Advanced Training Techniques: Supersets, Eccentrics, Dropsets, High Volume ft. Dr. Brad Schoenfeld
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- Опубликовано: 27 апр 2019
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TIMESTAMPS:
2:30 - Intro
3:33 - How much does science matter? Can you just "train hard and eat right"?
10:03 - Is a study useful if the subjects are beginners?
14:17 - Is John "Mountain Dog" Meadows' training style broscience or legit?
18:16 - Dropsets discussion
20:30 - Accentuated eccentrics
24:02 - Other advanced intensity techniques (supersets, etc)
27:34 - How important is technique for hypertrophy? (Cheating discussion)
33:23 - Is it safe to internally rotate on a lateral raise or upright row?
38:44 - What does Brad's split/training program look like?
40:30 - Is there any value in altering the strength/resistance profile or exercises (ex. using cables instead of dumbbells)
45:32 - Is the leg press just as good as the squat for growth if using progressive overload?
50:00 - High volume training: Brad's new paper showing benefit to 30-45 sets per bodypart per week vs other surrounding studies.
SOURCES:
Scientific References:
Dropsets paper:
www.researchgate.net/profile/...
The intensity technique paper:
www.researchgate.net/publicat...
Fonseca study showing benefit to exercise variation:
www.ncbi.nlm.nih.gov/pubmed/2...
The grouped vs separated supersets study (Brad was right: they measured muscle activation and markers of muscle damage)
www.ncbi.nlm.nih.gov/pubmed/2...
Fisher and Steele paper:
www.researchgate.net/publicat...
Brad's Volume Study:
www.ncbi.nlm.nih.gov/pubmed/3...
Brad's IG:
/ bradschoenfeldphd
MUSIC
‣ Ryan Little - Take It Easy
‣ / ther4c2010
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 
Развлечения
Timestamps! Enjoy!
2:30 - Intro
3:33 - How much does science matter? Can you just "train hard and eat right"?
10:03 - Is a study useful if the subjects are beginners?
14:17 - Is John "Mountain Dog" Meadows' training style broscience or legit?
18:16 - Dropsets discussion
20:30 - Accentuated eccentrics
24:02 - Other advanced intensity techniques (supersets, etc)
27:34 - How important is technique for hypertrophy? (Cheating discussion)
33:23 - Is it safe to internally rotate on a lateral raise or upright row?
38:44 - What does Brad's split/training program look like?
40:30 - Is there any value in altering the strength/resistance profile or exercises (ex. using cables instead of dumbbells)
45:32 - Is the leg press just as good as the squat for growth if using progressive overload?
50:00 - High volume training: Brad's new paper showing benefit to 30-45 sets per bodypart per week vs other surrounding studies.
You rock bro
I'll try and keep replying until i find something to ask....
Thanks you have motivated me to start working out!
Great video
I want you to do a video on arginine0
So I'm ALSO planning an Advanced Technique Tuesday series (coming soon) that will cover EVERY advanced intensity technique you can think of in gory detail with training examples. I'm planning to cover dropsets, every type of superset, isoholds, rest-pauses, forced reps, heavy eccentrics, advanced tempos, and much more! On the way as soon as Technique Tuesday finishes up! Stay tuned
Sounds good. Maybe also consider Bloodflow Restriction
21's and stretching during the set (between reps) too please!
Thank you for your work, you bring a lot of genuine value (& entertainment) - which feels like a rarity on the internet
Kudos/all the best (y)
Lord KynG he’s already done a video on stretching between sets. Conclusion was that stretching for under 30 seconds between sets resulted in significant gains
Looking forward to it. We still need to see you and John Meadows do a back day.
No one else appreciates the nuances for the science for this industry as much as you. You truly mean a lot to us Jeff. Thanks for the great content as usual.
Bro, this shit should be on DVD and Netflix. Best podcast
beats the secret.
