Thoughts on Jeff Nippards UpperLower size and strength program. This program is designed for intermediate to advanced trainees who have surpassed the newbie gains phase but want to keep driving progress forwardJeff Nippards Upper Lower Size and Strength Program is the most intense program to dateIt includes an individualized weak point prioritization component to address your individual weak points.
He earned the title of Mr. Posted by 1 year ago. First of all Jeff Nippard has a ton of workout programs. Program Details Topics. Both programs have nearly the same volumes and progressions. Anybody have the Jeff nippard upper lower split. Push pull legs hypertrophy program jeff nippard push pull legs hypertrophy program jeff nippard about me jeff is professional. In the Instagram age of fitness many beginner-intermediate lifters are tricked into thinking that they need to do fancy exercises ridiculous amounts of volume and tons of advanced intensity techniques to build muscle or gain strength.
I also got a copy of the fundamentals program do you need it. Please direct all other questions to info strcng. Please avoid directing questions about this program to my social media as it is not a reliable means of making contact with me or getting the correct information. The main purpose behind warming up is to increase core body temperature, which improves performance and reduces risk of injury[6] [7].
Your circadian rhythm will largely determine your core body temperature, meaning it varies throughout the day. When you wake up, your core temperature is at its lowest and it increases throughout the day. Doing at least minutes of low- moderate intensity cardio is especially prudent if you train early in the morning [8]. Warmups may also serve as a way to increase muscle activation.
Light foam rolling for two to three minutes prior to lifting is recommended. Before the first exercise for each bodypart perform a basic loading pyramid: Pyramid up in weight with three to four light sets, getting progressively heavier. For this program, we are not counting indirect bicep and tricep work such as vertical pulls and presses toward volume metrics for these muscles. We will only count working sets and not warmup sets toward weekly volumes per bodypart.
Ask an average gym-goer and he or she will probably say some kind of body part split. I think these two splits are more effective because they have you hitting every muscle at least twice per week — a criterion outlined in the scientific literature as being superior for optimizing growth [12].
With that said, I think there are several potential advantages to the full body split that I will outline below. Assuming you eat a reasonable amount of protein within a reasonable time frame after training on the scale of hours-days, not minutes-hours , your muscles begin to synthesize new muscle tissue through elevated MPS.
If we hit the chest on Monday morning, MPS will be elevated in the chest for all of Monday and then will return back to near baseline levels sometime on Tuesday. So rather than leaving MPS at baseline levels for the entire week, we can in theory maximize new muscle synthesis by hitting the chest again on Tuesday and again on Wednesday, Thursday and Friday.
This line of reasoning lead many pioneers to experiment with high frequency training about a decade ago, but more recent evidence has started to call the practical significance of the MPS theory into question. For example, even though acute increases in muscle protein synthesis do seem to correlate with hypertrophy under some circumstances, [15, 16] MPS fails to take into account the other side of the muscle growth equation: muscle protein breakdown MPB.
To determine whether or not these frequent MPS spikes do, in fact, translate to more muscle growth over time, several long-term training studies have been pooled together via meta-analysis. Volume the number of tough, working sets per week has been described as having a dose-response relationship with hypertrophy in the scientific literature [20], meaning, more weekly volume causes more growth up to a point.
So if a higher training frequency can allow you to perform more weekly volume, all else equal, that should lead to more growth again, up to a point.
And this does seem to be the way it works out. After all, if you only hit your shoulders once a week, you have to cram ALL your weekly volume into a single workout. This program starts with 22 sets of shoulder work. Imagine trying to cram all that volume into one or even two workouts per week! Now tell me: how much effort are you really going to be putting into those extensions?
Even if you have the mental fortitude of a champion, there is no question that your quads will be highly fatigued, which might hurt your performance. Like any skill, the more you practice it, the better you tend to get at it. This will make you a more effective lifter, leading to better returns on your time investment in the gym.
Most trainees are not accustomed to hitting their chest on Monday and then hitting it again on Tuesday and Wednesday, Thursday and Friday. Although it is oversimplified, a helpful way to think of high frequency training is as follows: Rather than doing this for your chest…. And, of course, we can do something similar with the other muscles. Another modification that must be made is that sets should not be taken too close to failure, especially within the first few weeks.
Because there is only about 24 hours of recovery between sessions, consistently training to failure will be much more likely to result in an overlap of soreness, excessive metabolite build-up and potential for reduced performance as the week goes on. To avoid these problems, it is absolutely crucial that most sets are taken to an RPE no higher than in the first few weeks, with RPEs of being used more sparingly.
This may sound counterintuitive as it can be tempting to push yourself as hard as possible when starting a new program. However, intensity is something that must be gradually increased on this program for optimal progress over the long term. A combination of high intensity and high frequency can result in an unproductive program if pushed too high, too early. To emphasize recovery and progress, it simply makes more sense to leave those few reps in the tank, especially when running a high frequency plan and even more so in the first few weeks as your body adapts to the new protocol.
