Rep Ranges and Training Intensity | The Fundamentals Series: Chapter 3

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Rep Ranges and Training Intensity | The Fundamentals Series: Chapter 3

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6 жыл бұрын

Get my new Fundamentals Hypertrophy Program here:
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Jeff Nippard's Fundamentals Hypertrophy Program is designed for anyone with the goal of building a solid strength and muscle foundation. In the 90+ page Fundamentals Hypertrophy Program, you will get 3 separate 8-week programs:
1) Upper / Lower Split (8 weeks, 4 gym days per week)
2) Full Body Split (8 weeks, 3 gym days per week)
3) Body Part Split (8 weeks, 5 gym days per week)
You will also learn the scientific principles behind WHY certain exercises are better than others and what rep ranges and progression schemes to use for optimizing muscular development.
With these 3 unique 8-week programs, you will not only develop a solid strength and hypertrophy foundation, but acquire a foundational understanding of the anatomy, biomechanics and exercise science behind the exercises and programming with 26 SCIENTIFIC REFERENCES.
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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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Disclaimer: 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.

Пікірлер: 614

@JeffNippard 6 жыл бұрын

If you guys have any questions about the fundamentals hypertrophy program, feel free to comment below and I'll get back to you today! Hope you all enjoy the video!

@sudhirjoshi8888 6 жыл бұрын

Jeff Nippard please do a collab with Bradley Martyn.. awesome video by the way

@dasein9980 6 жыл бұрын

Does your fundamentals series discuss optimal rest intervals forum ab training?

@dasein9980 6 жыл бұрын

Why leave reps in the tank? On the one hand, I understand that volume is needed for muscle hypertrophy. On the other hand, don't studies show the need to push training to failure in order to achieve optimal hypertrophy? Aren't muscle strength and hypertrophy coextensive? Isn't pec size directly correlated to one-rep max on bench?

@jodaf1n_67 6 жыл бұрын

I had done hypertophy for a while with some stalling phases and low/moderate results for like a year. But when I tried dup (daily undulating periodization or smthing..) for 9 weeks my result rocketed strenght and size vice. I got like 20% to my squat deadlift and bench maximums with some decent size on the side. I used this as a guideline: www.healthylivingheavylifting.com/the-every-mans-guide-to-dup/ My deadlift is now 240kg bench approx 140kg and squat 170-190kg. Can you make a video where you research dup like you have with other topics. The result I got were insane compared to previos program. Also hypertophy vice

@dasein9980 6 жыл бұрын

Jeff Nippard you didn't discuss rest intervals at all in this video. I don't know what science says, but in my experience higher rep ranges and lower weight require shorter rest intervals for optimal training. The lower the weight the shorter the rest intervals need to be, in my experience. This is only a general rule. Longer rest intervals don't seem to allow you to produce enough of a stimulus for growth when using light weight and high reps, especially 15 or more. Of course, studies show that rest intervals of 2 to 5 minutes are better for hypertrophy than shorter rest intervals, whether 90 seconds, 60 seconds, or less. Great video but I wish you would have mentioned rest intervals. It's the most overlooked aspect of training.

@gabrielraphi5771 6 жыл бұрын

Ur by far the best fitness channel in my opinion

@gabrielraphi5771 6 жыл бұрын

lucas birmingham wat

@Migastenis 6 жыл бұрын

It's him, AthleanX and Buff Dudes in my opinion.

@theempire00 6 жыл бұрын

Gabriel Raphi AthleanX rules all

@gabrielraphi5771 6 жыл бұрын

apple-sauce I've been subscribed to him for 3 years almost, but Jeff is different and I kinda got bored of athlean x

@Unholyspirit 3 жыл бұрын

Greg doucette is way better

@inabox6553 4 жыл бұрын

This vid Feels like a fun universty lecture

@JeanTheDweller 3 жыл бұрын

Hey Jeff, just wanted to say your channel alone has pushed me through my 3years of training and enabled me to bench my dream of 100kg, when i started at only 40kg when i was 18, (now 21) Thankyou for everything, keep on doing you

@MadPete 2 жыл бұрын

Nice job king

@ai6749 2 жыл бұрын

Nice job man

@drumsonsnow Жыл бұрын

Wtf is a kilogram?