Jeff would be a cool guest on JRE
Josh Gurk yes please
People say that about literally everyone
Ryan Burnham alright no burnham
@@ryanburnham9270 There are quite a few people that would be good guests on JRE.
Go check out Andy Galpin on JRE
Great Vid Jeff! In all your interviews you always go out of your way to thank your guests for donating their time and their contribution to our great sport. Just know that there are a lot of us that feel the same about yourself! When I watch your first Vids to your latest Vids and keeping in mind your achievements and internet popularity it’s great to see that you still come across as a grounded and good person with no arrogance. There’s a few other Jeff’s that also give fantastic advice but in terms of their attitude the same can’t be said!
I’m amongst the masses that love to hear anything that Dr Brad has to say and his volume study has generated so much opinion and hundreds of Fitness tubers have referenced his findings. But not many, except for Revive Stronger have challenged it in a respectful and science backed up manner. One main concern of that study is that it was not a blind study and guys like the funny Dr Mike also comment that in hindsight it should have been. Today in your interview you spoke about the minimum volume of 10 sets and I think all of us agreed with you that 10 sets throughout a week might affect a newbie but for most of us we wouldn’t even consider that as training! And exercises like rows should definitely not be considered as bicep training. Perhaps you could do a follow up round table with Guys like Lyle Mc Donald who are educated but could provide an alternative or different narrative. It seems some of the findings are not given the proper context so the messages or take homes are somewhat blurred. Not looking for a trash type Jerry Springer show, but I think someone with the respect and morales that you have would give it the best chance of being conducted the way it should be. Keep up the great work.
I love your podcast interviews Jeff; thank you so much, and to Brad also. Having a nuanced presentation of these topics that emphasises the limits of current knowledge is so valuable. I feel like the way exercise research is presented is frequently counter-productive, because it doesn't explain the specific circumstances where the findings apply, or how important they are in relation to other information, so the general population gets a totally distorted view of what ideas really deserve consideration in their own training. Your channel is a great corrective.
Jeff, I love your videos man. Currently following your advanced hypertrophy program. So far, my numbers are increasing week to week. Thanks for your help and guidance. Have a great day man
Was just rewatching your old videos wishing you'd drop something, thank you Jeff!
Ever since I started properly organizing my exercises based on science and biology, I've seen faster strength gains than I ever have before and have learned so much about weight lifting and my own biology. It was an honor listening to Dr. Schoenfeld speak and thank you both for what you do and for teaching us such knowledge!
No
Big fan of yours Jeff! Just finished week 1 of your 16 week LPP program. Loving it so far. Can't wait to see the results. Keep up the amazing work! 🇨🇦
Thank you Dr. Brad for your contribution to the sport. Learned a lot from your studies. My gains also thank you
I was very hesitant on his paper reading it. I really enjoyed this video and his responses on everything. Keep it up!
For A 3 Year Old Podcast, I Got A Ton Of Valuable Information From It!
As A 61.5 Year Young Man That's Just Getting Back Into The Lifting Game! This Has Definitely Enlightened Me As To The Training Volume That I Need To Produce The Results I'm Looking To Achieve!
Thank Both Of You For The Well Researched And Well Established Information! It's Truly Appreciated! 👍✌️😎
Jeff you’re doing an amazing job with this channel! Loving this science inclined approach. Learnt so many things already. I’m on the first week of your push/pull/legs program right now and enjoying it thoroughly. Wishing you the best of luck.
Why does this always come out when I'm studying ? My poor grades
Jeff's studies are more productive and useful in life than school ones.
@@BaccatePlayer it depends
It's your destiny to be a stereotypical meathead forever. Embrace it.
Are you saying education is important, but big biceps are importanter ?
@@opacify2998 Once you get older, you'll forget 90% math and nothing is gonna get worse from that, but once you get in shape - dating and buisness goes smoothly and with so much muscles and testosterone you have a higher chance of being able to walk and bang chicks for much longer than school-studying-belivers.
brad looks at jeff like he's his son lmao
Love it, reminds me of the time Dick Cheney debated John Edwards
Keep doing what your doing, people are both right, sometimes it feels like were getting to down in the minutia, but sometimes all this information can lead to your own personal understanding of where we want to go with ourselfs.