As your body grows accustomed to the new training style, a phenomenon known as the repeated bout effect will kick in sometime around the two to three week mark. This is a good thing, as soreness is simply an impediment to performance. To quickly recap: in order for high frequency training to be as effective as it can be, you must reduce training volume per-muscle per-session and avoid failure on most sets, especially at the beginning.
If you feel debilitatingly sore on Day 2, that may be an indication that you are not truly an intermediate-advanced trainee and may be better off running through a more basic program first. As a general rule, it is okay to train the same muscle while it is still sore as long as it does not impede your ability to use a full range of motion safely and comfortably.
Because lingering soreness is a potential concern on this program, it is even more imperative than usual that you complete a FULL warm up see page The more soreness you have, the more merit tools like foam rolling and dynamic stretching can have before training.
As mentioned earlier, after one to three weeks on this program, soreness should be drastically lessened as your body adapts to the frequency — so this is mostly something to be aware of for the first few weeks on the program. If persistent soreness continues to be an issue past the first few weeks, that is an indication that you are either pushing sets too close to failure i. The best way to avoid this problem is by choosing exercises that will not load the joints in the same way on consecutive days.
For example, rather than doing a deadlift and a Romanian deadlift on back to back days, it would be much smarter to space those exercises out by at least one day. Granted, while joint overuse may pose a concern on some high frequency programs, this program selects and organizes exercises in such a way that joint overuse is of very minimal concern. Still, the potential for joint stress further highlights the importance of a proper warm up and carefully monitoring effort in the gym adhering to the target RPEs.
It is also advised that you pay attention to your own biofeedback on any program. It is better to play it safe, especially at first, by switching to a lower impact exercise if you anticipate a specific exercise giving you issues or if you feel achy.
For example, you have the option of swapping barbell squats for hack squats if your lower back is feeling particularly cranky. Of course, I encourage you to follow the program as it is written if you can, but sometimes a judgement call will need to be made and I encourage you to exercise caution when there is risk of pain or injury.
In these instances, the Exercise Substitutions section may be helpful. Week 2 sees a moderate increase in rep volume on primary exercises, which will increase the overall difficulty of that training week. In Week 3, intensity effort increases as the target RPE for each movement bumps up to the range. As you will see, the amount of weight, reps and sets vary from week to week for these movements.
This means we are using weekly undulating periodization to progress on these movements i. For the secondary and tertiary movements, we are using a simple linear progression, where your goal will be to add some weight to the movement from week to week.
On certain exercises where lighter weights must be used, such as lateral raises, or bodyweight exercises like hanging leg raises, it may be more realistic to progress through the use of better control such as by slowing the negative marginally more from week to week or development of a stronger mind-muscle connection.
At this point, you have fully adjusted to the high training frequency and the repeated bout effect is in full swing.
You should no longer be feeling sore after training sessions and you should be handling heavier weights than what you were using in Week 1 and with better form too! As you will see, while the core exercises remain the same, many exercises have been switched out for new variations.
Try to put all of your animalistic energy into the heavy top set to kick off the workout, and then tame the beast for the rest of the workout while practicing focus and control. Week 9 primarily sees a decrease in intensity, as volumes are still quite high.
Be careful to pull back on your exertion this week, as it will actually improve your performance for the max testing in Week The idea is to have you feeling fresh and recovered leading into the final week of the program, so you can assess the gains that have been made! Brad Schoenfeld refers to this as the mechanical tension mechanism of hypertrophy [23]. There are two main reasons for this: safety and results. A questionnaire of Swedish sub-elite powerlifters found that 87 percent of the participants had experienced an injury within the past year [24] — primarily in the lumbopelvic, shoulder, and anterior hip regions.
Consistently practicing perfect technique on light work will ensure that you have ingrained the proper lifting habits when lifting the really heavy stuff. RESULTS Not only does good technique minimize injury risk, it also loads the targeted muscles more effectively, while decreasing the loading of synergistic and stabilizing muscles [25]. This all begins with good technique. Some trainers take the extreme stance that zero momentum or cheating should not be used when lifting, regardless of how well controlled the cheating is.
Others insist that because the goal is to overload, cheating is fine since it allows you to move more weight. I think they are both wrong, because it is always context dependent and in this case, exercise dependent: Primary Exercises: Practice perfect technique on all reps for example, squats, bench presses and deadlifts. Secondary and Tertiary Exercises: Mild momentum is permitted to get the weight moving, but always control the weight on the eccentric.
