A short summary of this paper. Download Download PDF. Translate PDF. All violations will be prosecuted to the fullest extent of the law. Jeff Nippard is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice.
It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Through his informative and entertaining Youtube channel, which has gathered a fan-base of over one million subscribers, Jeff aims to share the knowledge he has gathered through university education and field experience with others who are passionate about the science behind building muscle, losing fat and getting healthier.
He earned the title of Mr. Junior Canada for natural bodybuilding in and as a powerlifter, held the Canadian national record for the bench press in As a powerlifter, Jeff has claimed a lb squat, lb bench press and a lb deadlift with an all time best Wilks score of With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific knowledge to compliment his practical experience acquired through training and coaching. He has aspirations of completing a PhD in exercise science or a related field.
Jeff currently lives in Kelowna, Canada where he is producing informative YouTube videos and podcasts. Generally speaking, exercises with a high stimulus to fatigue ratio should be prioritized as they provide a large training effect for a relatively small recovery demand. In training contexts, this generally involves progressively increasing some lifting parameter over time usually weight or reps ROM: Range of motion RPE: Rate of perceived exertion. Many top natural bodybuilding coaches, professional natural bodybuilders and strength athletes are a testament to its success.
In the context of trainees looking to build muscle, later in this manual you will be introduced to five advantages to employing a high frequency approach. For completion sake, you will also learn the potential concerns that deserve careful attention. Trainees looking to push themselves from the intermediate to the advanced stage of physique development will benefit most from this program. You can also run these programs in a different order, such as going from highest to lowest frequency.
This would involve completing this program first, then running the Upper Lower program, and finally, the Push Pull Legs. Both blocks have a slightly different area of focus in terms of exercises, reps and intensity.
Block 1 will start out quite slowly to give your body time to get acclimated to the higher training frequency. This is very important for preventing excessive joint stress, soreness and fatigue. Block 2 continues with the same primary goal of building muscular size but has more of a strength and skill focus, where you will be working up to a high exertion primary lift and then performing lighter back-off sets on a secondary compound movement.
This variation will make Block 2 a very challenging but also very enjoyable training segment of the program. You are encouraged to do this to assess your strength progress throughout the program.
If you are not concerned with strength and merely looking to build size however, you can instead simply start back with Week 1 which functions as a deload after Week 8, or advance onto a different program. Because this is a very high frequency program, with each body part being hit up to five days per week, recovery management is our top priority. For this reason, we will be focusing heavily on proper technique, careful exercise selection prioritizing movements with a high stimulus to fatigue ratio and the mind-muscle connection.
Most days begin with one heavy primary exercise at a moderate-high RPE, with the remainder of the session filled in with secondary and tertiary movements set toward reaching weekly volume targets for each muscle. This program is not intended to be an all-inclusive resource for all things training related. With that said, there is still plenty of information within these pages, including a full blown functional anatomy section, a section explaining the specific advantages and concerns with using a high frequency approach, a description of the programming principles at play volume, intensity, etc.
Functional anatomy determines what muscles can do. From at least two points, muscles attach themselves to bone by tendons. The origin is the fixed attachment which does not move and the insertion is the attachment which moves closer to the origin when a muscle con- tracts. The quads act to extend the knee, taking the leg from a bent position to a straight position.
Just remember that the main action of the quads is to extend straighten the knee. The hamstrings collectively act to both flex the knee take the leg from a straightened position to a bent position, as in a leg curl and extend the hip push- ing your hips forward, as in a deadlift. ORIGIN: The semitendinosus, semimem- branosus, and long head of the biceps femoris originate on the ischial tuber- osity. The short head of the biceps femoris originates on the linea aspera.
As the name suggests, the gluteus maximus is the largest of the three, followed by the gluteus medius, and the smallest being gluteus minimus. The gluteus maximus has multiple origins, including the pelvis, sacrum, coccyx, and thoracolumbar fascia and multiple insertions including the upper femur and IT band. It originates on the pelvis and inserts on the femur. It is most effectively trained with exercises that require a high degree of stability, especially unilateral movements such as walking lunges, and exercises that train hip abduction, such as machine hip abductions.
The gluteus medius inserts to the greater trochanter of the femur. Figure 5: Pectoral Anatomy The pecs act to adduct the upper arm bring the upper arm across the body , and to internally rotate the shoulder joint. The clavicular fibers also aid in shoulder flexion raising your upper arm up , but the sternal fibers do not.
The pectoralis minor originates on the 3rd-5th ribs. The pectoralis minor inserts to the coracoid process front of your shoulder. The latissimus dorsi lats for short is a big muscle which runs from just underneath your armpit all the way down to the bottom of your back. The lats primarily act to extend the shoulder bring your upper arm downward and adduct the shoulder moving your elbows towards your mid back. The trapezius traps for short , is another large muscle running from the base of the skull down to the middle of your inner back.
When people think about the traps, they tend to only think of the upper fibers, but the middle and lower fibers take up a very large surface area as well. The traps act to elevate the scapulae shrugging your shoulders , retract the scapulae pull the shoulder blades back , and extend the shoulder pull your arms backward when your elbows are raised.
