Great collab. Really speaks to the quality of yours and Dr. Paks educations and work as researchers that Nippard is working with you guys. Also speaks to his desire for actual good research and pursuit of best practice we can have for lifting
At this point Jeff should do a research paper and get his PhD that he deserves. The guy already knows all the research done. Therefore, has identified a key research area
Personally I'd love more of this style of video. just like rapid fire Q&A with citations to support. Anyone that follows either of you two probably already knows most of this stuff intuitively at this point, but having it put succinctly in one video is very valuable, I think.
@@TheHybrid350 Thank you for answering! But I see most of those videos focus on full ROM, but one standalone video that consolidates the proper full-lenghted partials of the top excerices he advises on would be good to have IMO.
This is why after all these years even with people making fun of him, I still listen to Nippard. He has very smart opinions concerning training with effort being more important than volume or intensity. You have to work the muscles with effort and with volume and intensity being knobs to turn while training with sufficient strain and effort to stimulate the body to grow stronger and bigger. Because ultimately the body is adapting to what it considers a necessary survival adaptation to an environmental stimulus as in getting bigger and stronger is necessary to do this thing which is threatening the body by causing it damage and consuming energy and nutrients. That is what it knows. Not that you're lifting weights to grow your muscle to look good on social media or the beach.
Thank you for that last bit. I have been on the same routine for about a year and I have been seeing gains in size and strength and didn’t see a reason to change it but had so many work out buddies tell me I needed to change it and “confuse the muscle.” Glad to hear there is little evidence for it outside of boredom.
@@JorgeHernandez-bz4ub Wolf is obviously above average in muscle mass for a natural lifter. I better hope that you arent on the juice as you desperately try to invalidate others achievements. Not a good look.
With the restricted feeding studies I've heard Dr. Trexler quote, and just guessing on evolutionary needs, I'd put my bet on protein timing really doesn't matter much cup. That being said I'd recommend spreading it on multiple meals for practicality, it's really ass to try and eat towards 130-180 grams protein in one meal. It makes for an awful digestion experience and awful day in general and even the food choices become weird. Non-scientific application. Fascinating how the old free powerlifting program by Greg Nuckols sounds a lot like the daily undulating periodization for muscle growth example in this context. Like let's say twice a week, one is your main lift at lower reps and the other is the accessory with a bit higher reps. It also fits the idea that the same exercise in same rep range can get exhausting for the joints and other structures as well as hypertrophy reasons. This was a cool video, Jeff being able to drop studies to support his opinions from the top of his head is pretty impressive for someone who didn't train in the field and science technically not being his job.
This was amazing. As a lean, early-intermediate lifter this gives me lots of confidence that what I'm doing is "correct" and the obsession around optimization for an adult with kids and a job can be sub-optimal.
I would love a long term study about meal frequency for musce growth. Group A with most if not all protein in 1 big meal, Group B with it spread out evenly between 3 or 4 meals and then Group C that has 3-4 meals but with snacks in between that contain protein
On periodization. I actually pick out a couple of days a week to do more volume or more intensive training -- just because I'm trying to avoid injury. If I train like that every day, the risk of injury goes up -- so, I only do that a couple days a week. That means I was doing periodization without knowing it, more by instinct or feel rather than scientific knowledge. Great discussion.
