5 Training Mistakes Everyone Makes When They Start Lifting

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Training Myth 1: High Reps Are Better For “Toning”, Low Reps Are Better For Bulking
Both of these ideas aren’t really true. What people mean by “toning” is basically losing fat so the underlying muscle can show through better. According to the best research we have, losing fat is just a matter of putting yourself in a caloric deficit and eating enough protein. There are at least 3 studies showing that bodyfat spot reduction isn’t possible and a typical weight lifting session only burns about 75-300 calories anyway. Still, I think there is a practical hypertrophy zone somewhere around 6-15 reps.
Training Myth 2: You should only train one bodypart per workout (Bodypart split)
Research shows that a full week between workouts is way more time than you need and there might be a “limit” to how much you can benefit from killing one muscle in one workout.The “best” training split is the one that allows you to get an in adequate amount of volume per WEEK, while distributing your working sets throughout the week in a way that maximizes performance and recovery.
Training Myth 3: Need To Get Sore For The Workout To “Count”
Soreness is a result of a novel stimulus, not necessarily an effective stimulus. Soreness CAN be a decent indicator that you actually hit the muscle you were trying to hit. Did you lift more weight this workout than the last workout? Did you do more reps than the previous workout? Did you improve your form in some small way? These metrics are far more valuable than how much your muscles hurt the next day.
Training Myth 4: Muscle Confusion Is Important: Always Switch Things Up
For beginners, I recommend the exact opposite approach: you want to keep the core of your training routine exactly the same week to week. You can have some exercises that you’re more flexible with and you can swap those in and out, but aim to at least have 1 or two “main movements” per day that you stick to, get better at, and get stronger with.
Training Myth 5: No Pain No Gain! Take Every Set To Failure!
Since taking sets to failure, especially on heavy compound exercises can cause more fatigue, increase injury risk through form breakdown and reduce the volume later in the workout, I generally recommend reserving sets taken to failure for the last set of an isolation exercise, while leaving 1 to 3 reps in the tank for everything else.
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SOURCES:
www.strongerbyscience.com/hyp...
Spot reduction references here:
www.ncbi.nlm.nih.gov/pubmed/5...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/3...
www.ncbi.nlm.nih.gov/pubmed/3...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
‣ / @rashaunr5777
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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.

[@JeffNippard]

What are some other common training myths people fall for?

[@fionnoruain4198]

Not following brojeff on instagram

[@christosioannispapaspyrou1257]

How did you change the shape of your abs, as shown on the thumbnail 😮your abs look drastically different years ago

[@davideabreu6999]

My parents say that lifting wieghts makes people short

[@ezrabay4393]

"Training gives you energy" I'm always drained because of having to train and eat all the time

[@queuerose]

Calories Burned on CARDIO MACHINES.

[@gravyblue]

Jeff, that's a side address microphone. You speak into the side, not the end. That's why your voice sounds thin and distant.

[@Joelevans7]

Quite true

[@WillieManillie]

That is probably the last thing Jeff is concerned about.

[@LegendaryWizardPS]

@@WillieManillie How are you verified?

[@nabhanq]

@@LegendaryWizardPS he isn't he just added a unicode tick to his name lmao

[@Amar-wn9fn]

Sagacious probably a branded account or whatever it’s called. It might be linked to a larger verified account

[@Crihs95]

It's really hard to detach from "sore=good" mentality, sometimes i feel like i didn't do enough in my workout because i don't feel as sore the day after

[@BigUriel]

If you're consistent with your training you will eventually reach a point where you just don't get sore unless you've done something different in your workout (like a new exercise that loads a muscle in a way it's not used to, or using a weight/rep range very different from what you normally do).

[@Shinichi4Heiji]

@@BigUriel yes i never feel sore anymore maybe like once a month

[@Diego-he1ku]

Sérgio Alves it’s kinda sad when u see yourself not getting as sore though 😂

[@trashaccount5122]

Agree. I love when my muscles get sore. So that sucks extra

[@brickslayer8743]

A few times I ate so much volume in a given day, that when I finally lost the bloat the next day, I legit felt sore in my midsection from stretching my guts out. Obviously the best way to get abs.

[@musicdev]

I love how this dude actually uses real research. This is awesome. New to the gym (4 times a week for the past month), but it’s awesome to just have such a wealth of accessible information at my fingertips.

[@Skimmy404]

He could be selling these videos for a premium, yet he graces us with this forbidden knowledge

[@crunko8873]

@@GB-fv7uy nice bait

[@juliansmith-mclallen1784]

So! New to the gym guy, how's it going?