They collectively act to flex the elbows bring the elbow from a straightened position to a bent position , and supinate the wrist twist the pinky upwards. The brachialis, which runs underneath the biceps brachii, is also a strong elbow flexor.
The triceps collec- tively act to extend the elbow bring the elbows from a bent position to a straightened position. The ante- rior delt acts to flex the shoulder raise the arm up , the lateral delt acts to abduct the upper arm raise your upper arm out directly to your sides , and the posterior delt acts to abduct the shoulder pull the shoulder back when the elbows are raised. The gastrocnemius is the big muscle underneath the back of your knee and the soleus is a smaller, flatter muscle which runs underneath the gastroc down to your ankle.
Both the gastroc and soleus act to plantarflex the ankle point your toes down. Wrist flexion is pulling your palm towards your inner elbow. Wrist extension is pulling your palm away from your inner elbow. Experts suggest that working sets for biceps and triceps is typically enough to maximize arm development1.
The goal is to add reps while keeping the weight the same until the top end of the range is reached for all sets. From there, you will add weight and go back to the low end of the rep range. In the real world, it might not work out that neatly. Block 1 is focused on getting adapted to the relatively high volume and frequency of the program.
Block 2 is quite similar in exercise selection to ensure progressive overload is in place and has more focus on reaching momentary muscular failure MMF. Both heads insert at the radius bone of the forearm and originate on the scapula. Because the biceps are also targeted with any heavy vertical or horizontal pulling movements, it may be wise to focus more of your sets on moderate and high rep ranges for recovery purposes and for the sake of avoiding redundancy.
Because so much back musculature is involved in these movements relative to bicep involvement, I think they should be seen as back builders, not arm builders. You enjoy 2. Feels comfortable for you 3. The idea here is to use slow and controlled reps and stay well away from failure. Every point in the ROM above and below 90 degrees results in less tension on the biceps.
This movement is directly supported by some data7 which showed the concentration curl to outperform the scott curl, straight bar cable curl, barbell curl and dumbbell preacher curl in terms of EMG activation relative to the standard barbell curl.
The incline curl showed the exact opposite pattern: activation was lowest at the bottom and highest at the top of the ROM7. The higher rep ranges here will generate a high degree of metabolic stress and volume accumulation while achieving a higher degree of stretch on the biceps.
This movement provides a novel way of taxing the biceps at the end of not only the training session, but also the training week, ensuring that ample time for postexercise recovery is available.
Sep 3, Harry Severus. Struppi Jan 15, Replies 1 Views Jul 9, lminevitch. Legacy Jan 13, Jan 13, Legacy. Yunah Jan 14, Jan 14, Yunah. Properly applied effort is what we are always looking for. This means that we should reserve training to failure or near failure for when it fits within the context of the program as a whole. As mentioned previously, Block 1 of the program may require some restraint and may prescribe an effort lower than what you are used to.
We can think of this as taming the beast before we unleash the beast in Block 2. Total volume can be viewed as both volume per-session and volume per-week.
Per-session volume requirements are actually quite low, with the research showing just one single set to be an adequate stimulus for hypertrophy, [31] however, multiple sets sets per muscle group are thought to be required to maximize hypertrophy [32]. A study comparing 5 sets of 10 reps versus 10 sets of 10 reps on the squat actually showed greater strength responses in the 5 sets group, despite using half the volume.
Additionally, the 10 x 10 group lost muscle on average in their legs [33], so there appears to be a volume limit past which more volume is not helpful for hypertrophy. When it comes to per-week volume, James Krieger recommends an absolute minimum of 10 sets per week per muscle group [34], with sets per bodypart per week being a good ballpark estimate for intermediate-advanced trainees.
Because of the large degree of overlap between bodyparts on compound exercises, tracking set volume per bodypart has its complications and limitations. For this reason, we will be measuring total sets per workout. For example, in Week 1 of the program, you will see that there are 20 total sets for the lower body on Day 1 and 21 total sets for the lower body on Day 2. Similarly, we will lump all of the pushing and pulling muscles together and calculate total per-session volume, which I think is a more practical way to keep track of volume on this routine.
Before you fall into the dangerous trap of underestimating effective programming, please remember that this program is intentionally structured in such a way that the two blocks build on each other. If it helps, you can think of it this way: in Block 1, we are trying to perfectly stimulate the muscle so that in Block 2 we are able to effectively annihilate the muscle.
Also keep in mind that load and volume accumulates throughout each block in a structured manner and throughout the program, our number one priority is quality of execution.
Just because someone may be running a higher volume training program than you does not imply that they will see better results. This is because there are so many factors other than volume that go into proper program design, so it is careless and shortsighted to judge a program based merely on how many sets it has you doing.
Granted, volume has been identified as one of the primary factors driving muscle growth, so it must still be considered a central tenet of program design. The reality is that ALL program variables must fit together like a puzzle, and it would be inappropriate to put one variable on a pedestal. Like the rest of the training variables, volume must be properly managed within the training week and compliment the other, more foundational programming factors like proper exercise execution technique , the prioritization of recovery and the management of effort.