Still, a helpful practice is to record your lifts and compare your technique to the technique demonstrated in the videos provided. Despite this being an important concern for safety reasons, some literature suggests that the eccentric negative portion of the lift is the most important for muscle growth. This suggests that you should choose a tempo that is comfortable for you, while maintaining full control of the weight throughout the entire repetition.
My personal recommendation is to aim for a one to two second negative and a one to two second positive on most lifts, with the main criteria being that you are consciously and actively controlling the weight using the target muscles throughout the full range of motion. Deadlifts are the one possible exception where the eccentric does not need to be controlled to the same degree — simply hold the bar on its way down and maintain bar position directly over the middle of your foot, allowing the bar to descend at a speed that feels natural for you.
Using the bench press as an example, you will be able to lift much more weight if you only bring the bar half way to your chest than you will by bringing the bar all the way down to touch your chest. This was highlighted in a study by Bloomquist and colleagues, which found that going through a full range of motion resulted in greater increases in muscle mass than using a partial range of motion [28].
Granted, there is counter-evidence supporting the idea that as long as intensity relative effort is equated, full and partial ranges of motions lead to similar hypertrophy [29, 30] 3. It is common to see people either holding their breath for far too long during a set or having the pace of their breathing totally out of sync with the pace of their reps.
My simple recommendation is to inhale during the eccentric negative and exhale during the concentric positive. The Valsalva technique is when you forcibly exhale against a closed glottis during the concentric portion of a lift. This is a very commonly used technique amongst powerlifters and other strength athletes to increase the amount of weight being lifted by increasing pressure in the abdomen.
In the intermediate-advanced stage of lifting, I would recommend experimenting with the Valsalva maneuver on primary exercises squat, bench press and deadlift to your own comfort levels since it will very likely help increase the weight you are using on these exercises. However, keep in mind that this breathing technique is associated with a greater increase in blood pressure, so use it at your own discretion and be particularly cautious if you are at risk of hypertension.
As is usually the case, I think that the answer is not black and white but rather depends on the context. For these movements, it is better to focus on the movement of your entire body and simply execute the exercise with proper technique and through a full range of motion.
For all tertiary exercises isolation exercises and any remaining compound exercises, you can use the mind-muscle connection to increase activation of the target muscle, as you feel appropriate. In addition, recent data has suggested that use of a mind-muscle connection can be used to enhance muscle hypertrophy. So while it may not be appropriate for all exercises, practicing and cultivating a strong mind muscle connection is well-advised if your goal is to achieve the best muscular development possible.
In summary, our goal with training is to maximize muscular tension with relatively large training volumes and as outlined above, the best way to do that is by honing in on your technique. This program uses both percentage-based and RPE-based methods for determining what weights you should use, which will ultimately determine your level of effort. This level of precision and structure is good for certain exercises because it allows for complete accountability.
If you do not know your 1RM, it may be tempting to simply test your 1RM — lift as heavy as possible with good form for one repetition. Although this is a seemingly simple solution, testing one rep maxes can be unnecessarily risky, and there are at least two better options to give you a ballpark estimate of this number. This program uses RPE to gauge effort for all secondary and tertiary exercises. The RPE scale is ranked from , with 1 implying nearly no effort was used, and 10 implying maximal effort was achieved training to failure [34].
I think this can be more easily conceptualized as RPE9 meaning work at about 90 percent of your maximal effort, RPE8 being about 80 percent of maximal effort, etc. RIR is a scale which attempts to gauge how many additional reps you would be able to complete after ending the set [35]. While research has shown that RIR is not very accurate for newer lifters [36], I think it is a good tool to understand at this point in your training career. So, to clarify, an RPE of nine would mean you had one rep left in reserve.
Can I add to it? Why is there such little exercise variation from week to week? A: Changing exercises from week to week is more likely to flatten out the strength progression curve.
While there is some variation from week to week, most exercises are kept constant to ensure both progression by adding volume incrementally to these specific movements and mastery of exercise form and technique.
If after 8 weeks you feel like you need to switch things up, then you can run one of the other 2 programs included in this manual. There are 3 different splits.
Which one should I run? Since adherence and sustainability are arguably the most important factors for long term success, it is important to start with a program that you think you will enjoy and actually stick to. Have a look through the 3 programs and go with the one that looks most appealing to you.
What do I do after I finished the program? You have the option of running back through the same program again for another 8 weeks or moving on to one of the other splits provided.
After the year mark of running these programs, you will likely want to graduate on to one of my Intermediate Programs. What are the blank boxes in the middle of each program for? They are for you to track your weights each week, so you can focus on strength progression from week 1 to week 8. Of course, this will only work if you print the program out. The other option would be to keep a notebook and simply pencil in your lifts each week.
Keeping up with this habit of tracking is going to be an extremely important part of your success on this program. Please direct all other question to [email protected] Please avoid directing questions about this program to my social media as it is not a reliable means of making contact with me or getting the correct information.