[@musicdev]

@@juliansmith-mclallen1784 LMAOOOOO it’s funny that I’m reading this right as I got to the gym. Bringing a friend along today, so I’d say it’s going pretty well!

[@angelo3805]

@@musicdev nice man!! ive only just started (3rd week so far) and it's the best thing. Really helps clear the head

[@georgeclinton4524]

#3 was something I had been concerned about recently. I'm newer to lifting and recently noticed I was much less sore the day after workouts, I thought this meant I wasn't getting a good workout anymore. Thank you for explaining that soreness is more related to the novelty of the activity than actual workout effectiveness.

[@cybersteel8]

I'm concerned about that right now. I've started up a few weeks ago and I'm not getting sore after my workouts anymore, and I was worried that I am wasting my time. I am still increasing my volume and stepping up my numbers, so I see progress, but I was wondering if I should be doing more until I am absolutely stuffed by the end and for the next day. It sounds like, as long as I see progress in my training logs, it's a good sign. Soreness doesn't indicate progress.

[@shortycrust]

@@cybersteel8Yeah, as long as you reach failure frequently and have good volume

[@jdstarek]

At 14 Jeff was more jacked than me

[@dard4642]

Wait, Jeff's 14?

[@cxa011500]

Plot twist: That was actually Jeff at 8.

[@MrUseless247]

Was? or Is?

[@g_raff_har8518]

It's just because he's so short man

[@poolkrooni]

G_raff_har Kinda tired of people just defaulting to that "Oh, he's short!" mindset...

[@alistairpagan4217]

Myths 1) 0:32 High reps are better for toning, low reps are better for bulking 2) 3:29 Only train one body part per workout (body part split) 3) 7:09 Need to get sore to count 4) 8:53 Muscle confusion is important: always switch things up 5) 10:30 No pain no gain, take every set to failure.

[@jamiemaragakis5400]

Alistair pagan thanks

[@8dutchmen]

Alistair pagan thank you, this is what i needed

[@themerchant2579]

@Arminius he's a pagan

[@citrus4419]

Thanks

[@monsoon_magic2874]

Thank you.

[@tomalison7866]

people don't nearly talk enough about patience and time. I think most peoples ideal look is about 5-10 years worth of solid work.

[@sean.momentum]

Everyone wants the instant gratitude when really - it wouldn't mean anything if you didn't really earn it. I agree with you 100% - and most people who stick with it end up enjoying the journey itself.

[@aaden8836]

I reached my ideal look after 1,5 years. But now that iam there, i want more lol.

[@CDGage]

@@aaden8836 For me, I’ve always been super lean since I hardly eat in the first place and it’s not all junk food, even if it was, my metabolism is so high right now that it doesn’t matter. Emphasis on “right now.” Putting that aside, I’m only about 123lbs (~59kg) and I already look like Jeff in his first pic (I’ll also mention I’ve been working out inconsistently for a few years now) but my goal is to actually get to where he’s at which is about 150-160lbs and actually get “bigger” because while I may look aesthetically pleasing lol especially in my arms, I’m still not all that strong. Maybe for my weight and height (I’m just a little taller at 5’7) I’m in good shape but obviously I want more

[@hurpaderpp]

yea and then you have people life jeff who have cycled and give people a false expectation

[@ofwolfandmanii]

That's probably true on how people feel, but you can do some amazing work in a year.

[@gabriellearchambault2233]

When you finally find someone on KZbin using studies in their videos 🙌🏼🙌🏼

[@notaperfectpilot]

Gabrielle Archambault Jeremy Ethier does as well

[@jagvirsinghrai]

Gabrielle Archambault so does Musclemonsters, research studies are the predominant focus on every video!

[@julietamagnetto7357]

Natacha Oceane too

[@aikighost]

Look at "shreded sports science" too, uses the science literature and also he's hilarious :)

[@joeris8121]

Athleanx

[@kpro19]

FACT: Biting your t-shirt while lifting helps you lift more!

[@pastorofmuppets9346]

I should try that, I actually damaged my teeth by clenching so hard

[@Dame_Judi_Hench]

@@pastorofmuppets9346 that’s why strongmen wear mouth gaurds

[@sheanthesheep8816]

FACT: Being an Arsenal fan means your more likely to be depressed

[@jasrcarino1465]

@@Dame_Judi_Hench a TG

[@radwinabbdullahi6286]

@@sheanthesheep8816 if you're talking about the Roblox game then yes I luckily stopped after they did a colab with adopt me

[@GinoBrouwers]

Even though nowadays it's SO much easier to get proper education on lifting, these myths still get spread like crazy!

