The Most Scientific Way to Train CHEST for Growth (9 Studies)
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- Опубліковано 27 сер 2024
- ▹ My Chest Hypertrophy Program → shop.jeffnippa...
▹ Timestamp to Scientific Section → 1:35
▹ MY BENCH PRESS VIDEO → • How to Use Bench Press...
▹ MY POWERLIFTING SCIENCE VIDEO → • The Smartest Way to Pr...
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IN THIS VIDEO ▹
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SCIENTIFIC REFERENCES
‣suppversity.blo...
‣www.strengthan...
‣www.ncbi.nlm.n...
‣www.ncbi.nlm.n...
‣www.miotec.com....
‣www.ncbi.nlm.n...
‣www.ncbi.nlm.n...
‣www.ncbi.nlm.n...
‣www.ncbi.nlm.n...
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MY HEIGHT ▹
I'm 5'5
Special shoutout to my brother Bradley for helping me with some of the cuts in the informative section! I'm learning bro! Hope you liked the final product.
a gf that cooks you up macro friendly breakfast while you're in the shower? the dream.
Traposaurus Flex but who the fuck gets a shower BEFORE the gym?!
Chris is that what you smell like first thing in the morning? lol that's what weird
Traposaurus Flex Nice name... lmao
any decent gf would cook you breakfast
i dont know, there is a certain corny gayness about these videos that just turns me off bigtime----jeff should rename his channel: how to get big muscles in the most passionless, boring, strategic, objective and stale way possible!......somebody needs to get some liquor in this boy, smoke him up, turn him on to some lil wayne!
"Your actual chest looks something more like this." No Jeff...no it does not...YET.
@@DominikGuzowski he quit lifting homie
@@EliasOwnage95 fr?
@@alexhosking6807 frfr
@@EliasOwnage95 damn how do you know?
@@alexhosking6807 Bruh
1:52 warm up
4:27 upper chest
5:13 length tension relation
5:38 bayesian cable fly
5:52 (3) hypertrophy mechanisms
6:41 training frequency
Build table is most important part
Bayesian???? Where all my Bayesians at
how many sets for weekly chest volume?
@@bobdarrick26288-12 will be just fine
I'VE BEEN TRAINING FOR YEARS. GOTTA SAY THIS GUY KNOWS HIS SHIT. LOVE HOW HE TELLS US THE SCIENCE BEHIND WHAT HE DOES. GREAT CHANNEL BRO.
Why are you yelling???
@@jaythemaestr0503 ARE YOU THE CAPS POLICE? AND CAPS ISN'T YELLING. CAPS WITH EXCLAMATION MARKS IS. SEE THE DIFFERENCE, DUMBASS?!!!!
@@2Bdiscovered actually caps is yelling. I read that with a yelling voice in my head. 😂
HE IS HYPED
how many sets for weekly chest volume? @@jaythemaestr0503
Damn all those neat animations and graphics. I need to step up my game -_-
VitruvianPhysique haha yep
Also get a drone and a gopro :)
VitruvianPhysique Thank you man! I think we could do something absolutely nasty together
😏
VitruvianPhysique Jeff Nippard , you guys coming to Quebec anytime soon to train with your french speaking fans?
VitruvianPhysique the prickly pear as you called it is the fruit that grows at the top of a cactus im really not sure what its called tho sorry bro but awesome vids keep it up
"I really like this desk"
*Sees Price*
"eehhhh I mean its okay I guess"
Same.
Wow, 315 for 8 reps. You're a lot stronger than I thought lol
Im not surprised. Hes short. Short guys generally bench big
Gtfo he almost broke his spine. .. was more of an decline 😂😂😂😂 bench with that curve 😣 snap city 😬
@@amoebadum6298 Can you decline or bench 315 for 8 reps ?
@@Wolfieex3 Ofc not. It's one of those so called "haters" I'm affraid.
@@TheMisterPvp Guy can't even bench 225 for 5 and he is hating lol.
This is honestly the best fitness channel I’ve come across. Nobody else backs their statements up with legitimate science from real, academic sources. I appreciate you actually being able to support what you say.
You just haven’t been around scientific channels, check out Renaissance periodization and Greg nuckols
@@tokuryulopez9139 there are other channels that use science but jeff nippard is the best
Damn editing is getting really good, glad to see your channel growing. Long time sub here!