Point is, there is a place for all this minutia detail, and lots of people like me who don't have the time to search all this information up, and you square it away for us in a nice little package, is very much appreciated to all of us.
Thank you good sir, keep doing what you love, and people will respect that.
These long form interviews are amazing. Very interesting and informative, thank you.
Jeff you're probably my favourite fitness educator and I have definitely had my own program influenced almost entirely by your content! And I watch a lot of different fitness channels on RUclips! Props to you sir!!
Love listening to these videos while doing cardio! Thanks Jeff!
Listened to this on podcast but wanted to comment/liked for the metrics. Love everything you and Steph do. 😊
Jeff's interviews with brad are the best podcasts
Wow Mr. Nippard! You are a MACHINE. Congrats!
Can you imagine a machine that automatically adjusted your weight to be heavier on the eccentric & then auto-adjust to a lighter weight for the concentric phase?! 🧐
Yeah... AthleanX has one.
Just cheat it up!?
resistence band?
No
Did you find one? Exxentric, a Swedish brand, great stuff
These are the topics I’ve wanted to know about more than anything!
This is awesome information! So glad I dropped everything to tune in 😆
So many satisfying topics hit, thanks Jeff, can’t wait for more information!
You are such a inspiration. I have just started my own channel, and your edditing is really on point!
No
@@theshield4750, good!
Truly an excellent discussion. Thank you
This is excellent Jeff. I’ll be doing a similar video- bodybuilding during Ramadhan out tomorrow. Keep up the good work mate.
I used to despise watching this channel. I felt like you put people down that used AAS. However, after watching, I was wrong and I get a lot from this channel. I followed John Meadows training methods and I feel like you are filling his shoes on quality training methods. Thanks for the videos!
I always am so ready to watch these interviews, thinking I will learn and find some answers. I for sure learn, but often leave having more questions. It kind of pushes me to a KISS method which is where some of the "anti-science" community is coming from. I am all for science and will always want to learn, but it seems like training is more something you have to experiment with.
finally an intelligent comment...we are the scientist! its your body! Ive watched brad for years...he never says ANYTHING!!! my advise hit it hard have some good volume and eat and rest ! there is nothing else!!!
Collabs with Jeff Cavalier when?
"We're gonna have a word or two about upright rows, mate..."
@@BaccatePlayer That's where worlds collide. Jeff Cavalier uses mechanical models and logic to make his point, but the evidence does not support what he says.
Biology is so complex that logic doesn't always work, because our models are often oversimplified.
@@Huffman_Tree which topic or statements made by jeff c are u referring to?
Huffman_Tree I'm not sure what you are referring to ,but jeff always talks about benefit vs risk of exercises.I remember him saying a bad exercise in his opinion doesn't mean it doesn't have gains. if you're going for muscle gain you can have same gains with another exercise with less risk for joints.
I don't know what kind of evidence you're talking about,too but if it's results of article they're not complete.there are many parameters they ignore in a research and their conclusion is (can be) biased. no one can swear he/she knows every thing but what he says is mix of his knowledge of anatomy and sport science and experience of training many athletes.
@@Huffman_Tree Well said.
The thing with internal rotiation, it depends how your acronium is shaped. Some have more space in their shoulder joint.
yay! i honestly love listening to your interviews
I love you bro you gave me a lot of confidence because I'm 5'3 like you and now I feel like I can be a beast too!
5 ft 3 man lmao
Hey Jeff, I throughly enjoyed the interview. Particularly at the lateral raise discussion. I find it interesting that when talking about certain topics, in this case, lateral raise with internal rotation, people will frequently adopt other people’s opinions which then robs them of the opportunity to educate and critically think for themselves. Are lateral raises with internal rotation bad or good? Maybe instead of picking a side one should ask better questions 🤔🤔🤔 And aim for a thought process and principles that they can use for themselves. For anyone reading this, in a time of social media “experts” ( not calling anyone out) question everything you see and learn to think for yourself!
