What Are The Best Exercises for Muscle and Strength? | Fundamentals Series Ep. 4

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  • Опубликовано: 7 ноя 2024

Комментарии • 390

  • @JeffNippard
    @JeffNippard  6 лет назад +212

    We're almost through The Fundamentals Training Series! Just 1-2 more videos and then it's on to nutrition and supplementation. If you're interested in having all of this information condensed down into an actionable training program, check out my Fundamentals Hypertrophy Program: www.jeffnippard.com/fundamentalshypertrophyprogram
    Hope everyone is having a great weekend! Peace!

    • @SONZOFGUNZ37
      @SONZOFGUNZ37 6 лет назад +1

      Hey Jeff just want to ask you something. With all the fakes out there how do we know you're 100% real? Like how do we know what you're telling us is coming from your love for the game?

    • @mrmisanthropic2803
      @mrmisanthropic2803 6 лет назад +3

      I believe in Jeff Nipples.

    • @SONZOFGUNZ37
      @SONZOFGUNZ37 6 лет назад +1

      The reason i ask is because i see he switch his regimen and if Jeff did it i follow. i am doing chest and arms, legs and back and shoulder now.

    • @SONZOFGUNZ37
      @SONZOFGUNZ37 6 лет назад

      Why not?

    • @jhainly
      @jhainly 6 лет назад +1

      Hey Jeff - any idea when the intermediate and advanced hypertrophy programs will be released? I've been looking for an "all in one" program from you for a couple years :)

  • @atemass
    @atemass 2 года назад +67

    Compound movements
    - 6:00 Legs
    - 8:45 Back
    - 9:50 Chest
    - 10:45 Shoulders
    11:22 Isolation movements
    - 11:22 Rear Delts
    - 12:05 Biceps
    - 12:43 Triceps
    - 13:28 Hamstrings
    - 14:46 Abs

  • @MB-uj7hp
    @MB-uj7hp 6 лет назад +384

    I like Jeff . He brings the info from scientific data; puts it through an easy comprehensive language and explains it with good communication skills.

    • @fangiscool1
      @fangiscool1 6 лет назад

      staring at the board wasn't really good communication skills

    • @MB-uj7hp
      @MB-uj7hp 6 лет назад +4

      fangiscool1 Commucations not presentation skills

    • @fangiscool1
      @fangiscool1 6 лет назад

      @@MB-uj7hp that is communication.

    • @fangiscool1
      @fangiscool1 6 лет назад +3

      @VSSP ultimately Jeff is smarter than most of his viewers so he appears extremely smart and scientific, contrary to reality

    • @shhitstheazn
      @shhitstheazn 6 лет назад +2

      VSSP You sound familiar with his videos. If he sucks like you say, why did you waste your time clicking/watching the video

  • @Brentrades
    @Brentrades 6 лет назад +36

    Jeff you’re my favorite man. My dad and I were just talking about how much we both admire how all your content is backed by facts. You’re making videos to educate not to sell some product. Love you bro

  • @unknownyoutubeuser429
    @unknownyoutubeuser429 5 лет назад +182

    To make things simple, you should be doing about 80% Compound Exercises and 20% Isolation Exercises, get stronger weekly on compound exercises by either doing 1 more Rep or lifting 5 more lbs, and with isolation exercises focus on improving the mind muscle connection and don’t worry too much about getting stronger on isolation exercises until the weight just doesn’t challenge u anymore

    • @MattFlyFisher
      @MattFlyFisher 2 года назад +4

      🎯

    • @Leos0n
      @Leos0n 6 месяцев назад +1

      Thank you for this. This makes it simple.

  • @JPbarbosa8
    @JPbarbosa8 5 лет назад +9

    I am a simple man, I see good information, I click it
    Thanks from Brazil Jeff

  • @Firmly_grasp_it
    @Firmly_grasp_it 6 лет назад +157

    Jeff has the best series on the tubes

    • @MuttFitness
      @MuttFitness 6 лет назад +22

      Yeah. Cavaliere is great.