But on average, the general trend should be toward strength progression from week to week. You will notice that there are two ways reps are given in the program: either as a single number or as a range. The progression is built into the program for these primary exercises. When a single rep number is given and it corresponds to an RPE prescription, you are expected to hit that exact rep count and only add weight once the load you are using drops by about 1 RPE.
This may mean that you will use the same weight for the same reps for several weeks on end, which is fine since on the tertiary exercises where this progression scheme is used, you want to focus primarily on execution, pump and mind muscle connection rather than adding weight every single week which would inevitably lead to form breakdown in just a few weeks.
When a rep range is given, the goal is to add reps while keeping the weight the same until the top end of the range is reached for all sets. In the real world, it might not work out that neatly. Exercise, muscle damage and fatigue. Sports Med. Muscle fatigue and pain after eccentric contractions at long and short length. Clin Sci. Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy?.
J Strength Cond Res. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train.
Foam rolling as a recovery tool after an intense bout of physical activity. Med Sci Sports Exerc. The influence of the time of day on core temperature and lower body power output in elite rugby union sevens players. The effects of different intensities and durations of the general warm-up on leg press 1RM.
Different effects of heat exposure upon exercise performance in the morning and afternoon. Scand J Med Sci Sports. Effect of a gluteal activation warm-up on explosive exercise performance. Int J Sports Phys Ther. Warming-up and stretching for improved physical performance and prevention of sports-related injuries.
Time course of recovery following resistance training leading or not to failure. Eur J Appl Physiol. The mechanisms of muscle hypertrophy and their application to resistance training. Orthop J Sports Med. Activation of back and lower limb muscles during squat exercises with different trunk flexion. J Phys Ther Sci. Effect of range of motion in heavy load squatting on muscle and tendon adaptations. Foam rolling can help reduce DOMS [25] and increase ROM [26], so if you are consistently getting sore week after week, consider adding a short minute foam rolling routine at the end of the workouts.
Otherwise, training while sore is not inherently problematic for muscle growth unless it puts you at an increased risk of injury. Otherwise, in the case of mild soreness, perform a slightly longer warm up for each exercise and use your own discretion with avoiding injury being a top priority. One extra rest day will not set you back very far, but a serious injury will. A: Eating in a slight caloric surplus will yield the best results and best recovery, however, if your main goal is fat loss, eating in a caloric deficit will be necessary.
As a beginner, you can continue to make strength and size progress while in a moderate caloric deficit and achieve body recomposition lose fat and build muscle at the same time if protein intake is sufficient 0. Can I add to it? Why is there such little exercise variation from week to week? A: Changing exercises from week to week is more likely to flatten out the strength progression curve.
While there is some variation from week to week, most exercises are kept constant to ensure both progression by adding volume incrementally to these specific movements and mastery of exercise form and technique.
If after 8 weeks you feel like you need to switch things up, then you can run one of the other 2 programs included in this manual. There are 3 different splits. Which one should I run? Since adherence and sustainability are arguably the most important factors for long term success, it is important to start with a program that you think you will enjoy and actually stick to.
Have a look through the 3 programs and go with the one that looks most appealing to you. What do I do after I finished the program? You have the option of running back through the same program again for another 8 weeks or moving on to one of the other splits provided.
After the year mark of running these programs, you will likely want to graduate on to one of my Intermediate Programs. What are the blank boxes in the middle of each program for? They are for you to track your weights each week, so you can focus on strength progression from week 1 to week 8. Of course, this will only work if you print the program out. The other option would be to keep a notebook and simply pencil in your lifts each week.
Keeping up with this habit of tracking is going to be an extremely important part of your success on this program. Please direct all other question to [email protected] Please avoid directing questions about this program to my social media as it is not a reliable means of making contact with me or getting the correct information. Warming up should function to increase your core body temperature, which improves performance [1] [2].
Your circadian rhythm also helps determine your core body temperature at any given point in time. When you wake up, your core body temperature is at its lowest, and it increases throughout the day. Secondly, warm-ups serve as a way to increase muscle activation. Doing dynamic warm-ups exercises and drills which take you through a range of motion can improve performance and force output [4].
A proper and complete warm up helps strengthen this mindfulness. Lastly, foam rolling has been shown to reduce DOMS delayed onset muscle soreness [5]. Light foam rolling for minutes prior to lifting is recommended. Before beginning with your working weight for the first exercise for each bodypart, perform a basic loading pyramid where you pyramid up in weight with light sets, getting progressively heavier until you reach your working weight for that exercise.
While I encourage you to run the program as written and include all of the listed exercises if possible, in the case of risking an injury or flare up, it is always wise to avoid exercises that you think may cause pain and stick to exercises that you can perform safely.
The exercises below are the ones that most commonly require substitutions. When making a substitution, keep the sets, reps, rest times, etc. Below is one example of how you could set your training week up for each routine, but keep in mind that as long as you are getting all of your training sessions in by the end of the week, how you space out your rest days is much less important.
For this reason, this program focuses primarily on building a solid strength base with carefully selected, fundamental movements.
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