[@caydensertorifitness-onlin6808]

facts

[@BigUriel]

Having all the information in the world available at our fingertips hasn't done much to make people better at searching for it, or even wanting it at all. And while information is much easier to get than it used to be, so is misinformation and most people lack the critical thinking skills to do the proper checks and tell them apart.

[@Gecko_Papa]

Instagram my dude

[@thomasjameswilliamson5225]

whats annoying is that there are some personal trainers/fitness instructors spreading these myths around!

[@GinoBrouwers]

@@BigUriel It's also true that people often hear what they want to hear, and not what they need to hear. Goes hand in hand!

[@S0URC3C0D3]

love how knowledgeable Jeff is and how much quality is in each of his video.

[@daenithriuszanathos9306]

Honestly, I'd be perfectly happy with his "before" picture. That's already a great physique!

[@tres.m]

When the "before picture" is your goal 😂

[@anggiaangela4810]

Edmond the “before picture” is already great tho (from a woman point of view). Possibly more attractive too

[@ahmadbrkam4350]

@@anggiaangela4810 he is underage in the left picture lmfao

[@ahmadbrkam4350]

@@anggiaangela4810 but from a helicopter point of view I agree

[@bobbyp8009]

Anggia Angela anyone who gets as big as Jeff, I can assure you is doing it for themselves or for money. Single guys probably care about that but committed men are just flattered by it.

[@arrianne311]

Anggia Angela Definitely. I can appreciate his ripped-ness now, but I would choose the before body any day. No pedo.

[@jesseroest2786]

HUGE MYTH: general population thinks they need to just do low intensity cardio on a machine to lose weight. ❌

[@yusuffusuy4971]

Jesse Roest underrated comment

[@ChunkyLover69420]

Saying its a myth that the 'general population thinks...' implies that the general population doesn't actually believe that.

[@derekzacharias7818]

Jesse Roest can you bench 320 or something?

[@imsorrythankyouplease7613]

Yeah cardio just makes me eat a little more and move a little less throughout the day. It probably doesn’t help at all. Diet is king for weight loss.

[@jesseroest2786]

@@derekzacharias7818 one day I hope to bench as much as you

[@MrCow579]

Soreness for me is exactly what you said, an indicator that I target the right muscle when doing new exercises. While before I was unable to do pullups due to shoulder issues, those have been resolved now and I started doing those, and I feel them rather well in my lats. This is surprising to me since I always had difficulties feeling my lats with every other movement.

[@christopherspeer2745]

Jeff, I just want to say thank you for consistently putting together the absolute best quality content for weightlifting and hypertrophy available. Your videos and content have become my 100% go-to for my lifting. The science-backed and data-driven recommendations combined with your clearly articulated instruction and visual demonstration and cues is phenomenal. Thank you and huge amounts of gratitude!

[@dard4642]

In 1991, everyone told me "Eat big. Eat, eat, eat." I'm one of those guys who packs on fat pretty easily. In my first year of training, I probably gained 10 lbs of muscle and 30 lb of fat.

[@gravitytraining6516]

Lol a 1:3 ratio is pretty good for a newbies first bulk lmao

[@Chris-iq5pr]

I did the same and then went to running and calisthenics. I shred almost all of the fat if not more than enough and I felt and looked great bro. After all of that I had a clean slate and am now clean bulking. You can do it bro this worked for me and honestly was not that hard you just gotta put your mind too it.

[@BigUriel]

True this. For some people the answer to why you're not gaining muscle is always that you're not eating enough. Doesn't even occur to them that that person may simply not be training enough, or sleeping enough, or maybe that gains are happening but most people have an unrealistic expectation of how quickly it's supposed to happen. There's also people taking advice from IFBB pros and thinking that they need to consume 8000 calories and 500 grams of protein a day because that's what Big Ramy is doing, as if their situations were in any way comparable.

[@Liam-fs5fe]

I’m the type of guy who has a hard time putting on both fat and muscle... shit’s frustrating.

[@dard4642]

@@BigUriel Yep, my problem was that was lifting wrong. I paid way too much attention to small, vanity muscles; did mostly isolation work, and ignored my lower body. I was 20 and, in 1991, information wasn't available like it is today. Then, You just try to work at the courage to ask some stranger who is all jacked for advice. I was 5'8 and fat and they might be 6'4 and on gear giving me advice to match exactly what they do.

[@jamesrenfield2722]

PRO TIP: Eating your shirts makes you more anabolic 👀 2:01

[@sebsthexeno9460]

Oh my god, that’s it! That’s Jeff’s secret stuff that he doesn’t tell anyone about, yet it was always right in front of us the whole time! The clever bastard!