    • @hobbithubby5076
      @hobbithubby5076 6 лет назад

      Rony Dan He’s referring to Jeff Cavaliere who runs the AthleanX channel. Super science oriented.

    • @markkelton2132
      @markkelton2132 4 года назад

      Jeff Nippard is much more science oriented than Jeff Cavaliere. Nippard frequently cites studies supporting what he’s saying, while I’ve never seen Cavaliere do so.
      I’m not saying Jeff Cavaliere isn’t science oriented, but Jeff Nippard is way more scientific with his training advice.

    • @Sarah-mv8nt
      @Sarah-mv8nt 2 месяца назад

      I agree

  • @caseh4235
    @caseh4235 6 лет назад +250

    'DO YOU "FEEL"?'
    Sometimes a little too much, Jeff...

    • @TeeBee997
      @TeeBee997 6 лет назад +4

      Why is that? It is highly relevant. It feels like many people simply move the weight from point A to point B without thinking/feeling of what's going on.

    • @gusramirez5647
      @gusramirez5647 6 лет назад +25

      @TeeBee997 I think he was making a joke about being too caught up in his emotions/or depressed, so he was saying "Sometimes (I feel [emotions]) a little too much, Jeff..."

    • @TeeBee997
      @TeeBee997 6 лет назад +2

      Ah, that makes sense. I didn't see it that way. I thought he meant that Jeff was "too much" when saying "Do you feel".

  • @brookestubbs1960
    @brookestubbs1960 3 года назад +11

    Just want to thank you for these videos! I am a new personal trainer but I’ve been training myself for years. It’s kind of embarrassing to think there has been so much that I’ve been doing wrong over the years for my body and in theory. These certifications that you receive only teach you so much. If you can keep posting providing some tips for new personal trainers that would be great! Keep it up you are an inspiration to me!

  • @davidnyc71
    @davidnyc71 Год назад +4

    this was a master class for beginners - my brain is full and my body is pumped to get this all to work RIGHT!

  • @robs_world_
    @robs_world_ 6 лет назад +10

    I'm hugely inspired by Jeff Nippard! His science explained videos transformed my training in the past year. Im not going to plug my own fitness channel, but i will say what he preaches is gold

  • @pk61435
    @pk61435 6 лет назад +11

    Jeff, your fundamentals series is amazing and very well laid-out. Having 3 years of gym experience, I still find many interesting points and enjoy listening to your videos. Great job and thanks a lot!

  • @lalalala-ce3fn
    @lalalala-ce3fn 6 лет назад +8

    You're an absolute legend for doing all these video for free

  • @bhargavbasoya398
    @bhargavbasoya398 4 года назад

    His voice is so soothing ..... And covering basics is the best thing ....... 🔥🔥

  • @justinwilliams3519
    @justinwilliams3519 6 лет назад +2

    Your work is such good quality and your grammar is so sophisticated that it actually gets me pumped to write my essays for school. I love the content, brother. Keep up the great work!

    • @justinwilliams3519
      @justinwilliams3519 6 лет назад

      Also, when is the advanced fundamentals hypertrophy program supposed to come out? I hesitated to buy your new one since you said that the other would be coming out soon.

  • @donaldmodi796
    @donaldmodi796 6 лет назад +2

    This channel should have 10 million subscribers.

  • @allik15
    @allik15 4 месяца назад

    You are a fantastic science communicator! Thank you!

  • @melvenparmanum2378
    @melvenparmanum2378 4 года назад +1

    I am watching the whole series and I'm learning SOOOO MUCH! thx

  • @smokerslayer9444
    @smokerslayer9444 6 лет назад

    Could never get tired of watching your videos!!!

  • @RickMartinYouTube
    @RickMartinYouTube 5 лет назад +1

    thanks for taking the time to educate us viewers

  • @Leos0n
    @Leos0n 6 месяцев назад

    Hey, thank you for this video! This made a whole lot of sense. High quality, straight to the point, and informative. I like this a lot.

  • @jeffreymark9148
    @jeffreymark9148 6 лет назад +6

    Thank you for sharing Jeff ! We love learning from you.