Very apt that I'm watching this shortly after the Mountaindog legend passing ✌️ kind words spoken by both.
Great content.. detailed..u deserve the respect for work n contribution...
Jeff! I have a simple idea to quantify how much work your biceps has worked during pull downs (how to quantify the volume for the biceps), simply execute a normal set of your normal 12 RM on bicep curls immediately after the set of pull downs, for some with minimal bicep recruitment during the pull downs they might get close to a full normal 12 rep set of direct bicep work indicating that the pull down has had a minimal effect on their biceps directly. This might vary by a ton though! Might be interesting for a video to test on yourself and others!
Good idea!
Lots of stuff to unpack. Most of it over my head, but there was some good tidbits.
Great stuff Jeff! Thanks for posting. I learned a lot
Thanks for this, Jeff and Brad!
Can you make a myth bust video for people who say that weight training will make you slower, less athletic and is bad for sports like boxing or mma etc?
This
if people are saying weight training will make you slower. I would find a new group of people to talk to.
I have never heard that
I feel like what these people mean is that it could impact your recovery and interfere with your sports performance, what they don't take into account is proper management of training which could lead to those detriments, otherwise if managed properly it should help your performance.
This reminds me of girls who don’t train their upper body. You’re not gonna accidentally turn into Big Ramy, chill out lol
Love everything about this Big Jeff
Would love to see these kind of interviews more regularly
i could listen to you you guys for hours... Great content! :D
Congratulations on reaching over One Million Subscribers!!
This is gold, man... Thanks Jeff!
Thank you for the interview sir!
This is gold !! Thank you Jeff and thank you Brad ✌👌
6:45 «Science and research will never tell you what to do»
Such wise words
Excellent discussions. Thank you
Great interview with Jesse Eisenberg and Bill Murray. Good stuff guys!
Saved for after exams! Cannot wait😩
This was a really good podcast man thanks!
I love watching intelligent people learn. I can almost see Jeff's neurons connect and blow his mind at 22:06.
Usually don’t watch hour long videos but I do when they come from Jeff!!
listen to it while cleaning, doing dishes, cooking, laundry, etc...
Eat a meal please
@@GokuPlaysUK
I'M EATING A MEAL RIGHT THIS SECOND, TY good sir.
Listen/watch in X2 speed
Very interesting study, I'd love to see it replicated across other body parts
I haven't subscribed to a podcast this fast in my life.
Have a good evening!!Nice! Thanks!
Oh boy Jason blaha is gonna have a panic attack watching this 😂
@SpaceForceGames he wont
Jeff seems like the type of guy that says “geez that really ticks me off” when he gets mad
Can you come up with back and chest exercises that are geared towards activating the slow twitch muscles? I am trying to set up an upper body split that follows the same idea as the heavy weight low rep- low weight high rep (as in alternating between heavy and light days) method that see employed for the glutes.
Great discussion but I got a little confused over strength curves/resistance profiles of cables vs DB/BB. Given that resistance of a cable is greatest at 90degrees from the working limb/joint then technique and body position still plays a big part. I may have misunderstood but didn't you suggest that a cable providers an even resistance profile?
27:35 so what's the conclusion of grouped superset are they beneficial or not??🤷can anybody tell me?? What Jeff said about grouped superset on his vdo 2018 is updated are the techniques beneficial??
Jeff, you discussed how changing the exercises every ~5 weeks can have synergistic effect on hypertrophy (like switching squats for legpress or db lat raise for cable lat raise) . is this approach superior to have both exercises in one session and have the same program for half a year maybe? i.e. instead of having just 4-5 sets of squats, doing 3 sets of squats and 3 of legpress ? my sessions are always longer and i have both exercises on my legs day and i do both variations of lat raises on my push day
Thanks for yalls insights
Thanks for this!