That study with experienced lifters comparing failure to 2-1 RIR doesn’t convince me for several reasons. Imo the effectiveness of a session should be measured by how much your performance dropped from what it was at the start of the session. Why would someone with fatigued muscles be able to perform anywhere near what they could at the start? They gained too much muscle within the time frame of the experiment. They claimed the average was 7 years experience from what I remember including having done powerlifting and shows and they even recorded some sets. This all sounded promising on paper but there’s no one people that advanced are getting a 7% increase (at least if house of hypertrophy did his math right I tried finding the before and after stars myself in the paper couldn’t find them) in 8 weeks was it maybe it was a little more but point stands that’s a ridiculous increase Look at Basement Bodybuilding’s road to 18 inch arms series for example a guy who knows how to train better than the vast vast majority including the average advanced lifter. He has 9 years under his belt now I think and it took him 6 months to get a 1% increase to his arms Some explanations I have on why they got such a good increase in a short time frame is 1 they made everyone increase their volume midway through so it was a new stimulus 2 the failure group perhaps was doing too much to begin with that they couldn’t fully recover from (muscle wise not even CNS) because they were told to do the same amount of volume they’d normally do. When you go to failure total sets should be going down at least initially until you adapt to it. That in of itself is already gonna cause gains and the same for the 2-1 RIR group they probably weren’t use to being at an actual 2-1 RIR
A benefit of novelty is that if you just do one exercise for a long time, you'll tend to develop techniques to recruit other muscles to assist you. When you switch exercises, you'll let the muscle memory for that technique degrade so you can just focus the target muscle. By the end of my first year of weight lifting, I was using my traps to boost the weight during a bicep curl and after I noticed I found it difficult to fix my technique so I switched to concentration curl and saw better gains.
That can be prevented by closely watching your technique from the get-go and not letting it degrade with time, so you avoid progressive cheating instead of genuine progressive overload taking place. In fact, the opposite should be the case: as the time passes by, you focus on polishing the technique and getting a bit better at an exercise. I feel my technique is better than ever now after 2 years of lifting on pretty much every single exercise, have not noted any "erosion" on any movement, but I do still feel there are things to improve, just not because I used to be better at them, but rather because I haven't been good enough in the first place.
@@SolntsaSvet Exercise staleness does seem to be a thing, though, where the muscle is just less and less stimulated by the same movement pattern over time, even with progressive overload.
@@SeuOu I'm not sure there is actual empirical evidence of that happening, but I've heard people saying that, including some of the fitness "sages", like Dr Mike Israetel. In any case, it's not a bad idea to include some variety in one's workout or to periodically shuffle things a bit. Certainly won't hurt, unless one constantly keeps changing the exercises just for the sake of variety, without ever getting really good at performing any of the movements.
Enjoyed this one . BTW: I usually hate most "evidence based coaches", who cherry pick a research to prove their point or cherry pick research to stir the pot.
i feel like training hard is the way to go. Training to failure question often arises when someone is lazy enough and feel like they just want to get the heck out of the gym as soon as they reached there.
I 100% agree with jeff nippard about volume I have tried all types of volume and rep ranges and my best gains have come from 8-10 weekly sets 4-9 rep range every exercise, I never have to deload my gains progress way faster
when I do just 8sets a week per muscle group I do everything to failure. If I would go for let say 15-20 sets/week I would do approx only 50-75% to failure. Other sets I would end up with 1-3 reps in a tank.
Personally even as someone who was a beginner again after a long break, adding volume was not that hard and definitely played a role in very quickly getting old gains back/newbie gains Allowed me to very quickly regain both strength and muscle and if I had not added that volume there is no way I could have safely continued to progressively overload to match the strength gains simply with reps or load additions. This is especially true for the large compound lifts where in the beginner to intermediate stage you have to be wary of your muscles outpacing your joints
what makes no sense to me about the frequency studies re: hypertrophy is that we know high frequency increases strength more in the short term (through neuromuscular adaptations, primarily), and more strength should allow you to progressively overload with higher weight for a higher growth stimulus faster - no? so for a short term hypertrophy cycle why wouldn't those short term strength adaptations have pay hypertrophy dividends at constant volume? is it the fatigue tradeoff?
I am by no means a scientist nor am I popular workout influencer but I do lean towards science-based information and meta-analysis to fuel my workout programs therefore Mike and wolf and Jeff are the people that I tend to follow having said that it is so important to reinforce when getting into the weeds so deeply and so technically with these analysis is and data and that is the individual person and their genetics and their injuries Etc no matter how technical and Science and database you must do what works for you and that is generally an exercise with proper nutrition proper form and exercises that are definitely giving you growth and a pump but also are not causing you pain to do them properly therefore I will reinforce individualism as all three of these people whom I follow promote this is General outlines and information that is science-based and accurate but you must find out what works for you by trial and error and consistency
The answer around the 9min mark is pretty much perfect with the one cavate regarding 'novice' trainees: are they actually training? (You'd be amazed how many people who go to the gym 'three times a week' average 2-4 visits a month.)