[@jamesrenfield2722]

@Weston Zellers HOLY SHIT... if that's actually true that is the most incredible thing I've ever heard 😂 😂

[@TocoaPuffs]

Eat your headphones cable if your shirt is too tight or you needed to show off your massive pecs that day.

[@lukmitk7568]

*Bro Tip

[@igorrebega4853]

Really appreciate all the hard work that you did checking all of those science papers!

[@AssStretchum]

Hey Jeff, im just starting to lift again after a near 10 year couch potato stint lol. i found your channel a few weeks back and i just wanted to say your videos have helped/motivated me so much. ive been going through your fundamental series and its been amazing in helping me focus at the gym and get the most out of each of my workouts. not sure if youll see this but i just wanted to say thank you and im looking forward to future videos. cheers!

[@reinforcer9000]

I'm just tryna get to the "before" picture I'll settle for that

[@nattybynature1262]

Hahaha when you get there, you'll want more 😄 I promise you.

[@chadbaker2224]

@@nattybynature1262 so true hahaha

[@mkrilebron8248]

😂😂😂😭😭😭

[@thepistolguy859]

I was just thinking the same damn thing.

[@bien.mp4]

same here bro

[@s0la.scr1ptura]

Your videos are the only workout videos on YT that I don’t fast forward through. Great info. 👍

[@bruce4751]

I second this. Absolute mint quality every video.

[@TimeBucks]

*that's a great hairline*

[@Lucas.Dunn24]

I’m wondering if he has workout tips for his hairline

[@weldinggirl]

You have a great channel....

[@vittoriolasam912]

He has what they call a "Juvenile Hairline." The recession seems near to none, he's lucky.

[@burski23]

@@vittoriolasam912 he def lucked out in appearance genetics

[@kingrojin7692]

@@burski23 hes 5'5"

[@joslinnick]

The biggest gains I ever saw in terms of strength, which is more easily quantifiable than sheer muscle size, was when I did a 3 week smolov jr. program for my bench press. I lifted 4 days per week, Monday, Wednesday, Friday, Saturday. 6x6 @ 70% of 1RM, 5x7 @ 80% of 1RM, 4x8 @ 85% 1RM, and 3x10 @ 90% of 1RM. Honestly, every day was easy except for the last day. I hardly felt like me chest got a workout, and I can't ever remember feeling sore. After 3 weeks, I re-tested my 1RM and I went from 235 lbs to 260 lbs. I had been plateaued at 235 for like a year. I was training to failure once per week, and I couldn't make any progress. Four training sessions per week over three weeks improved my bench more than traditional once-weekly training did in two years. Your milage may vary, but that was my experience.

[@jordans.8171]

I stabbed myself in the legs and was very sore the next day. You could say my legs were pretty "cut".

[@hitzncritzmobilegaming9988]

I will take a stab at that comment lol.

[@kroxx2011]

Wonder what will happen if u get ur legs "shredded".

[@JoeyMushrooom]

underrated comment

[@gusmaiawork]

badum ts

[@raw687]

But you didn’t address the fact that weight training promotes an increased metabolism over time due to accrual of more muscle that will require fueling while cardio only burns calories for that session.

[@wylfo]

idk what u re reffering here but what happens is that the more muscle u have the more calories u burn (just existing). But that means that ur metabolism doesn't increase if u will do 30 reps per set compared to doing 12 reps per set (if u were commenting on the first myth) EDIT: This comment rly doesn t make sense - I explained what i meant in the other one

[@imasealarparparp5321]

@@wylfo what are you talking about

[@wylfo]

@@imasealarparparp5321 tbh I have no idea :D. I guess my point would be that as far as building muscle increases the calories u burn just existing it doesn't mean cardio is useless since, well i can't rly prove that, but I think naturally expecially, u can't build enough muscle to burn all the calories that u need to keep a lean physique(i guess that depends on how lean are we talking about) without a very restrictive diet which i e.g. would not follow EDIT: Also doesn't cardio increase the metabolism as well? I've heard it smw but rn i can find neither the confirmation or discornfirmation

[@imasealarparparp5321]

@@wylfo cardio does increase metabolism due to the elevated heart rate during, especially if it’s intense cardio, but the increased metabolism/energy expenditure goes back to normal levels after the workout is finished. So in other words, cardio only temporarily increases the calories burnt, while building muscle allows you to consistently burn more calories

[@wylfo]

@@imasealarparparp5321 That's pretty much what I'm saying i still don't think u can stay lean without cardio but yeah u re right i think

[@TimForber69]

Great content Jeff. I've watched you on and off for a while. Dipped in and out. If I search for details on an exercise and I see you've produced a video on it, without fail, I watch yours before checking any other. I hope that's what you have aimed for in your content. Detailed, informative, backed up with science.