I can’t seem to buy any of your merch there may be a problem with the store ?
Great interview!
Watched for Brad!
Lmao thanks for helping me teach all the guys in my highschool gym to lift 😂😂😂.
Loved this episode
33.23 Bret Contreras's EMG research shows band facepulls have far more mid and rear delt activation than any other exercise.
could emg data be used to help approximate how much a particular exercise counts towards total muscle group volume?
I wonder. Whats the consequence of earing 50-60 prosent of yout recommended daily protein while cutting. What happens if you do this one day here and there?
This is gold man!
Do a series with Jeff cavalier. It would be great to see both Jeff’s collaborate together
Does this guy have a discord. Where we can discuss these types of topics. I would like to hear what other people have to say bout said topics.
Jeff, is that possible that you check on Dr. Joel Seedman and see what you can both give us in a form of an interview?
I believe he's a very knowledgeable person and we will learn a lot from him, also he's working with tons of athletes from different sports so ya, someone capable of giving everyone what he needs to ace his sport is a really well experienced person.
hey Jeff nippard can you please do a video on how to train the lower lats...I feel like I only focus on upper lats when doing pulldowns and pullups
This Guy have motivated me to start working out!
E-LITE FITNESS- Fit or Quit same man...
@@IanChumba
Happy to know
You feel like that because you do only hit the upper lats with pulldowns and pullups. Vertical pulling movements primarily train the upper lats - this is why it's often said that pulldowns and chins build width, because they target the upper lats and these tend to grow outward. To improve back thickness you need to improve your lower lats, and this is done with horizontal movements i.e. rows. The type of row is important, though - having a wide grip on rows and the elbows flared out will actually not target the lower lats at all and will target all of the upper back muscles - mid-lower traps, rear delts, teres etc. Rows with a close grip i.e. the elbows tucked in close to the body, will train the lower lats - so t-bar rows, v-grip cable rows or barbell or dumbbell rows where the elbows are pulled in close to your sides.
Yates Rows. Google it
Perhaps this study done that shows equal growth in biceps with curls and lat pull downs used subjects that were either new or almost new to muscular training. In that sense. I can see that being true for a beginner. A newbie may not need to do any sort of isolation exercises for the first 3 months. But for some one who is adapted to training. The results wouldn't be equal. Try that study in two experienced weight lifters.
Rad Broenfeld is the man!
The squat vs. leg press question is an interesting one. I've been contemplating giving up squats myself. At 49 and with a history of disc issues I don't think it's worth it to do them anymore. At least back squats. I'm on the new upper/lower program and would continue with all the leg work except for back squats. At this point in my life I'm just worried about aesthetics and not big number lifts. What do you all think in my situation?
Just do whatever feels better man. No need to push through exercises that dont feel good.
@@deadcakesandpanlifts2019 agreed. You know, I've taken notice of a couple of women at my gym who I never see do back squats but they do spend a lot of time on the leg press. To a fault sometimes. Lol. They have pretty impressive quad sweeps to boot.
squats do nothing for you except compress your spine and maybe give u a bigger ass..if you are lucky ...unless you are a powerlifter drop it
Try bulgarian split squats if you haven't already. You can absolutely crush your legs using relatively light dumbbells. And I think it even helps with strengthening support around the knee but don't quote me on that, I'm no expert.
@@seanphillips6651 You are right about Bulgarians. I utilize them in my program and they are brutal. I've actually continued working on my squat and am happy with where I'm at. I've concluded that I was rushing things 3 yrs. ago and didn't have a good strength base. I've got a 330 1rm (estimated) now which ain't bad for 52.
Popcorn is ready! Let's begin 😁💪🏼
Pro tip: Throw nutritional yeast on your popcorn for additional protein and a nice salty kick.