I'm one of those weirdos that actually goes three times a week, every week, like I say. Been going a 4th day lately to work on, lacking parts, which is really everything.
I think the more advanced you are, the LESS sets you need and can recover from as you can push yourself closer to failure and will be using much heavier weights.
Is combining high fat with high carbs during the same meal potentially bad? What about eating a high fat meal then a high carb meal a couple hours later then a high fat meal a couple hours later again? I have heard about the Randle Cycle but not sure if it applies to the latter scenario.
Hi Eddie! Ideally you want to have your higher fat meal relatively far away from your workout windows (it reduces proteins and carbs digestion rate). Higher carbs for pre-workout or intra workout is good. If you want to do high fat then high carb, make sure you schedule your high carb meals around activities which will require more energy than at other times during the day. You may also use high fat before bed time if you have trouble with hunger at night. Proteins should ideally be spread out equally between your 3-5 meals. You may reduce protein intake a bit in your pre workout and intra workout if you fear you'll be bloated. I'd say engineering your carb and protein schedule is more important than fat, so do what makes you feel best with your fats. Have fun pumping iron!
depends on how many calories you're burning. Someone in Ranger school, Q Course, BUD/s, would still lose weight. I was in the military and I kinda out ran my shitty diet.
As a woman, who has never been in a dedicated surplus for muscle growth- what surplus %age is recommended and for what length of time? To Maximise muscle growth.
Regarding Protein Intake: Is my Daily Protein Intake being synthesized to build the muscle I trained earlier today? or the one I trained yesterday? or the day before? or does synthesis take long enough for the protein I eat today to actually build the muscle I will train tomorrow?
Jeff is just wrong on the relative effort vs volume discussion. We already know there’s very little difference between 1-3 RIR vs 0 RIR and we know that the dose response relationship with volume basically means + volume usually means + gains. The choice is obvious when you look at it like this no?
We also know that people can activate muscle fibers to different extents. So failure, if you can activate 50% of your biceps vs someone who can 30% is going to be very different. I had trouble activating my lats, failure wasn’t enough at all, however I could do one set of other muscles and got huge stimulus.
@@alanESV2 that makes sense and I agree as I’ve done the same thing just with my triceps on certain exercises. I still think that generally it’s the case that people should focus on increasing volume rather than their relative effort. This of course assumes that they are training sufficiently hard (1-3 RIR)
@@kevinpurnell9465 why would you increase volume when you can increase the stimulus on a per set basis having less muscle damage/fatigue overall so you are always recovered easily
When talking about sets per muscle per week, if we’re saying 10 sets per week for shoulders would that indicate 10 sets per week for each head of the shoulder, therefore 30 total shoulder sets? Or 10 overall sets?
Fckin hell😂😂😂😂😂😂😂😂😂😂😂😂😂😂 is this a serious question??? It's overall 10 sets per MUSCLE GROUP per week friend. Nothing hard to understand. Just 2 to 3 exercises for a muscle group is enough btw.. also 10 is for beginners, but if you been training for years then 10-20
Why is no one talking about "bulking 24h after training and cutting 24-48h after training" ? On average you're maintaining, but we know most growth occurs when you eat around the time you train + sleep after. What do you think? Realistically a lot of people find it extremely hard to lose weight for extended periods of time.