  • @mickaelgolinski1928
    @mickaelgolinski1928 2 года назад +1

    This playlist on fundamentals is super educationnal and comprehensive. Very useful for people who are seeking to become coach :-) Thanks a lot Jeff for the inspiration and putting together science in such an understandable way !

  • @a1barcode177
    @a1barcode177 6 лет назад +2

    Always makes my day better when I get the notification on my phone.

  • @joshw7974
    @joshw7974 6 лет назад +15

    I love the hex bar deadlift as the "1 exercise for the legs if I had to pick" and I'd have to agree.
    One thing I'd like to add - it's really easy on your knees.
    I have a lot of problems with one of my knees, and the hex bar deadlift has helped me a lot.

    • @joshw7974
      @joshw7974 6 лет назад +2

      Depends on the knee injury.
      I have a floating kneecap, for example, and this isn't true. The hex bar keeps from having to drop my hips as far when I use the high handles (depending on how it feels, of course).

  • @MonkeyCokis715
    @MonkeyCokis715 6 лет назад +1

    Absolutely love all your videos, please never stop. They are always informative and helpful. I have used many of your videos to create workouts and I’m always shocked to see how they work for me when I need a change.👍🏼

  • @alecjm9630
    @alecjm9630 6 лет назад +1

    Jeff’s the type of dude to start a series and absolutely kill it

  • @lizzylee3875
    @lizzylee3875 Год назад +2

    I literally just put together a whole power point with this series. Charts and everything. Thank you for giving so much information and advice.

  • @helgenbergerhelgenberger4274
    @helgenbergerhelgenberger4274 6 лет назад +1

    Jeff you’re the man bro! I love watching your videos, you break things down so simple and easy to understand! Keep them coming and thank you as always for sharing your knowledge. 🙏💯

  • @nytewindz
    @nytewindz 6 лет назад

    This is where you shine, Jeff. Great video. Thanks for the content.

  • @jordantoney4660
    @jordantoney4660 3 года назад

    I enjoy the way he presents the information

  • @MomoSimone22
    @MomoSimone22 6 лет назад +3

    I loved this one. Great video Jeff! Really informative.

  • @totalcrash5006
    @totalcrash5006 3 года назад +1

    you are just great, man. thank you for existing

  • @justanother8407
    @justanother8407 6 лет назад +1

    Another killer video from Jeff, well explained using experience and study to produce good content in an easy to understand yet scientific format.

  • @RubenFRS
    @RubenFRS 6 лет назад +1

    You've been my biggest inspiration since I got into bodybuilding, thanks for all you do Jeff!

  • @Lyosha.
    @Lyosha. 6 лет назад +1

    I like compound movements that activate a lot of joints like snatch or log clean and press which mostly activate your soul an character joints.

  • @IlirKasa
    @IlirKasa 5 лет назад +2

    Best fitness content on youtube hands down, I would just say that also including an exercise for the serratus anterior might be optimal for shoulder health since most people have a real weak SA

  • @deniseparis6820
    @deniseparis6820 2 года назад

    You are seriously a godsend

  • @shakeeljessa9619
    @shakeeljessa9619 6 лет назад +1

    Excellent as usual Jeff

  • @nicktang2811
    @nicktang2811 6 лет назад +4

    Can’t wait for the supplementation episode!!! Love your vids!!

  • @shreyasshanker858
    @shreyasshanker858 6 лет назад +4

    Hey Jeff....I love your fundamentals series.... Helped me a lot to get my training in order.....I was wondering if you could elaborate more on posture correction through lifting.... I'm a beginner and that's my primary goal for hitting the gym and would love to know your input on this

  • @2wheelspy
    @2wheelspy 6 лет назад

    This guy is spot on!

  • @intrepidlione1094
    @intrepidlione1094 6 лет назад

    800k congrats! Cant wait for more over the years

  • @Exogenesiszz
    @Exogenesiszz 6 лет назад +3

    Amazing content once again Jeff. Would you be interested in doing a Sport specific series? I know a lot of 'Athletes" would benefit from your knowledge and simply explanations.