Alanz0 yeah, but too bad he can't edit the side effects of the steroids he takes.
vegan `killer fuck you hater
vegan `killer lol u funny. Competes natty, been lifting for 10+ years (prolly more than you, assuming), is pretty small (5'6 i believe) aka bigger frame impression, and obviously has all this knowledge he is kind enough to share with us. Hate somewhere else
Ben Broadhurst #2 hater
Ben Broadhurst #2 he
"Your actual chest looks more like this." Damn I wish.
Yeah my chest totally looks like that
*looks away in despair
3:00 That 21 Savage transition was so beautiful
What song was that?
Collin Vinson offended meek mill
The editing was all over the place right here.
That woman is wifey material holy cow
Indeed
Drew Plutowski same thing in said in my mind. Lucky guy!
WHOA ROFL how does your comment have 600 likes?? this dude and anyone who liked his comment are straight VIRGINS. any chick turns into "Wife material" when you have money and status. he looks succesful and hes in shape and has all the check marks that morons in society follow. that will bring in any chick unfortunately. its pretty pathetic how shallow and low woman are. yeah thats not wife material bud thats gold digger status hahahah
@@GeraltOfRivia99 sad individual spotted
@@jfthesixth8420 follower to society to make it a worse place spotted ? : )
Man i appreciate all the editing that goes into these science videos, i looks so professional! That 315 bench is a dream for me! Keep it up jeff!
His name is Jeff?
Oh nevermind
Sonny Jim my name is jeeeff
RashaunR best feeling ever just saying, youll get there
Can you explain the science behind this girl please? The statistical likelihood of superb gf isn't correlating properly to the gains Jeff made.
Rave7wist Who's to say there isn't an element of good luck involved too..
*slaps you in the face*
SCIENCE, BRUH
Rollo Q which is why they have higher IQs on average...
Mark Krystinak becaue of their culture, you dumb fuck.
Asian people as a whole, you ignorant ass. I have 2 separate quantitative science degrees. Maybe you should read up on more of your pseudo science Lamarkian adaptations and eugenics, dip shit.
I'm living vicariously through Jeff.
1 / ANATOMY
1 UPPER CHEST: DECENDING(MOVING DOWN)
2 MIDDLE CHEST: MOVING STRAIGHT ACROSS
3 LOWER CHEST: MOVING UPWARD
2 / WORKOUT
1 BENCH PRESS
PECS SIZE COLLERATED WITH 1RM INBENCH PRESS
2 INCLINE DUMBELL PRESS
45 DEGREE
3 BAYESIAN CABLE FLY
4 FLAT DUMBELL ISOMETRIC HOLD
TIME UNDER TENSION
2 TIME PERWEEK WILL BE BETTER THAN 1 FOR MAXIMIZING GROWTH
You’ve done me a solid, you’re an MVP
Only real fitness youtubers would know how much effort Jeff puts into these videos ! Amazing man, srsly ! HUGE thumb up from me.
"youtuber".. has 13k subscribers lol !!!
For Bulgaria this is a lot trust me
@@RoflJoker1994 60k*
@@RoflJoker1994 113k*
@@RoflJoker1994 114k
Most anticipated video of 2016
Ohh I forgot to say "First"
Jared Gates Fitness oh, you forgot to say (gay)
Joseph Ghassan I wasn't replying to you
vegan `killer Totally. Good one, man. Lol
Joseph Ghassan thanks, dude!!
this dude looks like canelo alvarez if he did bodybuilding
a huevo jajajajaj
A huevo hahahaha
Awebooo lol
Lol
Yooo that's what I said too, canelos younger brother...bamed Rubio! Get it? Lmfao
I have seen no better bodybuilding channels than yours. Keep up the good work mate and also provide the hyperlinks of the research papers that you refer, if you can.
bro! can you do this kind of video but on arms? arms are a weak body part of mine, I would like to hear your scientific way on training them
it's coming early in the new year! 😁
+Jeff Nippard awesome bro!! :D
Jeff Nippard q
same here its the weak link in my training, i feel the pump in chest whatever exercise i do but whenever there is arm i feel weak as fuck, i feel pump but i dont feel the arms when lifting, i feel fatigue in my arms whent raining, like blod cuts from my arms cause i get so much blod in em.
Edm Production it's the exact opposite for me. I struggle with feeling it in my chest so much. But whenever I hit arms I can feel the pump really well
Jeff these videos are changing the game, brilliant.
Amazing Jeff! I just discovered your video and I am blown away!!! Thank you for delivering a science based, well-documented instructional video. Keep it up!!