@an_dr3w Жыл бұрын

@Greg Fawcett wtf is an Lbs bozo?

@thor498 Жыл бұрын

@@drumsonsnow 😂

@fitwithClo 3 жыл бұрын

I am only just watching these now and find them to be very helpful in bringing it back to the basics!! Thank you very much for making such valuable and informative content

@kevintaylor2158 4 жыл бұрын

I just started this program with a friend. I love it so far. I'm over weight currently and it's taken a very long time for me to get into the gym but this is a training program that is working for me. Thx bro! Cheers to a new journey:)

@aayan1680 2 жыл бұрын

good luck bro

@Mike-hn4uu 2 жыл бұрын

I’ve naturally progressed after 20 years of hard lifting to a warm up, then heavy first excercise, medium middle 3-4 exercises then wrap up with with a burn out few sets to Inorporate all aspects into essentially each workout and nearly isolating each major muscle group each day. Works great for me

@CaptainManic2010 3 жыл бұрын

Thank you for supporting your programs with your amazing videos. I find it so much easier to digest and learn.

@markplunkett4374 6 жыл бұрын

Been following your journey for a while now. Huge fan. Stepping aside from the bodybuilding/informative videos you make your v logs and other content is really entertaining :). You deserve the following you’re starting to accumulate. Keep it coming my g

@garymathe9863 6 жыл бұрын

Great video once again. I just want to add that I think focusing on very heavy weight is not only risking more injury but also much more taxing for the nervous system which opens up a whole other can of worms, so I think people are better off with lighter weight. Most of us just want to look and feel good and have decent strength, and we are not trying to qualify for the World's Strongest Man competition 😉

@mikesutherland478 6 жыл бұрын

Great information! I cannot tell you how many times I have seen a request for questions on various channels or IG accounts where I asked questions that were in the context of what you covered in the vlog but never got any feedback. This was VERY helpful, thanks Jeff!

@pattiharvey2771 6 жыл бұрын

Great episode ;) Thank you for your work!! I've learned a lot about sports & nutrition with your videos, It's really hard to find science-based videos like yours and Stephanie Buttermore's. I would love to see a video focusing on efficient ways to build strength (vs muscle building) ... and also, as a suggestion it would be awesome to do a series on the kind of strength trainning different kinds of athletes need given the performance their sports require (swiming, running, cycling, power lifting etc) , also an episode on body composition ad the influence of bodybuilding vs genetics would be great haha ok , so that's my wishlist (the short version). Keep the myth busting!!

@CurtisHigh 6 жыл бұрын

More gold dust information! As always thank you Jeff very greatful of your time and effort for these awesome informative videos!

@goofer131 6 жыл бұрын

Please man, for the love of all that is good and pure, make more videos in this series!!!!

@jonathonfreelove5321 6 жыл бұрын

Excellent video Jeff and great breakdown of the what latest research says

@gabrielfelixmunoz739 4 жыл бұрын

now explain it to me like I was 5

@user-ku3fz2ci2w 4 жыл бұрын

lol

@ChaseNoseworthy 4 жыл бұрын

Pick up heavy things then put them down

@finalgeneration1462 4 жыл бұрын

Gugu Gaga. gugu ?

@henrikg14 3 жыл бұрын

Yesh

@yotus9337 3 жыл бұрын

Chase Noseworthy lift big rocks make sad head voice quiet

@Ravi-ut7kk 4 жыл бұрын

it does help Jeff, confirms my belief as well that the 6 to 15 rep range is the ideal for hypertrophy as long as progressive overload is used

@ahmedr. 4 жыл бұрын

Jeff, this is a wonderful series . More science, please !