@@intjrovert9611 I agree with this. But could you say that you reaped most of the benefits? It's not optimal for muscle building for sure (otherwise we would just bulk), but if you're maintaining weight, I still don't see why it's not optimal to alternate +20% calorie intake and -20% calorie intake days, with the increased calorie intake starting 4h before training and ending 20h after training.
you do, people saying you need more are wrong, volume only stimulates growth to a certain point and the bigger you are the more volume negatively affects you
So if 1-3 RiR training is relatively equal to failure should I do 3 RiR training with more volume? I feel like that would maximize growth no? Because I'm taking no sets to true failure my fatigue should be low and my maximum recoverability should be high and I can put the rest of my energy into volume. This is making sense in my head but I would want to hear your thoughts on it.
it would be smarter to train 1rir or failure lower volume, mechanical tension is more important than volume, more muscle damage inhibits growth always prioritize effort over volume
Aggresive surplus sound too much like +500kcal from mantaining A real aggressive bulk wouldn't get over 300kcal extra to mantainence, or at least in the firsts month
Wow Milo does that weird thing where he stares you right in the eye non stop when you don't look at him, and looks away for any actual eye contact. Just don't stare in someone's eyes when they're in close proximity, it's not difficult
Jeff's channel is a case study of getting more and more educated and increasing understanding of the evidence over time. Mad respect.
Progressive overload
Jeff is dropping more papers than Benjamin Franklin
He better not go galavant in France and abandon us
Just like how you be sweeping comments about hersoyvac !
@@mattc4266 who’s hersoyvac my guy
Varun with the broom 🧹
Clean it up!
The janitor of the fitness scene made sure that Hersovyac's closets (ideology and the other one) remains closed!
Jeff Nippard is just such a joy to watch.
Such a bright, humble and hard working guy. Respect!
Jeff really speaking facts, he really is changed a lot even from a year ago he is someone who is open minded
Great collab. Really speaks to the quality of yours and Dr. Paks educations and work as researchers that Nippard is working with you guys. Also speaks to his desire for actual good research and pursuit of best practice we can have for lifting
08:42 : How i look in my home mirror
08:52 : How i look in a car window
😅
too real
bruh I can't have one unique thing about myself. why tf does everyone think the same fucking thing in private 😭
@hikenzankusen indifferent to woman? Dafuq is this mgtow BS
@hikenzankusen wtf
At this point Jeff should do a research paper and get his PhD that he deserves. The guy already knows all the research done. Therefore, has identified a key research area
Personally I'd love more of this style of video. just like rapid fire Q&A with citations to support. Anyone that follows either of you two probably already knows most of this stuff intuitively at this point, but having it put succinctly in one video is very valuable, I think.
A dope discussion. I didn’t know Jeff was deep in the science like that but he actually knows his stuff 👌🏽
oh, for sure, he's a super nerd about it. No degree, but you can't tell.
I thought that was his whole appeal? The science/evidence based approach to everything basically
@@brandall101I came to Jeff's nipples channel when I saw his gfs glutes in the thumbnail. Giggity
Please do a video showing how to properly execute lengthened partials for each muscle group
Check the Playlist for this channel and there's a Playlist full of how to do workouts
@@TheHybrid350 Thank you for answering! But I see most of those videos focus on full ROM, but one standalone video that consolidates the proper full-lenghted partials of the top excerices he advises on would be good to have IMO.
@jdanielortega you just have to find a spot that indicates the end of the partial, anywhere between 1/3 and 2/3 of the full rom is fine
“My name is Jeff” cracked me up 😂
This is why after all these years even with people making fun of him, I still listen to Nippard. He has very smart opinions concerning training with effort being more important than volume or intensity. You have to work the muscles with effort and with volume and intensity being knobs to turn while training with sufficient strain and effort to stimulate the body to grow stronger and bigger. Because ultimately the body is adapting to what it considers a necessary survival adaptation to an environmental stimulus as in getting bigger and stronger is necessary to do this thing which is threatening the body by causing it damage and consuming energy and nutrients. That is what it knows. Not that you're lifting weights to grow your muscle to look good on social media or the beach.
I'm subscribing to him now, but what do people make fun of him for?
Came for Jeff stayed for Jeff
You did what?🤨
no diddy
I did what I did, boy
Love me some Nippard. I am frugal with my hypertrophy dollars. Just cashed in on Nippard program. Support my boiy Jeff.
5:15 You check yourself out in the camera, realise the angle isn't great, so you lean forward and flex. XD
Fun convo! Jeff Nippard is the goat. Love that guy!