Some guy was trying to make me take up his bad form and I told him, “Jeff Nippard says otherwise”😂.
I think my favorite thing about Jeff is not just all the great information he constantly produces but the fact that he's lowkey a nerdy white boy that still likes that hood music lol
Song?
Hey Jeff just want to let you know that I only just found this channel yesterday but your content is incredible, every video is very well edited, you mixing things up with vlogs and workouts and voice overs is genius. You have gained yet another subscriber I hope to see this channel continue to grow much further, love your shit, keep it up.
Hi those fruit are really common in southern Italy in the summer, they are called Fico D'India, their seeds are edible since you eat a small amount.
Wasn't it either a tuna or pitaya?
Second video I've watched on this guys channel. I love how he explained the anatomy. But I also like the Subaru.
I have to say, as a medicine student who also likes to train in the gym, this is really satisfying to watch. And I think when it comes to content you are definitely the best youtuber in terms of Bodybuilding ! Thanks for the work you put into you videos
I trained chest twice a weekfor a year and my bench went up a lot, I also gained a good amount of mass. I noticed I never got sore after a chest day because of such high frequency.
48h rest is what you need to be be aware of, i have a 3 day rotation for full body, doing chest triceps, back biceps, shoulders (and 1x a week legs) im 8 months in now, started off at 0, basically benched 65lbs for 7 reps, now i can do a single 180lbs rep so yeah alot of difference. And at christmas break i wasnt be able to do chest for 5 days and i felt so sore for the first time in months....
what type of program did you do for chest?
the first half of the year it was all bodybuilding style, lighter weight with high reps. The last half of the year I used heavir weight with lower reps. I recommend switching it up every other week though. I hit 265 for 5 reps on bench last week and Im reppin 120 dumbells for 8 so Im still gaining strength
Nice, what kind of volume? Like 5 sets of 10?
If I wanted to go for strength I would go for 5 to 8 reps, On lighter days I would go for 10 to 15 reps. Im gonna make a video soon on my progression in size and strength over the last 2 years
My Chest/Shoulder/Tricep workout is as such. Tell me what you thing guys and any feedback would be really appreciated :)
Warm up by jumping jacks, stretches and doing 10 reps of wall walks hand stand then going down to the push up then back up the wall walk.
1. Barbell Bench Press (3 x 8-12r)
2. Incline DB Press -superset- Incline Cable Fly (3 x 8-12r)
3. Machine Fly (3 x 15r)
4. Elevated Pike Push up (3 x 10r)
5. DB Shoulder Press -superset- Cable Lateral Raise -superset- Cable front raise (3 x 8-12r)
6. Weighted Dips (3 x 8-12r)
After my workout, I like to do what is called the finisher for more tension and burn in my muscles:
1- Push up (20 reps)
2- Diamond Push up (20 reps)
3- Shoulder taps (20 reps)
4- Negative Jump Push ups (10 reps) - try these. They really burn your chest
5- Push up - hold at the bottom for 30s
I like to combine calisthenics with my workout. I use cable for lateral raise and fly because they add more tension and you really feel the muscle burn.
Love the science based approach. Thanks.
Right
Nice! Great work man!
this guy is amazing. i love all the scientific back up info to support what he says. plus i think those data are very true as thats exactly what i do and feel it helps my chest growth as long as i keep up with my nutrition.
The bench montage was so cool! I love how he enjoys making videos!
That fruit you're eating is Barbary Fig and it grows on some sort of cactus, the way you cut it is absolutely wrong 😂 you just take the outer layer off and then throw the whole thing into your mouth, at least that how we do it here in Egypt and Morocco, I tasted it once in America and it didn't taste as good as in North Africa, probably because it grows in deserts and that's not so often in some American states. I would definetly recommend trying it in North Africa whenever you get the chance because it will be totally different.
yah that's definitely how we eat it in egypt 😂😂
Definitely how I once eated it in Algeria
I know this comment is old but here in mexico we call it Tuna, it's really sweet and yep, Jeff has no idea how to eat it lol
You got u a good woman Jeff!
Chris Plant Strong Brown She has a phd!
She knows who brings the money in
exactly
Love that you had redbone in their by Gambino! Love the science and articles in your video brother!
I trust your advice and inputs because you name your sources instead of saying "research shows". Reliable, and once I actually applied it, real results showed. Good stuff for the long run!
Anyone else notice the typo on Hypertrophy at 5:12 ?
This channel needs to take off.
"DO YOU EVEN LIFT?!" haha my favourite part of the video!