@Scrytheux 6 жыл бұрын

I already knew all this and i can say one thing. Your videos are the best on youtube. You litterally covered everything. I love your videos

@ggrthemostgodless8713 3 жыл бұрын

One of the things I noticed about the high rep like 10 reps, versus the low reps 1-3 rate, is the effort people put into it... meaning if you do ten reps, most likely you could have done twelve or fifteen, they don't take enough time to choose the right weight where they can ONLY do ten reps, but for the 1-3 range people know they cannot do another rep.... meaning it is a truer range in the low rep range more honest, you cannot fuck around either as far as paying attention to technique the best you can, whether the 10 rep range you can fuck around and it is more forgiving, meaning most likely you are in fact half assing it in the effort and technique departments... also for COMPLETELY UNTRAINED people, the ten range max is never a TRUE max, and the fact they get tired might just be because they are COMPLETELY untrained.

@ILikeExoticStuff Жыл бұрын

You have posted a perfect comment. My body never changed until I understood this.

@evii7720 10 ай бұрын

Almost 4M subs and just 600k views...this doesnt add up. This series should be mandatory for everyone to watch until it's embedded in your brain! Pure value content 💪

@michaelziegler9337 5 ай бұрын

The video is 5 years old

@evii7720 5 ай бұрын

@@michaelziegler9337 that makes it even worse. Should be at least 8M views. BASICS!!!!

@logangayler 5 жыл бұрын

This channel is a freeking goldmine

@AdiNumber16 6 жыл бұрын

This series is perfect for beginners/intermediates looking for an overview. Will definitely be recommending it to others

@AdamMc192 6 жыл бұрын

2-3 reps shy of failure on a 3 rep set? I like that idea.. I dont even need to lift

@nikolaspajic8074 6 жыл бұрын

You are stupid

@mikefisher6044 6 жыл бұрын

Nikola Spajic and you don't understand jokes

@nikolaspajic8074 6 жыл бұрын

I dont understand bad humor

@ballelort87 6 жыл бұрын

BURN 😁

@cernugaming 5 жыл бұрын

www.ncbi.nlm.nih.gov/pmc/articles/pmc4562558/

@davidhandley1647 5 жыл бұрын

subscribed after watching three of your videos. well researched and well articulated.

@asjadalzotto1975 4 жыл бұрын

Love how you explain everything

@dannyzee4 5 жыл бұрын

Just looking at that 2015 study, it seems to say that volume wasn't controlled, since both the high and low load groups did 3 sets of 7 different movements. According to the summary on ncbi.

@valentinejadoul851 6 жыл бұрын

These are my favorite videos! I learn so much!

@JESUSISKING77742 5 жыл бұрын

Thanks Jeff #1 youtuber out there love how u don’t just use bro science and include studies.

@kanek2438 6 жыл бұрын

Good work! Love these series

@adventure.weights8495 6 жыл бұрын

Hey Jeff, I’ve had an idea for a while for some content I’d love to see from you. I think a Dietary/Nutrional series would be highly beneficiary to many of us. Sure, the workout portion may be 10/10 but many people are shy on the scale of their nutrition plan and values. Thanks for your time!

@tiffariff 2 жыл бұрын

I think this would go great with his current MacroFactor app. Would be really useful to have an in depth guide posted by one of the creators.

@accroker 2 жыл бұрын

Just bought this program yesterday, excited to get started!

@mekboy5744 6 жыл бұрын

I am 3 weeks into all of your hypertrophy programs. Gotta say I'm loving it.

@g__l7217 3 жыл бұрын

Every time I watch one of his videos it renews my bro crush bromance with the best Jeff

@abikhan 6 жыл бұрын

Great video Jeff! Would love an updated video on how you calculate macros for fat loss/muscle gain. Also in term of exercise selection, would you start with your biggest movements in the A series for example and leave your 'accessory' exercises for the latter end of the workout?