  • @DonMaguireFitness
    @DonMaguireFitness 6 лет назад

    Never miss a video these days man! Always solid info. whether beginner or advanced.

  • @Lancoec
    @Lancoec 5 лет назад

    Best video of the Fundamental Series! Thanks Jeff!

  • @Lifelonglearner54321
    @Lifelonglearner54321 6 лет назад

    Love the level of detail and clear explanation!

  • @kreamypie
    @kreamypie 6 лет назад +1

    So much info fitted on small white board. 👍👌

  • @MilitiauScom
    @MilitiauScom 6 лет назад +1

    If all you do is decline press, hex bar deads and bent rows, you will still look good and be functionally strong.

  • @UvaroviteKing
    @UvaroviteKing 6 лет назад +1

    Put links to your referenced videos in the comments man. Awesome videos btw

  • @justinu4521
    @justinu4521 6 лет назад

    Hex bar is my fav. Risk free as in not needing a spotter

  • @christiandefosse
    @christiandefosse 6 лет назад +1

    Very very nice video bro! I train my patients very alike.

  • @netflixxn2chill
    @netflixxn2chill 5 лет назад +4

    id like to see you start incorporating resistance bands and science, due to the resistance curve while using them...

  • @darkprince2840
    @darkprince2840 6 лет назад +1

    Can you make a video about periodization and tell us what is the best way to periodize your workouts as a bigginer , intermediete and advanced and how to do it in our workouts

  • @johnohalloran1434
    @johnohalloran1434 6 лет назад +1

    love your channel well researched and always very informative, thank you

  • @HrvojePelin
    @HrvojePelin 6 лет назад +78

    Side raises (side delts) are missing.

    • @AaronQuickDesign
      @AaronQuickDesign 6 лет назад +13

      With dumbbell shoulder press you probably get enough lateral delt work, though if you have time for it, a lateral raise is probably a good add (especially if you're like me with 'will not grow' shoulders)

    • @brandonboon4597
      @brandonboon4597 6 лет назад +19

      Yeah a lateral raise is DEFINITELY a good addition, imo press never helped develop these small natty delts

    •  6 лет назад +12

      Dobar je Jeff ali jedan je Pelin Hrvoje..

    • @HrvojePelin
      @HrvojePelin 6 лет назад +3

      @ tako je kume

  • @duedah837
    @duedah837 6 лет назад +1

    Do a video why squats and DL's aren't good ab exercises. Going off feel, nothing hits my abs more than front squats and heavy DL's.

  • @PickleMuncher97
    @PickleMuncher97 6 лет назад

    I love doing the hex bar deadlift I do it quite often and it's help with strength increase

  • @iaroslavdavydiak6439
    @iaroslavdavydiak6439 Год назад

    It's just a treasure. Thanks a lot!

  • @dumindukarunarathna8803
    @dumindukarunarathna8803 5 лет назад

    Best RUclips series for me 👍

  • @corinasimion4060
    @corinasimion4060 6 лет назад

    You change my life man

  • @CaptainManic2010
    @CaptainManic2010 4 года назад

    watching Fundamentals for the 3rd time, along witht he program for the 1st.
    Really grateful you left the nutrition out. It's controversial, varied, and overdone.
    But honest, reliable, science backed and simple info re training is not. Thank you very much.

  • @acooldryplace00
    @acooldryplace00 6 лет назад

    I trust this man.

  • @tryggvi98
    @tryggvi98 6 лет назад +28

    Hey Jeff, can you do a science applied video on full body workouts?

    • @Hersovyac
      @Hersovyac 6 лет назад +9

      Thor Odinson lol. No. They are good period.

    • @longvo8800
      @longvo8800 6 лет назад +5

      @Thor Odinson Dude this is 2018 and you still believe in that ???

    • @federicos6290
      @federicos6290 6 лет назад +3

      @Thor Odinson Yea. Not like it might be the best way to train for naturals with the less amount of time and days spent on the gym

  • @jggg31
    @jggg31 6 лет назад

    Quality vid right here. I value this knowledge so much.