[@deinse82]

The reason why weight training helps with staying thin is because muscle mass also consumes energy when it's in a RESTING STATE. The one hour workout may not use up many calories, but building up muscle mass will raise your metabolism permanently.

[@chrishomer]

Those shirts with built-in gum shields look pretty useful

[@tommyphelan8323]

Where

[@elombekisala941]

Tommy Phelan not sure if it’s in this vid, but i’m pretty sure he’s talking about shirts that have that grippy texture along the upper back/traps for holding you in place on a bench or a bar when doing squats.

[@jjwp-ql5rv]

@@elombekisala941 No, he's on about Jeff biting his shirts.

[@jjwp-ql5rv]

@@tommyphelan8323 2:06 He's making a joke, as Jeff always bites his shirts like this. Not literally a gym shield on a shirt.

[@RedgraveStrength]

I've been doing full body training for awhile and I absolutely love it. Awesome to see you getting a lot of work out of it Jeff. Thanks for the awesome content. I really appreciate all you do💪👊👍

[@shelbyb4089]

I love all the peer reviewed articles. Not enough people understand how much that helps the viewers confidence in the info they’re being given. Love your channel

[@johnhopkins7511]

Really intelligent, focused and digestible videos. I have been training for more years than I care to think about and yet, in just a few video's you have changed my approach; making me think more carefully about certain aspects of weight training I took for granted I knew. I particularly like your citing of academic papers. I have just bought and am reading The ultimate guide to body recomposition, also very digestible. Apparently an older dog can be taught new tricks.

[@jacobsobelman3923]

When you’ve been lifting for over 4 years and you still don’t even look like Jeff’s “before” picture :/ Edit: I’m 5’10”, started at 120, and am currently at 145. I was 150 a few months back but lost weight due to traveling and illness

[@fireflyloverokay]

i think you just gotta start eating more

[@chocobibi2151]

@@fireflyloverokay and clean+sleep

[@zhongxina9569]

Notice that he is short, so the same muscle looks larger on him. And he uses pump and good light.

[@KeckZ]

because science is bullshit

[@XxMVPxDawg]

@@thisguyhere1 It's not about # of sets it's about sending a muscle building signal. You can do that with 1 set and fail to do it with 20.

[@GridironVideos]

1:28 The post-workout effect is not taken into account here. Yes, it's true that typical weight training doesn't burn much calories in itself, but studies have shown an elevated metabolic rate for several hours (sometimes 24+ hours) after the conclusion of the workout. The same can't be said about low intensity cardio.

[@everydaytherapist7315]

I really love the way you inform us with research behind your claims. I would appreciate a video on how to FEEL the best. Ie most energized, most clarity of thought, stamina, mood stability.

[@katiesmith7946]

3:45 Thanks for the plan Jeff. Just started training I'm excited to try this!

[@SubZeroSnipes]

Jeff "bite the shirt" Nippard - always great videos

[@nwren4637]

Jeff, your passion and intellect is apparent. I've learned a lot from your videos and appreciate all the researched data you put into each one.

[@ramsesbams]

for me, soreness is more of an indicator that it's been a long time since i last trained that muscle. i had a pretty long break and after doing my first workout again, i was sore in all the muscles i trained basically. but i've been doing the same schedule for a few months now and i basically don't get sore

[@IssaKhashan94]

Jeff you’re heaven sent! Thank you for all those amazing tips!

[@sergiopena6930]

#1 Belief: Chest and Biceps everyday will get you big. NEVER do legs. Plus, 2hrs of cardio after and sit on machine and check Instagram for 30min is key. Take prohormone Tren!!!!

[@Shouko91]

Don't forget to moan after every rep to increase your power by 120%

[@xantishayde-walker4593]

@@Shouko91 Sounds kinky! Lol!

[@hodlmkt9]

i've only watched a few of your videos but your content is so high quality! i love your science-based approach to fitness. i'm still pretty green when it comes to lifting and your videos have been a tremendous resource!

[@aaronle5834]

i’m gonna be honest, all this is mad confusing to me but i’ve been trying to get more serious with weight lifting so i’m trying to learn what’s best for me 🤓

[@wcc4269]

@dejuren Dude is just giving the info. The problem is most people think there is one right way to do everything. The only real way you can get results is to hear all of the info, go test it out, and see what works for you.

[@DekeMobile]

Thanks Jeff, this was very reaffirming! Used to workout years ago when I was in wrestling and have recently started getting back into it. Started 2 months ago now, lots of soreness and now I am progressing in reps and weight, but no or minimal soreness. Was wondering if i wasn't doing enough, etc. The muscle confusion part stuck with me as well and answered some lingering questions. Thanks again!