Just put fucking salt on
I don't personally think that volume matters. What matters is the intensity of the training, the pump then when we have recovered from the training it's time for another training. And that's (recovery delay) what will dictate the weekly volume
19:30 Is volume ever truly equated in drop sets? Isn't a drop set by definition a way to push past failure by dropping weights?
Compounds are a easy and secure way to get people to build muscle. I'm a firm believer that you should build your foundation as a beginner on compounds and a select few other exercises. However once you reach intermediate level you should highly consider having a coach make a more specified plan to correct imbalances and weaknesses.
I don't take paying clients myself since I don't have a PT licence, but I do have some people who I create programs for just to help them out. My experience is that people are much more likely to be comfortable with the deadlift and flatbench than squats. Therefor I often use various leg press variations for those til they get more comfortable which in combination with deadlift will build leg strength to the point that they can squat quite a bit their first times, which is a clear indication to me that leg press is a hell of a good tool to help people build leg strength.
But squat is king and it will always be the most superior exercise you can do for your lower body.
Jeff you need to do a rhomboid episode
Why?
Who on RUclips has done one and who on RUclips is better than and more qualified to do one than jeff
@@kingroy3501 he's already done videos that talk about the interscapular muscles though. You can't target the rhomboids exclusively because they're obligated synergists. That means the movements they do are also assisted by other muscles. So what's there to gain from doing a video on rhomboids when he's already done one on the back using movements that involve tge rhomboid?
Are you the guy at the gym doing dumb shit to try to target specific, smaller muscles?
i was thinking a medial delt series
These really set the quality standard for the rest of the industry
🤣🤣🤣 oh man, great sense of humor.
Love from india....keep growing and kiwi is love🥝🥝🥝
Why the fuck Indians always mention in their comments that they are Indian
@@aliawada3544 to triggers sensitive morons like you
Instead of internally rotating the shoulder on the lateral raise just lean your body forward a bit and it's basically the same thing without risk of impingement
Jeff please make a video on hamstring injury recovery/prevention. Us Football players/track runners have a lot if issues with those bad boys...
That tends to be from underuse of the hamstrings. Don’t forget you have two hamstrings, one for torso extension, and one for leg flexion. The one that does leg flexion is usually the one that athletes hurt, so ham curls and glute ham raises are important to train to prevent strains, tears, and injuries in general. It’s better for athletes to have overproduced hamstrings and under produced quads than vice versa when it comes to injury prevention. The problem is the best movements for athletes target quads and the torso extension hamstrings mostly
Kencio many times it is the discrepancy in the strength ratios between quads to hamstrings (~4:3), as well as strength in abductors and adductors, hip flexibility, and hamstring flexibility. If none of those, American football players tend to be the most likely to be in an chronic overtrained state, so fatigue management must be considered as well. Just some thoughts for you! 🤙
@@Jmack7861 appreciate the answer my dude, sounds like it makes a lot of sense.
@@drkyleditz hey man, thank you too for replying. You guys definetely helped me ;) and my quads are way stronger than my hams, I started lifting 2 months ago, I squatted 135 lbs for 17 reps 2 days ago which is ok I guess? Im estimated to have a 220 lbs 1RM
I think a large portion of the pushback against science in training is that people are promised an easy miracle approach to building their bodies and for the most part the scientific research says "no that stuff is not important or doesn't work" and the parts that does work, are the hard things to keep up like consistency, hard work, and eating right.
I love how on two occasions, Jeff tried to lead him into saying John Meadows went overboard with some of his methods and started grinning like he expected Brad to laugh with him..only to have Brad agree with John Meadows. Respect elders, some of them know more than you, even if they don't use your big fancy words.
There’s a cool light effect in the thumbnail. If you move it kinda fast up and down you’ll see lights in the triangle. Look carefully. This is an eye trick
What are the best subscriptions for literature in exercise physiology/ biochemistry you would recommend?
Lmao that Elliot Hulse callout 1:18:01