@SALTxTHExWOUND 6 жыл бұрын

Just in time for a breakfast watch! 🍳 🍞 🥓🥞

@paulyollyoxenfree2206 6 жыл бұрын

This explanation of rep ranges is brilliantly concise. I really enjoy the variety of content you create as well as your personal testimonies. Great video!

@FrodeMikalNilssen 6 жыл бұрын

Another great video, Jeff! Thanks a lot!

@draszi 6 жыл бұрын

Might be the first program I buy. Your science based videos are awesome

@PotatoeChipz 6 жыл бұрын

This was great information, Jeff. I've noticed with my bodybuilding and strength training that many factors can play a part in finding the ideal rep range per session. 4-12 reps and possible that 14 is an ideal amount with proper recovery for all physique changing results. As a do-it-alone at home lifter, holding back on that final rep hasn't been detrimental to my gains and hasn't put myself in harm's way. The biggest challenge is eating a well balanced diet while convincing the woman that the occasional fart is natural. She's liking the results so far... and my farts are becoming less smelly sticking to a nice diet. Still loud tho, ha! Thanks brotha.

@4u2nvinmtl Жыл бұрын

For my body personally I used to do high rep (sets of 20-50+ doing 4-5 of these sets) and I found I got stronger but my muscles didn't really grow. Where as now I train at 80-90% of my PR for AMRAP (I hit my limit at about 5 to 12 reps for most exercises) for 4 sets, my muscles grew tremendously to a point my doctors think my supplements might be spiked (waiting on blood test results, ATM).

@zestyafrican8256 2 жыл бұрын

Got your program. Love your content Jeff! Thanks for the education!

@TheJackyyy93 6 жыл бұрын

Love the scientific input! Can you do a video about when the best time is to change your program? I mostly change my program after 3months. Currently I am doing your PPL training.

@carmenweninger433 6 жыл бұрын

Awesome vid jeff!! Thanks for the quality content!!

@RRatedT 4 жыл бұрын

In my opinion, your are one of the best fitness trainer. Everything is based with scientific evidence, you confirm/refute many things that go viral with no base. Btw, I a lot of books and programs of other trainers, I only loved this far Michael Matthews's and yours. Keep it up and thank you for the information!

@sydneytollett 6 жыл бұрын

Great video!! So informative and organized.

@Joe-ly3si 2 жыл бұрын

Very informative yet again! Thank you for sharing your knowledge, you are very helpful!!!

@Han_80 6 жыл бұрын

Hi Jeff. Absolutely love your vids and the scientific approach/evidence base behind them. Keep up the amazing work! Can you add this video to the Fundamentals playlist please? Thanks Hanif

@suavemaurice 5 жыл бұрын

Hey Jeff, if you set focus to the board and use something between F2.8 and F4 you can turn off autofocus while shooting and you should always be in focus. Setting the focus to the board means it will be in focus for sure. Using F - 2.8 to F - 4 means that the depth of field should be big enough to keep you in, but still give depth between the white board and the wall. Do a test shot of say 10 seconds to verify where your focus actually is. Just a tip for not having unwanted focus pulling and searching during the video.

@dano5008 6 жыл бұрын

Amazing job! Thanks so much for the info. Love your videos.

@JibbyDE 3 жыл бұрын

Awesome video. I injured my shoulder and I’m starting to train with very light weights because I don’t wanna injure myself again. It’s good to know I can train with 20 reps per set and still get into shape.

@matthewhileman4078 6 жыл бұрын

Can't wait to watch this. Love your videos man.

@Tazz7224 6 жыл бұрын

Great video Jeff Jeff li u never let us down on the info thanks I got lot from this

@alsouataeva9726 6 жыл бұрын

Thank you, Jeff!

@davidnyc71 Жыл бұрын

learning so much - this is amazing

@laurenastudillo1945 4 жыл бұрын

Your my favorite person to watch fitness videos!

@mvvkiran 6 жыл бұрын

Very informative for training fundamentals!

