Why You Must Train Weak Points Differently (Men and Women)
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- เผยแพร่เมื่อ 21 ก.ค. 2024
- My top 4 strategies for bringing up lagging or weak bodyparts. Timestamp for the weak point discussion: 5:43
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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. - บันเทิง
Hey guys! Taking a quick break from Technique Tuesday videos to switch up the style a bit and cover some other interesting topics I've been wanting to discuss. If you want to skip straight to the weakpoint discussion, here is the timestamp: 5:43 I'd also like to start sharing some more behind the scenes of my own training and how things are going with that on the channel as well so I hope you guys enjoy! Peace!
You are the best man!
If you haven’t already, you should look up the weightlifting app Strong ! It’s great for tracking your workouts, weights used, reps, etc.
Hey Jeff, tried your PES sup pack. Been loving it so far.
Jeff, if you have an opportunity it would be great to know your advice on how to strengthen tendons and ligaments. Sometimes pain in those will limit my training even when I don't have sore muscles. Thanks for all your work!
Do a youtube PEscience give - away!
what if my weak point is procrastination and my entire physique?
then stop procrastinating looooool
Following a program actually really helps with that
then you fucked😂
Donuts always help
You don’t have a weak point when everything is equally weak.
15:53 She looking for that ring, Jeff
Omg we’ve been through so much together.
Ya but look SANDVITCH
(Jeff Nippard Voice) One common sense study states, "It has been shown that forgetting one's anniversary is detrimental to your relationship, it may cause a negative response from your girlfriend. In milder cases, she will bug her eyes. More severe cases may result in bodily harm, broken material objects of note, and/or property damage."
My smaller muscle groups, triceps, biceps and delts, never became sore the next day after a workout no matter how much i tried to fatigue them... until i integrated the concept of pre-exhausting. Now I can feel a *bit* of soreness the next day. Seems to me, pre-exhaustion is best for isolation exercises.
Same here, with nearly 11 years training experience. Pre-exhaustion helps us more Advanced Lifters especially when you get to the point the weight is too heavy for your joints and tendons to keep up. Made some Incredible progress on my Legs especially Pre-exhausting it on the leg extension RPE 9-10, do some calves while I catch my breath and then boom. My legs start Erupting when I conduct a compound such as Belt Squats or Hack squats !
Jeff loves being able to show off Stephanie's glutes in the thumbnails 😂
But have you seen her traps too?! F'n trap goals right there!!
What glutes?
She's been working hard on them. I wouldn't be surprised if it was her idea to be in the thumbnail!
A great person never once said: "Shake what your efforts and self-discipline gave you."
Spoder Gibbs nigga what the fuck
8:10 are you being possessed Jeff ? lol
He's holding in a fart 💨
@Cipherpol IX jeffyl and hyde situation
Can we all just stop and think about how genetically gifted and attractive Jeff & Stephanie's kids are going o be?? Like those are going to be the most beautiful children of all time.
Hey Jeff loving your new Upper/Lower size and strength program. I can really see this program being the one that makes me hit all sorts of gainzzzz🔥🔥
Jeff loves muscles
This was extremely helpful information. I've been trying to balance out my arms for a long time. I've unknowingly been following 3 of these steps already and have seen decent results after 3 weeks.
Appreciate the timestamp. Stuff that like makes me want to watch the entire video just to support you.
great strategy. higher frequency is awesome. thanks for inspiring me to start my own channel btw. You're a legend!!
I like the vlog style of the videos. It's Great seeing our favorite fitness youtuber. Don't burn yourself out with doing too much. This is perfect.
Your videos are just awsome.
Its like science class all over again, but with a good teacher :D
The Upper/Lower program is THE BEST program I’ve ever followed. Thank you Jeff
Caleb happy to hear that man and I appreciate the positive testimonial
@@JeffNippard Dude great gains not gonna lie!
Your vids are excellent - your approach is down to earth and your delivery is on point without condescension - keep 'em coming, brother! 🔥
Great tips. I often close my eyes for back exercises specifically to try to squeeze and feel the muscles working.