Two heavy weights of evidence based lifting science
Thank you for that last bit. I have been on the same routine for about a year and I have been seeing gains in size and strength and didn’t see a reason to change it but had so many work out buddies tell me I needed to change it and “confuse the muscle.” Glad to hear there is little evidence for it outside of boredom.
I never noticed how much jeff nippard sounds like ben shapiro. 😂
i just closed my eyes and pictured him and your right hooly
I love when Jeff and General Haffaz Aladeen (the Dictator) join together to discuss science. "- Niiiice"
I didn't know Jeff ended all his statements with question marks
LOL SAME! Bothered me a bit tbh.
Canadian thing
He's trying to be respectful. Since Dr Milo is the clear expert, he's using a question intonation to say "is that true? would you agree with that?"
05:20 when Wolf looks at the camera and thinks he better flex those muscles
Hahaha. Sharp noticed 😂
What muscles.?😂
@@JorgeHernandez-bz4ub Wolf is obviously above average in muscle mass for a natural lifter. I better hope that you arent on the juice as you desperately try to invalidate others achievements. Not a good look.
@@JorgeHernandez-bz4ubikr lmao. Science based lifters are tiny…
@@contentkeeper8769 have you seen jeff...
With the restricted feeding studies I've heard Dr. Trexler quote, and just guessing on evolutionary needs, I'd put my bet on protein timing really doesn't matter much cup. That being said I'd recommend spreading it on multiple meals for practicality, it's really ass to try and eat towards 130-180 grams protein in one meal. It makes for an awful digestion experience and awful day in general and even the food choices become weird. Non-scientific application.
Fascinating how the old free powerlifting program by Greg Nuckols sounds a lot like the daily undulating periodization for muscle growth example in this context. Like let's say twice a week, one is your main lift at lower reps and the other is the accessory with a bit higher reps. It also fits the idea that the same exercise in same rep range can get exhausting for the joints and other structures as well as hypertrophy reasons.
This was a cool video, Jeff being able to drop studies to support his opinions from the top of his head is pretty impressive for someone who didn't train in the field and science technically not being his job.
Loved this collab..
This was amazing. As a lean, early-intermediate lifter this gives me lots of confidence that what I'm doing is "correct" and the obsession around optimization for an adult with kids and a job can be sub-optimal.
Closed book on the spot oral presentation is mental.
I would love a long term study about meal frequency for musce growth. Group A with most if not all protein in 1 big meal, Group B with it spread out evenly between 3 or 4 meals and then Group C that has 3-4 meals but with snacks in between that contain protein
12:47 the editing here was top notch
I love the reference
On periodization. I actually pick out a couple of days a week to do more volume or more intensive training -- just because I'm trying to avoid injury. If I train like that every day, the risk of injury goes up -- so, I only do that a couple days a week. That means I was doing periodization without knowing it, more by instinct or feel rather than scientific knowledge. Great discussion.
Am I the only who thinks there is some *chemistry* between these two? Sitting close to each other as well
they definitely have some Fe going on together
😂😂😂
It’s all about the beards and brains
Dr. Mike will be Jealous
Jeff is gonna have to fight Dr Pak for that...
That was an excellent discussion. Do more of this original content rather than critiques of others...
1-2 RIR seems to be the sweet spot for maximising muscle growth without the associated fatigue of going to failure
That study with experienced lifters comparing failure to 2-1 RIR doesn’t convince me for several reasons. Imo the effectiveness of a session should be measured by how much your performance dropped from what it was at the start of the session. Why would someone with fatigued muscles be able to perform anywhere near what they could at the start?