Did you see the video where Jeff struggles to open the soy sauce packet?🤔...
he gives up and proceeds to open the soy sauce packet with ✂️ 🤭😁
had no idea you were Canadian until I heard you say "barn"
He sounds Canadian on every word. I'm English and it's very very easy to hear.
You guys do know there isnt just ONE Canadian accent right...
I speak manglish i love uk sounds. But idk how a canadian sounds to me it sounds the same like US. Pitty me
and no scapular retraction and elbow tucking on all pressing movements and your rotator cuffs will be destroyed by the time your 35 or so. So important to tuck and not do elbow flared bro presses. Jeff you should address issue in a video.
Your music edits are the dopest I've heard B! Good shit
so not only you're buff you drive a brz AND ITS STICK. goals af.
thekiller500099 I saw this as the opposite. If I had all that the last thing I would be driving is an underpowered compact.
thekiller500099 not a very fast car at all
thekiller500099 would rather a stick TT 370z
How is driving a BRZ goals? Lol
Id rather have a camaro zl1 1le
That fruit was a tuna/ pitalla from Mexico 🇲🇽
Pitahaya and tuna are different things, tunas are green, that was a pitahaya 👋🏼
Pitaya preworkout team!
It was a prickly pear in my country here in greece its called ''fragosiko''
I listen to/watch the informative section of the video 2 or 3 times. The depth of information in one vlog, coupled with seeing you actually example what you're talking about is what makes this channel so absolutely amazing.
You now have a fan... And having a beautiful girlfriend that hooks up breakfast as required as though she's actually happy to do it? I might be a little jealous.
Music in this video is on point anyone got the song list.
freshkid1124 first song Hell of a Night-Travis Scott
childish gamibon - redbone
run the jewles ft danny brown - Hey Kids (bumaye)
these 2 were in there
freshkid1124 Found another twin
Offended Meek mill ft young thugg & 21 savage is the instrumental he uses on most of the video
Hell of a night is such a dope song
Jeff can you do a warm-up science video?
Dude I just watched one of your videos and I immediately subscribed. I love how much you back up the things you're saying with science and statistics. And that little vlog at the end bro, that was golden! Your girlfriend acts a lot like my future girlfriend haha! Anyway keep up all the good work man! Definitely going to keep up with all your videos and work out advice !
Great video Jeff! I've learned a lot from your videos and have incorporated some of the concepts into my training. My bench has improved a lot since then! It was also actually fun to watch you guys run errands lol.
Jeff, these videos are just fire... A video on the science of pre-fatiguing a muscle would be fire too
I'm new to the channel. Love the science videos and how you break things down. I would love to see one about shoulders. It's a weak point for me. I think you can shed some light on the correct angles, hand positioning, etc to keep my workouts pain free. Thanks!
have to say.. this is the best youtube channel of all categories! you learn so much while enjoin looking! thanks for everything Jeff! I wish I had the oppertunity to meet you one day! big love from Sweden
Jeff, talk about the science on locking out elbows vs not locking elbows for chest gains. Jay Cutler says to avoid locking out elbows because the tension gets taken off the chest and goes to the triceps.
Travi$ intro, with great informative content backed up with facts... Im subscribed
Exceptionally helpful. Thank you man.
My fav video from Jeff, music is point, editing is on point, info is on point
I love the Danny Brown, Childish Gambino and 21 Savage playing during your bench
MongEatingMung what's the 21 Savage song
Fr whats the name of the song
Great tutorial and fun video. You guys make a great couple. It’s so pleasant to see these positive video - makes viewers genuinely happy I think. Pls continue with your efforts to get great videos up!!!
0:00 did anyone notice the mug changes appearance?!
It's a special mug that changes appearance based on heat. Here are some others if you are interested:, www.ebay.com/bhp/heat-sensitive-mug
considering how old this video is, you probably wont see this. but anywho, you can actually peel the prickly pear (aka cactus fruit) quite easily; if you cut the through the skin layer in the length (so vertically) you can then easily peel the skin off. the fruit should actually also be quite sweet and tasty, so im guessing the one you ate wasnt completely ripe
Very humble man.. God bless you brother
drives a brz as well omg this guy is living my dream life mad respect man
9:27 I dont know why that looks funny lol big dude walking with his hands in his sleevs like he's in elementary school.