[@nolimitsfitnesscoaching1223]

Awesome Video. I definitely fell into almost all of these as a beginner. The one thing that I don't completely agree with: cardio is best for fat loss. This is true if you already have a solid weight training program in place; if your a beginner, weight training has to be the priority no matter what your goals are.

[@ucb.aapmotman]

This was incredibly supportive and helpful!

[@danrussell_official]

I love the thoroughness and research you put into your videos. Thanks so much. I’m learning a lot

[@benschamberger8933]

I lost it at the leg stabbing analogy 😂

[@brickslayer8743]

@@PinkBunnyCorporation "Direct stimulation".

[@risichad]

shock the muscle

[@Jacob-ec6st]

The worst was muscle confusion for me. I fell for it and wasted a lot of time. The bro science behind it seemed reasonable at the time but when I started keeping a log and looking back I realized that I really wasn't making any progress at all. One of the best things I ever did was read starting strength and practical programming for strength training. They cover basically everything talked about in this video.

[@AragarVarnus]

Yo just wanted to say, watching you push yourself to the limits inspired me to finally push myself as well, for the first time I finally managed to train up to failure point. Thank you!

[@tendermoisturized4199]

Man, bodybuilding is such a fascinating science. I'm a lazy bastard so I don't think I could even begin to work out seriously (despite having more than enough free time), but I admire the people that put in the effort and the people who encourage others to do the same. Through the centuries body building has evolved and new lessons have been learnt from builder to builder, and it's created this ideal environment where there are a myriad of tips and advice pieces available for anyone interested in starting out.

[@darktrainerz6707]

That soreness question was a question I have been dying to know about, especially your personal thoughts and opinion on. Thank you for this video!

[@evanpastorik8748]

is the full body hypertrophy program almost done? Definitely gonna cop soon as it comes out!

[@Alex-op2kc]

Thank you for putting the summary in the description

[@DevilFrog61]

Dude you did the absolute best job delivering this info, great content 🔥

[@themanwithnoname.5625]

I'm 6.2" I trained my arse off just to look like the first pic 😂😥

[@zach.brennan2074]

Fr I just want to look like the first pic

[@joshuacox1290]

You can blame your height a bit but mostly ur genetics lol. You can own up to having shittier genetics than Jeff

[@1517the_year]

@@joshuacox1290 how tall is Jeff?

[@christianhayden7574]

I’d be chill with looking like the first pic in the thumbnail

[@siupelimaniuluave3917]

I will always be mind blown that this information is presented freely to us thanks to your work. Thank you

[@rafaelarcos4944]

come on!! blessings from Ecuador !!!...this is the only one channel where explain so clean about workouts... diets .... ETC....

[@metasystem8625]

I love how you cite a source basically every second sentence. Too often one gets wishy-washy half-knowledge from fitness sources. Having someone calmly refer to the science is refreshing.

[@MonkeyKong38]

Doing full body training with a lot of compound exercises, especially if you're a beginner, will help you burn a lot of fat, you don't actually need cardio to lose fat, resistance workout + a good diet is more than enough. 3 times a week resistance training and one fast cardio training during rest day is the secret.

[@themorgenix4848]

LOVED all the science and articles you pulled up! Clean awesome video!

[@tejaspatil8691]

Jeff - I love your videos and the application of science in your workout designs.

[@ru6886]

I think you should making podcasts discussing the latest studies and ones that interest you

[@Godonstilts]

The problem is, that everything 'works' to some degree, and these work a lot more for beginners/pre-intermediate. Of course some stuff is just far more efficient and optimal. However, there are a lot more beginner~intermediate than advanced lifters. This is why there is so much disinformation out there as lots of people can [genuinely] say "Oh, well i did this thing and it worked for me, so it must be real" without realising that the reasons stuff worked was because you were basically just getting those newbie gains and getting you fitter in general.

[@xantishayde-walker4593]

Tl;dr I agree. That's exactly it. Everything "works" for someone who's most strenuous exercise routine is shuffling to the fridge for snacks, curling the snacks to his face and then shuffling off to the bathroom to push out yesterday's snacks/dinner. Hence why I like it when people say, like Jeff here did, "This is what I did and it worked for me, yet that's not the only way to do it." I'm paraphrasing, ofc, cuz I have the short term memory of a fruit fly. Lol!

[@matteobottazzi6847]

Wish I had information like this when I've started lifting 15 years ago! Thanks Jeff

[@sparten2799]

bro having all this science while being a beginner at lifting so so great i really appreciate the time you put into these to help out people like me so we have a more efficient workout

[@Enjera_Hlm]

I've actually noticed that as I've been training, it takes progressively less time for my muscles to recover. After working out for a few months, my muscles don't hurt the following day anymore. I just move at a reasonable pace and don't do less than last time (I have to take notes to remember my sets).