Jeff, I really enjoyed the format and content of this video (*don’t get rid of Technique Tuesdays though!). Great mix of personal blog-style (with Stephanie’s cameo - love her too - keep her around) and science communication. Your page has become one of my go-tos for quality fitness information.
Watching you be so freaking precise about your workout inspires me to workout even more.
Happy Potter!! Now that's off my chest I just want to say as a Kinesiology Major, I really enjoy watching you videos! Greeting from Vegas!
*Solid Video* I've always found higher frequency worked well for lagging bodyparts for me.
This will be one of the better videos for me personally, thanks so much for sharing your time and knowledge.
Jeff labels his biceps his ‘weakpoint’ when April fools was last month
do you slurp schlong for a living or is it just a pass-time?
Shub Haba why is your mum trying to get back in the business
Squirms Chuggins You was a dick over a TH-cam comment for no reason so I said something back and all of a sudden you want to change the subject,How manly of you.
@@Kingarthurjohn This was a epic fucking comeback. Good job.
Shun haba sit down 😂😂
Thanks Jeff, It's really helpful to me.. I'm training my self from last 2 months on my weak body parts n imbalance proportion.. Many things I was already doing by tell some more.. Keep it up.. 👍
Glad the vlogs are back, I really enjoy watching these 👍
Wow, I'm so happy you guys are still together as I was worried because I do not see her in your vids. Stay together!!
Your eyeballs are almost popping out on incline bench lmfaoo
Lol sometimes u just gotta be in the zone
If your eyeballs aren't popping out you're not training hard enough.
@@NeuronActivation True words.
If yo eyes ain't bendin, yo pretendinnn
@@NeuronActivation true dude, gotta focus and get that shit
Thanks a lot for the information! I found out being mentally prepared before a workout is very beneficial. I was also using a notepad before, but now I use apps like Progressive Goals.
13:25 using the Steph machine for added resistance on the eccentric :D
Hey these vlog style videos are sick man, a nice change up for sure. Yeeeet
Another great video,Jeff! Youre so inspirational, I wish you so much success in the future. Thanks for the knowledge! And Steph is looking even more beautiful than before, you better tie her down, brotha!
SOOOOO glad I’m not the only one that prefers writing my workouts down in a notebook old school style 🔥🙌🙏
Great tips Jeff. I really enjoy your videos. Question: What app are you using on your phone to track workouts? Any suggestions?
Loving the vlog-style videos. Much love, bro.
Steph: 'we've been through lifetimes together... we've been around the world together.'
Jeff: 'look at my sandwich'
The pre-fatiguing was interesting, because pretty recently Mike Israetel talked about the subject and even did workouts and guided someone else's workouts with pre-fatiguing quads before squats so he wouldn't have to be doing so many sets with very high load to get the quads stimulated, and thus increase fatigue greatly.
I’m a personal trainer and I start out writing my workouts as well!
Love your channel!
Also I’m Costarican, glad you guys liked it there 😁.
I trust you, but only because you have Harry Potter and the Goblet of Fire next to your studies.
this was the perfect amount of vlog and science !!!
Thanks a lot for the information! Always love watching your video!
Hey Jeff I’m loving the programme, just wondering, would you say the rest day is completely necessary or could I get away with just going straight into the next week? Thanks!
yes dude ive missed your vlogs so much these are my favorite videos of yours
You’d literally be my favourite vlogger if you did these more frequently, something about how they come out is so much easier to watch than some others. Bring them back bro
yo
Hey Jeff!
Which of your programs would you recommend for someone more towards the intermediate level? Looking at either the upper lower split or the push pull legs. Love your videos man! Really helpful stuff
Always great content mate, keep up the good work 👏
Hey Jeff could you do a video on MEAL PREPPING! Pls
Great video! **I have a question** at 10:15 you mention not exhausting the quads before the heavy compound movement, because other muscles will become more active. I am quad dominant and want to use my hamstrings and glutes to power my squat. So if I am correct, will it be helpful to exhaust my quads before my heavy squats so as to recruit my posterior chain more, instead of the quads during the squat?? Thanks!
Since you talked about weak points generally here, what would you suggest for the related topic of imbalances? For instance, my left upper body is generally noticeably stronger and bigger than my right, particularly in the traps.