I love how you brought home the Asian tourist, him standing there supervising you and your girlfriend putting the desk/table together. Haha
Jeff, if you ever try to eat Opuntia fruit again, do the following: first cut off the round extremes, then connect both extremes of the fruit as you perform a single cut along the skin. Finally, proceed to peel it starting from middle outwards. And yes, you can eat the seeds. They are quite sweet (same as kiwi but not as sour) but need to some to get there. Greetings
new favorite utuber. love the edits. love the hilarious chemistry between u and steph. kkep it up broo. love from canada - ajax ontario
What a lovely girlfriend! You two so cute awww
12:20 you know Steph was making faces behind the cam, making him smile like that!
I'm wondering if you could make a myth buster episode on muscle soreness, and discuss gains vs amount of soreness. A lot of guys tell me that they don't ever get sore anymore, and I tell them that's because they are not altering their intensity, motion, or weights enough to promote more growth, but I don't have any scientific basis for this claim. I personally ALWAYS am sore when I work out. I really push myself every time, and am physically drained afterwards. Very fatigued same day, and quite sore for the next couple days.
Hey Jeff, thank u for the amazing video! I have just one question concerning your back position in the bench press; I don't know, doesn't it hurt the back if we arched it that much? or is it still safe?
Jeff you have my favourite physique on UA-cam, without doubt
Bro's edits are highkey fire with the raps, like gawddamn.
bro your old videos are fire.. underrated af
jeez i seen big arms, but this guys arms are impressive. i dont know why
Ian Ramos theyre short and big so makes it look bigger
he is a manlet. They were made for bodybuilding.
If you notice, he cannot see the top of the fridge. That would be the largest contributing factor after massive amounts of hard work.
timothy pita Found the weak-ass lanky dude
Brad Parekh found the manlet
I like the timestamp in the descript.
Excellent video. Love the Science behind the information. On a side note, it was cool to see you and your lady having a good time together. I wish you both the best.
Jeff, idk if you still read comments, but this is your sickest video ever. Watch them all, and this was the best. Edits, info, actual workout. Love it.
Does no one else think it's weird that he showered before going to the gym?
Only Luxury No. It is nasty when you do not. Shower before and after.
@@Moi_81 gonna dry your skin out hella
😆😆😆
Gotta smell nice for when you meet some new honeys.
A nice cold shower can boost your energy levels
"I'm good at lifting barbells. Not... rectangular prisms."
Love the info brother but I’d take that belt off and wrap it around you and the bench. When I was in high school, our coach did that to stop us from arching on flat bench. Now 15 years later I keep my back flat as a board. Thanks for the content. Keep up the good work.
Super duper happy these vids got recommended! Love the no bullshit and scientific facts backed by citation.
That’s a fruit called “tuna” here in Mexico. You have to peel it.
Next SHOULDERS PLEASE!
that fruit grows all over the place in tunisia (it's not like there are special farms that just grows it), and we love. we use it's tree also as fences around houses in the countryside. and yeah, you don't eat it like that XD. (i don't know it's name in english)
this fruit is well known in many countries. And you don't put the seeds aside, you eat them all. When you get used to it, you don't feel them, they simply get lost in the pulp.
When I saw the breakfast I just remember my girlfriend but now she left me I still remember her because she use to eat a lot ...
If she was gonna lose interest in you anyways, it's better she left instead of having cheated on you and still trying to cling on using you.
Also if she left after doing all that, she's an idiot.
She cheated on him!
@@sickid41 what
@@thefakedeal I am saying if girls wanna live unhealthy lifestyle. To give me pussy first before they are fat and disgusting.
You're like a jacked, less annoying Ian McCarthy
That isometric hold as a finisher is a great idea. Your channel kicks ass!
EMG says decline dumbbell press, closely followed by incline dumbbell press.
You really should re-do this video with the new format that you've been doing
Hey Jeff, are your left handed? Just wondering and your posture presents as such. Thanks.
i dont know when it become cool to have that fucked up flat bench form which becomes a decline press and kinda defeats the point of the flat bench press. Great info and video though.
Hey but who handles your background music? Excellent selection and effects. Chopped and screwed, rewinding, mixing the instrumentals, cuts of the vocals interspersed throughout, this shit was flames....
Brain and braun 👍🏽👍🏽💪🏼.
Not just Braun( muscle)
Don’t get confused! People with a big chest MAY also have big gut
Me: *tries to arch that much*
Also me: *"I broke my back...my back broke...THPINAL"*
The fruit you were eating at the beginning of the video is called "Teen shoky" and it is extremely popular in Egypt, and it is sweet too