They gained too much muscle within the time frame of the experiment. They claimed the average was 7 years experience from what I remember including having done powerlifting and shows and they even recorded some sets. This all sounded promising on paper but there’s no one people that advanced are getting a 7% increase (at least if house of hypertrophy did his math right I tried finding the before and after stars myself in the paper couldn’t find them) in 8 weeks was it maybe it was a little more but point stands that’s a ridiculous increase
Look at Basement Bodybuilding’s road to 18 inch arms series for example a guy who knows how to train better than the vast vast majority including the average advanced lifter. He has 9 years under his belt now I think and it took him 6 months to get a 1% increase to his arms
Some explanations I have on why they got such a good increase in a short time frame is 1 they made everyone increase their volume midway through so it was a new stimulus 2 the failure group perhaps was doing too much to begin with that they couldn’t fully recover from (muscle wise not even CNS) because they were told to do the same amount of volume they’d normally do. When you go to failure total sets should be going down at least initially until you adapt to it. That in of itself is already gonna cause gains and the same for the 2-1 RIR group they probably weren’t use to being at an actual 2-1 RIR
A benefit of novelty is that if you just do one exercise for a long time, you'll tend to develop techniques to recruit other muscles to assist you. When you switch exercises, you'll let the muscle memory for that technique degrade so you can just focus the target muscle. By the end of my first year of weight lifting, I was using my traps to boost the weight during a bicep curl and after I noticed I found it difficult to fix my technique so I switched to concentration curl and saw better gains.
That can be prevented by closely watching your technique from the get-go and not letting it degrade with time, so you avoid progressive cheating instead of genuine progressive overload taking place. In fact, the opposite should be the case: as the time passes by, you focus on polishing the technique and getting a bit better at an exercise. I feel my technique is better than ever now after 2 years of lifting on pretty much every single exercise, have not noted any "erosion" on any movement, but I do still feel there are things to improve, just not because I used to be better at them, but rather because I haven't been good enough in the first place.
Is this what Arnold meant about "shocking" the muscles?
@@SolntsaSvet Exercise staleness does seem to be a thing, though, where the muscle is just less and less stimulated by the same movement pattern over time, even with progressive overload.
@@SeuOu I'm not sure there is actual empirical evidence of that happening, but I've heard people saying that, including some of the fitness "sages", like Dr Mike Israetel. In any case, it's not a bad idea to include some variety in one's workout or to periodically shuffle things a bit. Certainly won't hurt, unless one constantly keeps changing the exercises just for the sake of variety, without ever getting really good at performing any of the movements.
oh man, I can hear those science-based lifters talk all day. What a blessing from the lord
Enjoyed this one . BTW: I usually hate most "evidence based coaches", who cherry pick a research to prove their point or cherry pick research to stir the pot.
I wanna see them stand next to each other
One's short and one's tall. Shocker, I know.
i feel like training hard is the way to go. Training to failure question often arises when someone is lazy enough and feel like they just want to get the heck out of the gym as soon as they reached there.
I 100% agree with jeff nippard about volume I have tried all types of volume and rep ranges and my best gains have come from 8-10 weekly sets 4-9 rep range every exercise, I never have to deload my gains progress way faster
That last citation got dangerously close to "My source? My source is I made it the fuck up." Great chat guys.
when I do just 8sets a week per muscle group I do everything to failure. If I would go for let say 15-20 sets/week I would do approx only 50-75% to failure. Other sets I would end up with 1-3 reps in a tank.
As Arnold would say ‘yooo’vv got to shok da musssselll’
I realised that all this info is for free.
Thank you Dr.Milo Wolf
Personally even as someone who was a beginner again after a long break, adding volume was not that hard and definitely played a role in very quickly getting old gains back/newbie gains
Allowed me to very quickly regain both strength and muscle and if I had not added that volume there is no way I could have safely continued to progressively overload to match the strength gains simply with reps or load additions.
This is especially true for the large compound lifts where in the beginner to intermediate stage you have to be wary of your muscles outpacing your joints
Where'd this guy come from?? First Dr. Mike now Jeff!
Bro you legit look like gigachad
what makes no sense to me about the frequency studies re: hypertrophy is that we know high frequency increases strength more in the short term (through neuromuscular adaptations, primarily), and more strength should allow you to progressively overload with higher weight for a higher growth stimulus faster - no? so for a short term hypertrophy cycle why wouldn't those short term strength adaptations have pay hypertrophy dividends at constant volume? is it the fatigue tradeoff?
