but this
counts
R you're impressed I'm going to give you
s tier bro I let go I just have to
there's a couple things I can do to get
you to S tier plus if you want to listen
I'm all ears man it seems to be that
you're driving through your heels you
actually want to drive through your toes
on the bench and you want to think about
pushing your back down and
back really nice I saw that motion in
your feet you're really driving properly
now what the biggest thing that I felt
was the travel of energy from tow to bar
that's it that's what you want the bench
press can be thought of as a total body
movement because your legs should be
involved if you're going for maximum
strength
nice wow that was easy s tier plus good
leg Drive perfect J nail my man I think
you could bench 405 really I mean with
the right training and so on oh my gosh
I think you've got it in you that's our
next video road to 405 all right what's
next if I personally was working out
right now I'd go hit an incline dumbbell
incline dumbbell what bench press so I
think that's a little bit redundant
actually I think next what we want to do
is isolate the pack so I'm assuming a
fly exactly cable fly I like a cable fly
let's okay let's do it let's go so how
would you do a cable
fly do it knowing what I know now it's
day three I have to stretch it and I
want the tension on the stretch man
you're good you've been listening oh
yeah I'm going to take these off so we
can play with the balls you can never
forget the
balls all right this is my final
submission I feel like now what you're
trying to do is you're trying to over
scientifi it a little bit and it's like
it just doesn't look natural to me
you're trying too hard now okay does
this feel good to you does it feel fine
it feels fine it feels good okay in that
in that case I think it's fine I'm still
going to put you in a tier cuz there's a
couple things I would do differently for
one you didn't quite get far enough in
front of the cable to get a really nice
stretch you were kind of just like a
normal stretch here and then you were
really focusing on the contraction which
is the less anabolic part of the range
of motion the other thing I would do to
get you up to S here is I would actually
do these seated you're going to walk out
around and now look at the stretch like
look at how much of a stretch I have
compared to what you had in that first
attempt so now from here I'm going to
bring the cables forward you also did
this thing where you pointed your thumbs
forward you will get a bit more
shortening of the PEC that way you will
get a bit of a stronger contraction
you're right but I'm not so big on the
contraction these days because we've got
so much research now showing that the
stretch is more important if the
contraction doesn't matter as much can
we just not do it that's actually a
really good question you're at The
Cutting Edge now so some scientists
would actually say no to that question I
wouldn't because I don't think we have
enough studies on enough muscles but
there's enough for me to confidently say
that the stretch is more important on
average for most exercises but I still
don't want to completely throw out the
contraction it feels absolutely amazing
100% the biggest thing I'm noticing is
how much tension there is right here
right there that's the key that's the
key yeah amazing yeah you did it you did
it you're in s tier let's move
on for a very optimal and science-based
and like proper chest day would you be
finished with two of these exercises yes
really you start to see the effects of
volume taper off at around 8 to 10 sets
per week as you go beyond that it's
basically junk volume like you can do it
but you'll be much better off
fine-tuning your Technique controlling
the negative more and pushing the sets
harder in like 99% of cases now that's
assuming you're doing two push days a
week that would give you 12 sets as an
intermediate to advanced level lifter
that's exactly where you want to be
shoulders what are you picking for
shoulders I want to do side raises and
an overhead press I really like the side
raises I'm not convinced you need an
overhead press and the reason for that
is the front delts just got smoked on
the bench press and they also got some
work on that fly I think it's a good
idea to include it from a general
strength standpoint a shoulder Health
standpoint and all that kind of stuff
but if we're building a bodybuilding
program I like the lateral raise Choice
better so why don't we go do that and
then what I would recommend for you is
on your other push day do either High
incline press so you get some double
over or you could throw in like a
shoulder press on that day all right
Jeff judge my form mhm
I'm going to put you D tier bro let's
first get you up to a tier with a simple
fix control the weight better stop it's
you got your quads hit yesterday so you
got a nice upright posture tall chest
Weep the dumbbells out perfect and
control now we're talking I might have
to go lighter good job so now you're up
to like b or a tier Now give me this
dumbbell and uh we're going to do like a
partner trust challenge you're going to
lean into me now if you hold the
dumbbell up just a little bit you've got
all and now do a fly well you kind of
you might have to go a little lighter
but do you see how much more tension you
got in that stretch position yeah so if
you want to be even more locked in you
could do these uh like on an incline
bench but like this or like this
whatever helps you feel braced I do this
oh should I come here you get more
stretch that way good job good thinking
see you're ahead of me now yeah that's
actually I think good for shoulders
honestly I would do I would do like four
sets there if you can execute those sets
hard
with a good resistance profile you only
need three or four set that is crazy if
you're using sloppy form you're not
controlling the negative you have to
compensate some way so you can
compensate with doing more sets your
workouts will take two or 3 hours
instead of 1 hour wow next up triceps
tell me how to do it Jeff well I want to
see you do it a damn it I thought I was
going to get you there I really
did all right fair enough where am I
at look at you controlling the negative
I know I've learned so much is that deep
Jeff it is you feel it I like it yeah me
too okay okay good job oh damn it I was
so close so the way I actually like to
set up these so I even go a little
higher still this is just like pointless
wasted energy and it's like your
obliques have to work to get the weight
up and it's like you just can't go heavy
enough whereas if you if you duck under
here and then just stand up it's it's
like a eighth of a squat right and now
you're in position I like to take a
staggered stance you'll be really stable
that way not out here so you're not like
really flared yeah and if you're really
tucked it might torque your wrists a
little bit so something around like
maybe 30 to 40° is good if I get this
the program is written what
program guys after this exercise the
program will be written I'll give with
you for free don't you worry all right
Jesse so you don't need to get on your
knees I'm used to that my bad okay so
we're here stand up there you go stagger
yeah yeah yeah Big Stretch good
now we're
talking a got you I'm going slow good
job I almost got you there bro man now
you have an S tier exercise for every
body part that's good dude all these
exercises I'm going to be implementing
and giving them a shot you guys can
Implement them as well with your brand
new free program thank you Jeff for
writing this program he had no idea but
you just wrote everybody a free program
in return you guys can go download macro
factor or subscribe to us we're both we
like both but do not forget stay
Relentless peace
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