[@frog6054]

Same with me. My muscle now heals pretty fast. So, I wonder if I should just train everyday?

[@Enjera_Hlm]

@@frog6054 I have started training less sets per day and just doing the same exercises every morning now. I'm usually pretty fresh before each workout.

[@ivarknutsen202]

I just finished the 4’th week of the Hypertrophy program! Feeling amazing, it is truly a great program! Q; Is there a follow-up program to this when I finish? Thanks a million for all the motivation and great information your channel provides!

[@KaninManeepairoj]

Excellent reference man!!! Appreciate it. Really enjoy your content.

[@Driver987]

Amazing advice. The way you explained this was so easy to understand 👍

[@Sandypantzzz]

As someone who was a gym rat as a teenager and having lost all of those gains many years ago, I’m starting back up on a dedicated strength training routine and this video helped challenge everything I thought I knew back then. AND you backed it all up with sources. Instant sub from me.

[@evindrews]

I think a body part split, PPL, or full body.. matters, but not that much. The most important part for me is enjoying it as a hobby, try new things constantly but don't make it a full time job. I think having a healthy mindset is far better in the long run especially just starting out.

[@akaalisbenjamin2093]

They gym I went to back in 2011 which closed down used to have exact hack-squat machine 2:03 which I *LOVED* because I got to go deep. Haven't found a gym so far since then that has the same hacksquat with that depth.

[@markpiraino5871]

Thanks Jeff, you channel has tons of great information, I'm never disappointed.

[@Explorshon123]

Now I know what I have been doing wrong with the leg press, I have never tried biting my shirt, { 2:09 } can't wait to see some new gains!

[@tomgorey9294]

That's not a leg press

[@christianpushard8239]

Why does he kinda sound like Ben Shapiro sometimes lmao

[@authenticbaguette6673]

Christian Push why did you have to insult jeff like that bro ? It ain't cool

[@oliverugr3789]

Bench Shapiro

[@GalacticEgg]

He's small too

[@nickbyrd1027]

Except intelligent things come out of Jeff's mouth when he speaks.

[@asthecrowflies1201]

His voice would sound much more present and full if he had the mic positioned correctly. I don't think he would sound quite so nasal if it was.

[@nicksnively9754]

I love how nice and soft, clear and calming his voice is, Also how he doesn’t just state a claim without showing and telling why based on something I can understand. 👍🏻

[@versatillion15]

Nick Snively sounds like Ben Shapiro to me

[@waynelylemeyer]

Answered all the questions that I had been thinking about for some time, thanks for scientifically breaking it down and saving myself a ton of time, thank You!

[@safemoonswapreview5099]

As someone who did Sport Science at Uni I really appreciate your focus on proper scientific advice. As i don't work in the fitness industry anymore it's great to get that top-up of knowledge. Keep up the good work!

[@thebingthing8421]

I feel bro splits are best for ppl who don’t get enough recovery/sleep.

[@tek.kemper]

You’re the man Jeff. Keep it up my man, you’re doing great work. Please keep it up 🙏🏼 👊🏼

[@aatifkhan3662]

Brother your way of explaining is very good and even gives good results...keep going👍❤️

[@samzamora8707]

BIGGEST MYTH: You can turn fat into muscle

[@SuperBrendan3]

Nope. You defiantly can, he’s also done a video on this.

[@vicente1995]

@@SuperBrendan3 You can't.

[@MrTaketheshot]

Chaves check his latest video lmao.

[@vicente1995]

@@MrTaketheshot Yeah right. The title already says you can't. It says how to BUILD muscle and LOSE fat at the SAME time. Not how to turn fat into muscles..

[@ivanmagana5267]

@@vicente1995 use fat to fuel muscle growth.

[@liamsullivan5783]

Honestly, I always take sets to failure. I don't have a hard time with RPE or RIR or a problem with them, but I like the simplicity of it. I don't have any recovery issues since my routine is fairly optimized. Higher intensity and lower volume. Also, I take sets to failure with perfect form. I know some people will cheat to failure which is a terrible idea.

[@sean.momentum]

RPE and RIR is like almost internalised when you've done it for awhile, and you just know! But you're right, it's like when we first started we kept going to failure when we may of not. It's all about perspective and I hope a newbie reads this and learns the long term journey

[@increase9896]

@@metsasuomalainen3691 I squat to failure in my home gym, alone. No issues so far. Sometimes I pass out and wake up on the mat and the barbell is next to me, taunting me to get up and do the next set.