I am by no means a scientist nor am I popular workout influencer but I do lean towards science-based information and meta-analysis to fuel my workout programs therefore Mike and wolf and Jeff are the people that I tend to follow having said that it is so important to reinforce when getting into the weeds so deeply and so technically with these analysis is and data and that is the individual person and their genetics and their injuries Etc no matter how technical and Science and database you must do what works for you and that is generally an exercise with proper nutrition proper form and exercises that are definitely giving you growth and a pump but also are not causing you pain to do them properly therefore I will reinforce individualism as all three of these people whom I follow promote this is General outlines and information that is science-based and accurate but you must find out what works for you by trial and error and consistency
why does this feel more like a quiz than an interview
Probably because it is 🤷
Because it's set up as a knowledge test in other words a quiz
Yeah, it felt like a big bro quizzing a little bro about life facts or something.
It's literally a quiz, that's why.
@@gibbsmLeast insane Science based lifter. Stay small kiddo
Dang, Milo, almost looking like you lift in this video 😮
The answer around the 9min mark is pretty much perfect with the one cavate regarding 'novice' trainees: are they actually training? (You'd be amazed how many people who go to the gym 'three times a week' average 2-4 visits a month.)
I'm one of those weirdos that actually goes three times a week, every week, like I say. Been going a 4th day lately to work on, lacking parts, which is really everything.
Lengthened partials are more applicable on some exercises than others
I bet this is the kind of conversation sports science nerds have in the pub. 🤣
I'd love a video on periodizitation and the different kinds of it😊
Dr. Wolf's name is justified with that chest hair
My name is Jeff
This was a dope crossover.
Biomechanics by Doug Brignole is the way
In the battle of the beards, meelo woolf is mogging the nip
I think the more advanced you are, the LESS sets you need and can recover from as you can push yourself closer to failure and will be using much heavier weights.
My mans got that Nightwing chest hair pattern.
Conclusion: Jeff has more fitness based scientific knowledge than Dr. Wolf. Mic drop.
Is combining high fat with high carbs during the same meal potentially bad? What about eating a high fat meal then a high carb meal a couple hours later then a high fat meal a couple hours later again? I have heard about the Randle Cycle but not sure if it applies to the latter scenario.
Hi Eddie! Ideally you want to have your higher fat meal relatively far away from your workout windows (it reduces proteins and carbs digestion rate). Higher carbs for pre-workout or intra workout is good.
If you want to do high fat then high carb, make sure you schedule your high carb meals around activities which will require more energy than at other times during the day.
You may also use high fat before bed time if you have trouble with hunger at night.
Proteins should ideally be spread out equally between your 3-5 meals. You may reduce protein intake a bit in your pre workout and intra workout if you fear you'll be bloated.
I'd say engineering your carb and protein schedule is more important than fat, so do what makes you feel best with your fats.
Have fun pumping iron!
depends on how many calories you're burning. Someone in Ranger school, Q Course, BUD/s, would still lose weight. I was in the military and I kinda out ran my shitty diet.
As a woman, who has never been in a dedicated surplus for muscle growth- what surplus %age is recommended and for what length of time? To
Maximise muscle growth.
Jeff Nippard sounds exactly like NileRed.
Greetings from Germany 🇩🇪
Which programming is The best for grow SBD for advanced lifter
Love the DYEL? in the backboard
Regarding Protein Intake:
Is my Daily Protein Intake being synthesized to build the muscle I trained earlier today? or the one I trained yesterday? or the day before? or does synthesis take long enough for the protein I eat today to actually build the muscle I will train tomorrow?
All of the above
I'm at 26% body fat, I have built in calories to burn until about 18-20%
Jeff is throwing out more papers than MIA
Jeff is just wrong on the relative effort vs volume discussion. We already know there’s very little difference between 1-3 RIR vs 0 RIR and we know that the dose response relationship with volume basically means + volume usually means + gains. The choice is obvious when you look at it like this no?
We also know that people can activate muscle fibers to different extents. So failure, if you can activate 50% of your biceps vs someone who can 30% is going to be very different. I had trouble activating my lats, failure wasn’t enough at all, however I could do one set of other muscles and got huge stimulus.