  • @suzaineko13
    @suzaineko13 Год назад

    thanks and much love brother

  • @MahmoudAhmed-oq2dn
    @MahmoudAhmed-oq2dn 6 лет назад +1

    please do a myth bust (or any video) about soy protein. i prefer it over whey in my oats but worried it might be bad for testosterone, ageing, etc.

  • @jamesonfirmin5715
    @jamesonfirmin5715 6 лет назад +1

    I love these Series... thanks Jeff 👍🏽🙏🏽

  • @LifesHarlequin
    @LifesHarlequin 6 лет назад

    Freeweight vs Machine: Number one reason I prefer to stay freeweight is each brand's machine has different resistance values. So you can use one brand that says "14" but it could be a good bit lighter than the same style machine from a different brand. My gym specifically doesn't have multiples of the same machines, and if they do, they are not the same brand or exact style. So if I use machines, even cable machines, I end up wasting a set or so trying to find the right resistance. So, for example, if like normal the machine I was hoping to use is taken, I would have to wait for the machine to open or guess the right resistance on the similar machine. This versus freeweights, which can vary %2 for cheaper weights/plates, but it doesn't matter the gym I hit or if my particular rack or bench is open, I can always lift the right working weights and keep better track of progress.

  • @arturovitali922
    @arturovitali922 6 лет назад +10

    When do you launch the intermediate/advence program?

  • @Sasasala386
    @Sasasala386 6 лет назад

    Amazing! I always come back for good info

  • @LeviathanTheEnvious
    @LeviathanTheEnvious 6 лет назад +31

    I'm surprised to not see dips or chinups/pullups on here? Everything else makes sense but I feel like those exercises are really productive.

    • @AJHDC
      @AJHDC 5 лет назад +10

      Pull-ups qualify as vertical pull. Dips being excluded is interesting though. I wonder i f another video addresses it?

    • @Pedro_Le_Chef
      @Pedro_Le_Chef 4 года назад +2

      16:25 he mentions pull ups

    • @ExorcleGaming
      @ExorcleGaming 4 года назад +2

      dips suck

  • @Vabloath
    @Vabloath 2 года назад

    love you jeff. thanks for the very useful content.

  • @27yearcoach
    @27yearcoach 2 года назад +1

    How can leg lifts work the abs if the abdominal muscles don't attach to the legs? The hip flexors do the lifting. The abs attach to the pubic bone. Yes they are isometrically tensed during leg lifts but it's known isometric movements don't build muscle. I think this is gym folk lore.

  • @anhile4009
    @anhile4009 6 лет назад +2

    Just got your new signature kiwi flavour pwo, super excited to try it

  • @rowananderson8318
    @rowananderson8318 7 месяцев назад

    This is such a good video. Thanks for completely validating my programme 😉😜

  • @Daniel-by1tc
    @Daniel-by1tc 3 года назад

    Great video! Only thing i struggle to understand is that in an earlier video you said front delts did not need extra sets because they are already targeted by chest exercises and side delt exercises. Here you suggest to do shoulder presses. Did i understand something wrong maybe? Best series on RUclips for fitness btw.

  • @_MrTV
    @_MrTV 6 лет назад

    Woohoo finally hexbar deadlift!!! My favorite.

  • @LostKin69
    @LostKin69 3 года назад

    So, should I be doing 10 sets of legs, back, chest, shoulders, rear delta, Biceps, Triceps, hamstrings, calves, and abs every week?

  • @gendale9992
    @gendale9992 6 лет назад

    Legendary video.