@AWD295 3 жыл бұрын

Wish I saw this 2yrs ago when you posted it 😂 presented in a very understandable way 👍👍

@evanbrown7698 6 жыл бұрын

Jeff, when it comes to counting sets towards your planned volume, do supersets of the same muscle, say 3 sets of leg press and leg extension, count double for six sets or three?

@serbanalex8062 6 жыл бұрын

Great info! Thank you, sir!

@nilo7727 5 жыл бұрын

Great stuff Jeff keep up the good work

@michaeldavies4418 4 жыл бұрын

Love your work bro , thank you 🙏

@thestrongestavenger1 6 жыл бұрын

Hey Jeff, could you cover what a carb day is and where it fits in body building? I read an article citing that the brain uses 100g of glucose a day, the liver stores 100g as reserve, and muscles hold ~400-500g in the cells as glycogen. So it got me thinking. You mentioned I think that~ 35% of your muscle stores are used during a workout, which is about 100g for muscles. If one eats 200g of carbs during a cut per day, your reserves in the muscle dwindle as you also use them for other activities, walking etc, during the day. And your brain uses 100g/day. So that is 200g. Assuming one works out 7 days a week, this would lead to a carb deficiency impacting your workouts, loss of strength, etc. So would this justify a day of just carb eating once a week during a cut? Say 500g of just carbs? To replenish all glycogen in the muscles and liver? Not saying that I work out 7 days a week, maybe 3-4, but you know what I am getting at.

@discodancer22 3 жыл бұрын

Great breakdown. Thank you!

@oznerolirarref 6 жыл бұрын

It's like listening to Erik helms, very good job!!

@1TUFZUK 5 жыл бұрын

Drop sets take care of everything. Start heavy (about 75% of max, enough to get at least 5 reps), go until close to failure, then drop the weight by 25% and immediately start doing reps again (no rest) and go until close to failure (don't concern yourself with reps), drop weight 25% again and on this one you go until full failure, and all of that = 1 set. You only need to do 4-5 sets likes this for each major muscle group (ex: bench, squat, etc) This takes care of heavy weight & lower reps, lower weight & higher reps, AND time under tension. You get ALL of it using this method. You wanna get big fast, start using drop sets.

@coreyjonesmusic2859 6 жыл бұрын

Thanks, Jeff!

@AvgGuyFitness 6 жыл бұрын

I'm happy that subs count is increasing

@alwaysforwardyt 6 жыл бұрын

Hello and thanks for the video, very informative. If possible, in future videos l'd like to see more information on the 'resting time' variable, which in my opinion is an equally important one. So, for example, as far as l know, when training for strength 3 to 5 minutes of resting time is advised (whereas for hypertrophy that times goes down to 1 to 1,5 minutes). Thanks in advance and keep up the good work!

@derekandrusyna8315 6 жыл бұрын

Great Info Thanks Jeff

@iaroslavdavydiak6439 11 ай бұрын

Very informative. Fantastic ❤‍🔥

@DraZtheProbleM 5 жыл бұрын

Here is what I don't understand. If you are always leaving 2-3 reps in the tank on ALL sets, how do you know when to add weight? Should you not be trying to progress the weight each week if possible?

@4040inthec 6 жыл бұрын

Jeff, I hope you read this. I have been taught by athletic trainers and CSCS's that utilization of four phases no longer then 2-4 weeks at a time is effective for athletic people. Four phases- Hypertrophy, Strength, Power, Endurance Hypertrophy- 76-86 % of max with a 14-8 rep range Strength- 86-92% of max with a 6-3 rep range Power- 30-60% of max with a 6-3 rep range Endurance- 92-98% of max with a 3-2 rep range ( 2-3 reps every min on the min/ 8-14 mins) Each of these would progress and de-load on the 4th week of every 4 week phase.

@johnr7265 6 жыл бұрын

NUCLEUS Overload Video!

@Domjackson747 5 жыл бұрын

Volume is everything babyy!