@@alanESV2 that makes sense and I agree as I’ve done the same thing just with my triceps on certain exercises. I still think that generally it’s the case that people should focus on increasing volume rather than their relative effort. This of course assumes that they are training sufficiently hard (1-3 RIR)
@@kevinpurnell9465 why would you increase volume when you can increase the stimulus on a per set basis having less muscle damage/fatigue overall so you are always recovered easily
When talking about sets per muscle per week, if we’re saying 10 sets per week for shoulders would that indicate 10 sets per week for each head of the shoulder, therefore 30 total shoulder sets? Or 10 overall sets?
Fckin hell😂😂😂😂😂😂😂😂😂😂😂😂😂😂 is this a serious question??? It's overall 10 sets per MUSCLE GROUP per week friend. Nothing hard to understand. Just 2 to 3 exercises for a muscle group is enough btw.. also 10 is for beginners, but if you been training for years then 10-20
Jeff is impressive.
Why is no one talking about "bulking 24h after training and cutting 24-48h after training" ?
On average you're maintaining, but we know most growth occurs when you eat around the time you train + sleep after.
What do you think? Realistically a lot of people find it extremely hard to lose weight for extended periods of time.
because after 24h you still need protein/calorie surplus to repair your damaged muscle from training
@@intjrovert9611 I agree with this. But could you say that you reaped most of the benefits?
It's not optimal for muscle building for sure (otherwise we would just bulk), but if you're maintaining weight, I still don't see why it's not optimal to alternate +20% calorie intake and -20% calorie intake days, with the increased calorie intake starting 4h before training and ending 20h after training.
Bro who gave Jeff such a short chair that’s bullying 😭
The discussion here, the respectful perspectives in such a peer to peer environment... well done.
He actually said it
The two GOATs
no way, the Furry and the Nipple discussion how to lift the iliac lat pulldown the right
I was under the impression that you need less volume as you get bigger and stronger as recovery will take longer
you do, people saying you need more are wrong, volume only stimulates growth to a certain point and the bigger you are the more volume negatively affects you
as you get more experienced you are able to recruit more motor units easily aswell so doing more volume just inhibits recovery with not much benefit
So if 1-3 RiR training is relatively equal to failure should I do 3 RiR training with more volume? I feel like that would maximize growth no? Because I'm taking no sets to true failure my fatigue should be low and my maximum recoverability should be high and I can put the rest of my energy into volume. This is making sense in my head but I would want to hear your thoughts on it.
it would be smarter to train 1rir or failure lower volume, mechanical tension is more important than volume, more muscle damage inhibits growth always prioritize effort over volume
Fucking fantastic video gentlemen 🤘
Aggresive surplus sound too much like +500kcal from mantaining
A real aggressive bulk wouldn't get over 300kcal extra to mantainence, or at least in the firsts month
For the algorithm
do you need a suprlus if you were trying a "recomp"? i'm assuming that is more a deficit but protein is higher?
I'd stay at maintenance with a high protein diet. You won't lose weight, but if you have intense workouts you'll push your body to a recomp
S tier - wtf lets go that was insane
Neeeeerrrrds!!!
Love it! :D
Wow Milo does that weird thing where he stares you right in the eye non stop when you don't look at him, and looks away for any actual eye contact.
Just don't stare in someone's eyes when they're in close proximity, it's not difficult
14:22 Dr. Mike wants to know your location
Dr Mike doesn't recommend adding volume week to week. He recommends going closer to failure week to week (i.e. increasing intensity).
@@s98715he recommends both. Get the hypertrophy app and you’ll see. We accumulate volume throughout the meso up until deload week
Arnold and Franco in some universe.
Very cool vid 👍
We're calling pre-prints "original prints" now? what?
I thought you are going to do a Jeff's test he designed to determine how smart you are in this field or something and then rate that test.
You just can’t outprogram effort. It’s not that complicated.
Citation: 💪
I see Jeff, i press like.
One does not simply debunk the master
@Wolf Coaching living up to the name, as hairy as it gets. Those follicles must have abused the lengthen partials 😂
My name is Yeff