Warming up should function to increase your core body temperature, which improves performance [1] [2]. Your circadian rhythm also helps determine your core body temperature at any given point in time.
When you wake up, your core body temperature is at its lowest, and it increases throughout the day. Secondly, warm-ups serve as a way to increase muscle activation. Doing dynamic warm-ups exercises and drills which take you through a range of motion can improve performance and force output [4]. A proper and complete warm up helps strengthen this mindfulness. Lastly, foam rolling has been shown to reduce DOMS delayed onset muscle soreness [5]. Light foam rolling for minutes prior to lifting is recommended.
Before beginning with your working weight for the first exercise for each bodypart, perform a basic loading pyramid where you pyramid up in weight with light sets, getting progressively heavier until you reach your working weight for that exercise.
While I encourage you to run the program as written and include all of the listed exercises if possible, in the case of risking an injury or flare up, it is always wise to avoid exercises that you think may cause pain and stick to exercises that you can perform safely. The exercises below are the ones that most commonly require substitutions. When making a substitution, keep the sets, reps, rest times, etc. Below is one example of how you could set your training week up for each routine, but keep in mind that as long as you are getting all of your training sessions in by the end of the week, how you space out your rest days is much less important.
For this reason, this program focuses primarily on building a solid strength base with carefully selected, fundamental movements. The exercises included here should be mastered before moving on to other more complex or more niched variations.
The program sticks mainly to compound movements exercises which use multiple joints and go through a large range of motion. Since compound movements move multiple joints, they generally stimulate more overall muscle mass than isolation movements single joint movements and as such optimize your time and effort investment in the gym.
Progressive overload is generally regarded as the most important programming principle for all strength and size related goals. Because of the correlation between muscle size and strength [8] we simply cannot ignore the interplay between getting stronger and getting bigger, especially when building a solid foundation.
In this program, progression will occur in the form of adding weight load or adding reps with the same amount of weight.
It can also been seen as using better form with the same weight, using a larger range of motion, improving the mind-muscle connection, etc. For practical purposes, we can split this up into three different tiers relative to training experience: 1. An untrained individual less than 3 months of consistent training experience 2. A beginner months of consistent training experience 3.
Early-intermediates months of consistent training experience For an untrained individual, the goal should be to focus more on mastering perfect technique rather than adding weight. I recommend using the same weight for at least 3 weeks straight to ensure technique mastery before increasing the resistance.
Developing a technique-base is even more foundational than developing a strength base since training with poor technique can lead to injury and halted progress.
Once exercise technique can be executed properly and you graduate to beginner territory, you can aim to make small increases in weight week to week, as your nervous system begins to engrain new motor patterns [9]. While you may be tempted to make big jumps in weight as your strength and confidence improves, you should stick to a simple linear progression: consistently add the same load over a period of time rather than making big jumps less frequently.
When compared to nonlinear periodization more commonly known as undulating periodization , linear periodization is equally effective for gaining strength [10] and since lifting form changes with different percentages of your maximum strength [11], it is safer and more reliable to make smaller jumps from week to week.
Keep in mind that adding just 5lbs total to the bar per week for only 26 weeks 6 months will yield a lb increase in strength.
For a low-intermediate, these consistent, linear strength gains will slowly start to diminish. This is when using rate of perceived exertion RPE for short will come in handy. Since training close to but not necessarily all the way to concentric muscular failure is important for both strength and hypertrophy [12], we will be aiming for an RPE of 6 or above on all sets in this program.
A 10RPE is an all-out set, meaning you have 0 reps left in reserve. An 8RPE is still a difficult set, meaning you have reps in reserve. And so on. RPE has been shown to be an effective method for choosing a load, even when compared to a percent of 1-rep maximum [13], so it is important to start developing this skill.
The closely related Reps In Reserve RIR methodology has also proven to be a viable tool for predicting load as a relates to effort, including in beginners [14]. Generally speaking, I think that the mind muscle connection should be used only sparingly if at all on squats, deadlifts and overhead presses as these are highly technique-focused exercises that will activate a large muscle mass regardless of attentional focus. For these movements, it is better to focus on the movement of your entire body and simply execute the exercise with proper technique through a full range of motion.
For all isolation exercises and any remaining compound exercises, you can use the mind-muscle connection to increase activation of the target muscle as you feel appropriate. One potential limitation of the training frequency research is that most studies are volume equated, meaning the subjects are actually doing the same amount of total work. In the real world, it is much less likely that volumes would be equal when frequencies are different.
Higher frequency training typically allows us to do more volume within a training week. To illustrate this point, just imagine the fatigue differences between doing 3 sets of squats 3 days per week somewhat manageable compared to doing 9 sets of squats in a single session brutal.
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