@underwaterpanther 6 жыл бұрын

Love!!! Endless thanks and love to you!! Get some!💪🏽

@khaledkld1930 6 жыл бұрын

thank you Jeff ...keep up

@romkemartennotenbomer6974 6 жыл бұрын

great video ! as usual !

@olafdrake 6 жыл бұрын

Jeff, every single piece of info you pump put is of such high quality, so excited to read through the program. Thanks for everything!

@angeloschlosz6961 6 жыл бұрын

Thanks heaps this answers my previous question

@wissamhelwani7502 6 жыл бұрын

Great job!

@noelavalos4133 6 жыл бұрын

Great video coming from a physical therapist 👍🏼

@wafelsen 3 жыл бұрын

I have been watching a bunch of your videos and I wondered how total volume (sets x reps x weight) could be equal in comparing high rep and low rep sets. To take an extreme example, obviously a set of just my one rep max is not equal to a set of 10 of 10% of my one rep max. Noting that the low rep group had to do a lot more sets to even this out makes so much more sense.

@cailinmerck3876 6 жыл бұрын

For a video can you talk about how weight training affects your metabolism?? Also how does that play into your BMR? Thanks!

@carue19 6 жыл бұрын

Woop woop. Just purchased the program! So excited.

@jacobhinshaw5106 6 жыл бұрын

carue19 send it to me

@jaceks88 16 сағат бұрын

Great video. Tysir

@shinobi-no-bueno 6 жыл бұрын

Can you review Jeff Nichols's Hypertrophy Program?

@Carbon4343 6 жыл бұрын

Jeff, huge fan. Just one request, if you could turn off autofocus when doing these whiteboard presentations that would be rad :) Keep up the great work, and thank you for the immense contribution to our collective fitness knowledge.

@Justforthefifteen 6 жыл бұрын

Hi Jeff. I like your video. Very informative. And I see you talk a lot about rep ranges. That will be always a reason for an interesting debate. But one important aspect that never gets attention is the fact that the higher the reps, the higher the loss of motor coordination. I am quoting from Starting Streght: “In reps 1-5, the muscle is firing in a coordinated manner, with tight, uniform EMG waves and consistent force production. By reps 10-14, there is a loss of motor coordination, with erratic EMG wave and force continuity. By reps 25-29, EMG activity is highly random and force production has deteriorated”.So the reps range debate should allways consider this important aspect. At the end its no just about building muscle. But doing with proper form every single rep. No cheating or risking injuries. Or even worst, appear in a gym fails video... thanks

@DiabloQFDB 6 жыл бұрын

I started training relatively heavy in April after a 5 year break and for no particular reason I chose 15 reps/set. And I love it! Comparable results with 8-12 and far greater endurance. Took months to get used to it though...

@michaeljones8802 2 жыл бұрын

Just watched chapter 1-3 and it’s great content. Feel like I’m on the right track. Split the top half up to two days, one day lower body. I do 3-4 work outs per muscle. Hitting the same muscle twice a week. I do 12,10,8 sets rather than 3x10. Which is better a drop set or a static set?

@SytyDziza 6 жыл бұрын

good job with your content, thumbs up

@nattygawd6588 6 жыл бұрын

can't wait for the next vid.

@Ravi-ut7kk 5 жыл бұрын

I recommend Max OT training which is 4 to 6 reps till failure , progressive overload which builds hypertrophy

@fernandoblanco4379 6 жыл бұрын

Always gotta like before I watch the full video. Thanks for the info

@TheoGeorgeRhodes Жыл бұрын

smashing stuff mate

@supimsatan 6 жыл бұрын

Liked before watching

@celynamez Жыл бұрын

Making my 14 yr old son watch this we’re both learning 💪 😊

@4u2nvinmtl Жыл бұрын

Usually I track volume as mass/weight lifted/moved per workout session (excluding racking the weights of course). I use an application to track of my sets (reps and weights) for each exercise and it gives me useful metrics to keep track of how I'm doing. My total volume per work out is around the 35k lbs mark (1.5hr work outs). For those who track it whats your avg workout volume in lbs?