[@TalkingThrones]

@@increase9896 Yikes...

[@zaynebangbang7127]

@@TalkingThrones sup thrones

[@jdiaz4877]

Very good man! I'm trying to get stronger after going though some physical issues and your videos have been Gold!

[@ArchilochusOfParos]

Just stumbled across this channel.....GOLD! ! ! Such good info, so well presented. Kudos!

[@pg_0304]

Can you do a video on specific training for athletes? Like football explosive workout science.

[@nattybynature1262]

Check out Terron Beckham's channel (FBaftermath). He has a lot of those. Jeff may or may not make more of that content after the NFL one he did with the John Meadows.

[@lelouchlamperouge8286]

After watching some content on this channel, I'm convinced Jeff Nippard and Jeff Cavaliere are true mortal enemies.

[@nickbyrd1027]

Except half of Jeff Cavaliere's content is unsupported shit.

[@xantishayde-walker4593]

@@nickbyrd1027 Yeah and dead-lifting "About 500 lbs". I'm sorry, Mr. Cavalier, rubber or plastic fake weight props don't weigh what they say they do. Just so you know. I guess he Psyched himself out, eh, Nick? Lol!

[@7deuce601]

Wow. I’ve only gotten through the first point of the video and already learnt something extremely critical to my fitness journey. Although I have been in an extreme caloric deficit with a relatively high projected fat loss, my results have just not lived up to this. I think the reason lies in the lack of sufficient protein in my diet. My intake should be around 180g per day but I don’t think I am taking even half of that on a daily basis. That’s all about to change. Thanks!

[@deborahsanchez9607]

I really appreciate all your content! Very helpfull! Thank u so much!

[@Colbyw74]

for the last 2 and a half weeks ive been tracking my cals secretly and ive been working out 3-4x per week, lax practice/game 5x a week, walking 10k steps at least, and doing indoor bike hard for 30 mins 5x per week and its been good! im finally sticking to it and instead of losing 2lbs and getting it back ive lost 7.5lbs in 2.5 weeks which is actually amazing and im pumped for it. its amazing seeing the scale go down! before i started going to the gym i was 5’0 155 back in june (gained weight and ate horribly before i knew what calories were because i am/was never allowed to count cals or id be grounded but since then i have grown 5 inches and lost 6lbs thanks to you and all the other helpful people on youtube im taking my body back 💪🏼

[@austinresch2362]

Hey Jeff, hopefully you see this comment. I think it would be really interesting to see an evidence based approach for optimal hypertrophy using an ARX machine. Cheers from Canada

[@twintech2133]

what’s there not to like about this guy? you’re great at teaching us my man!

[@myname5976]

very good video, cleared up a lot of questions i didn't expect to be answered.

[@hithere1036]

Other myths: -Train for pump -Fasted csrdio for fat loss opposed to normall -Women have to pointlessly swing super light weights with a 0 RPE so they don't get bulky -some people have super little range of motion because "time under tension bro" and "don't wanna take tension of the muscle" as in think it's the only way to build muscle -the only way to gain muscle is to be in a calorie surplus

[@Jake-xm3wb]

Second one is true I think. When your fasted your body is in ketosis so your burning your fat storage vs food

[@hithere1036]

@@Jake-xm3wb I know, u burning directly into fat stores but burning 500 calories Fasted or not is the same when it comes to total net calorie deficit

[@hithere1036]

@@thisguyhere1 yes it can be effective but not optimal and nor is it the only way, but I get what u saying and yes body builders get a pump before a show to obviously look bigger for that short duration but in terms of muscle growth pump isn't too significant

[@MonkeyKong38]

@@hithere1036 So you'd rather lose 500 kcal from the glycogen without fasting, you're not making any sense. I've lost 80 pounds over the year with fasted cardio, that's what saved me and my muscles. Doing fasted cardio with 8-10h doesn't work the same way than with Intermittent Fasting, if you fast for 14h and then do cardio, you'll see the difference and the fat you burn.

[@caydensertorifitness-onlin6808]

for sure

[@TheJelloash]

I’m not bite-shirt-level ready yet

[@jacksonfontaine8697]

I am inexplicably excited by the amount of science that he is applying to this video. I’m definitely subscribing.

[@matthewbickham4065]

I’ve puttered with lifting off and on in between injury not from weight lifting. I like doing chest back shoulders arms and legs running Monday through Friday. Sat is more cardio and some abs. If I go Sunday I’ve been trying more stretching and some boxing. For me I seem to hit the major muscle groups while adding movements that can hit secondary muscles or muscles not completely in use when doing a particular day. This is good information and will look in to changing things up a little. Thanks.