  • @Sarah-mv8nt
    @Sarah-mv8nt 2 месяца назад

    great advice helped a lot

  • @ronjonbhattacharya6425
    @ronjonbhattacharya6425 6 лет назад

    hey Jeff, love your channel, follow you really hard. Can you post something about injury recovery? Like, if we happen to lift too much resulting in injury rather than muscle fatigue (especially noobs), how best to do rehab? (eg should we not lift at all, lift at deload pace etc). Would definitely appreciate it. Also if you could break this down by age (eg 20s, 30s, 40s, 50s etc), that would be really helpful. Been looking for solid info on this for the past few weeks and haven't found something I trust yet. If not no worries but please keep up the good work!!! You're doing awesome stuff and I'm so happy that you're still making amazing videos :)

  • @Unchained_AdventuresX
    @Unchained_AdventuresX Год назад +1

    Don't know if I'll get any replies this late after the video was posted buuut
    I am new to weight lifting and I have begun with the basic 5x5 style programs.
    As a beginner, two weeks in, should I just leave out isolation and stick to my 5x5 for say 2 months, and once I'm comfortable and my body is in full swing with the changes, then should I start to slide in isolation as accessories?
    And if you are doing isolation do you do arms on a day that focuses more legs and vice versa to not overload one muscle set too much in a single session?
    Thanks and appreciate it. Just soooo much info out here and most of it is all counter to each others. Have to really dig to get any kind of consistent, factual info.

  • @SalahRustom
    @SalahRustom 6 лет назад +1

    One of the best videos i have ever watched 👌

  • @lukiwan6709
    @lukiwan6709 6 лет назад +1

    Great video as always.

  • @SeanMillerMOTIVATION
    @SeanMillerMOTIVATION 6 лет назад

    Jeff, which barbell horizontal pull exercise do you prefer... pendlay row or bent over row?

  • @MrScar665
    @MrScar665 6 лет назад

    Very very good video. I would also add traps,neck and forearm work. It can make your physique look even better

    • @MrScar665
      @MrScar665 6 лет назад

      Umm you do know that Jeff himself trained neck?

  • @chocolatykitten
    @chocolatykitten 6 лет назад +1

    Love the breakdown!

  • @liad0x
    @liad0x 2 года назад

    Lazy beginner here! Would you say all of those exercises together would be a good 3-5d full body workout?

  • @d.c.2775
    @d.c.2775 6 лет назад

    Cool video. Very informative. Looking forward to the one about rest period and tempo.

  • @ClouduSan
    @ClouduSan 6 лет назад

    You're almost at 800k subs man, that's insane ! love your content !

  • @hrefnavignisdottir2056
    @hrefnavignisdottir2056 6 лет назад

    Great video when you have to customize your plan!

  • @julianvazquez1435
    @julianvazquez1435 6 лет назад

    Jeff, this is fantastic. That's all I have to say. Keep it up

  • @rahilmalde2438
    @rahilmalde2438 6 лет назад +1

    Any chance you can give some advice for calisthenics work outs?

  • @firewolf7108
    @firewolf7108 2 года назад +1

    Does anyone have any tips for building muscle with weak joints? I have recently recovered from arthritis (I'm 17/18 for context), and while it is suggested that I work out and build muscle and get stronger, I think I have a high risk of injury... I would highly apprieciate any kind of advice since I'm also new to all of this stuff but I really want to start going tot he gym, without ending up in a wheelchair if possible though heh

  • @249zipfirestar
    @249zipfirestar 6 лет назад

    I wish there was someone in the calisthenics community who could make videos with this level of scientific knowledge. Love your videos though!

    • @249zipfirestar
      @249zipfirestar 6 лет назад

      @Thor Odinson damn dude youre really cool! wow!

  • @Kumurajiva
    @Kumurajiva 6 лет назад +1

    Jeff is da best!

  • @toothlessera8377
    @toothlessera8377 6 лет назад +1

    Talk about blood flow restriction during work outs

  • @michailtsepas2744
    @michailtsepas2744 6 лет назад

    The difference between press and flyes actually is that you don’t engage the triceps in flyes that’s the only reason why I incorporate flyes in my push training even if I don’t like it as exercise, because I can rest my triceps for the shoulder exercises after chest.

  • @Alphacentaurizero
    @Alphacentaurizero 5 лет назад +1

    Jeff, this video is so perfect! Thanks. Your whiteboard is amazing, I had to screenshot it.