Jeff the type of guy to stay natural and claim hes on gear so he doesn't set unrealistic expectations for people not willing to put in the hard work
LMAO
That'll be the new trend soon, the opposite of what we have now.
Jeffffffffff help my upper chest! I’ve been trying to bring up my upper chest for a year and it’s a VERY slow situation. You make anything for upper chest targeting yet?
Love your hustle man! Thanks again for helping me redownload the upper lower program.
You can bring up weak points by doing:
100 push-ups
100 sit-ups
100 squats
10 km run every single day for 3 years
Too much internal rotation and no progressive overload.
Don't r/whoosh me, i get the joke
or how about no
Make sure your hair falls out tho, or it didn't work
Saitama splite workout
Don’t forget eating a banana, every. single. Day.
OHP movement was so smooth I thought Jeff was using a Smith machine.
Hey! Love schoolboys Q's new album. Nice little shout-out!
Good tip for logging workouts, is "FitNotes" on androids.
The best!
can you log RPE in it?
@@tili_ You can comment each set. I record planned and actual rpe. No dedicated feature, unfortunately.
Ayyee, Schoolboy Q: Crash Talk all day..Great video.. Very helpful tips & advice you give.. I need to try more of the neck workouts.. Im pretty muscular with a neck built like an Ostrich lmaoo JK
Will there be a continuation of the Fundamentals Series, with episodes about diet?
Strong, smart, and a Star Wars fan?! You hit the jackpot my dude.
Jeff's face when he does heavy bench press has an uncanny similarity to mine when trying to do calculus homework!
Best workout channel hands down
I've been using little arrows to tell myself to increase weight the following workout for years! So cool to see I'm not neurotic.
Hi Jeff i love your content and keep up all these videos. Your program on your website are they for sale in us funds or Canadian? im from Canada that is why im asking. Also love the detail you put in all your videos.
Jeff I just found you and love your videos!
Unrelated question, is that a bird of paradise plant behind you in the beginning when you were writing out your workout?
Love the vid! I will get upper lower. Not sure how much you like to nerd out but the app HeavySet is rock solid for tracking lifting workouts. Intuitive design, great stats, real flexible and cheap. Sets with my eyes closed are my jam. 😁
My left arm is way behind because of several brakes and I'm struggling with grip also Tricep if I increase the frequency I train my left arm I get a flipping sore elbow from overtraining.
Focus on your strength first.. stretching exercises ,and isolation exercise from your left arm and always start your set with your left hand when u are training your arm.
How can I recover from a quad rupture from soccer training? You mentioned there's gain and loss while trying to strengthen them due to separate injuries on both quads, independently. How do you minimize it? Your thoughts..
I think the greatest potential downside of too high a training frequency is the interference with LOCAL recovery of the body part being trained. This risk tends to increase with strength, size, fiber type, training age, and volume. /themoreyouknowrainbow.
Yet again awesome upload💪
How do you know which are your weak points are are they just areas you'd like to improve? I'm only 6 months into weight training and everything has been going very well. Gaining, weight, size and strength. Everything is progressing each week. Would a weak point be an area that isn't progressing?
You are a wizard Jeff! (props for the book :D )
This dude is my idol we are the same height kinda the same built im just fatter but i can still see some resemblance in our bodies motivates me to keep going
Really love you two together!
So if we are following the Upper Lower program then we can change the order of the workouts
That couple moment at the end was adorable
Here's what I am doing to bring up my arms this bulk-
A push pull leg split is what I will follow. I think it's slightly better than UPPER/LOWER as it is more muscle specific.
On push days I'll do 2-3 sets of heavy bicep work just after my Bench press thus not affecting my Bench. Also triceps at last.
On pull days I'll do 2-3 sets of heavy tricep work just after my Deadlift. Also Bicep at last.
Again I'll hit biceps on one leg day and triceps on the other(at the start of the workout).
I try to achieve 20-25 sets including all compound movements.
LOVE FROM INDIA
missed the vlog style of video keep it up jefe
Reallly great video as always
Question for you and Steph regarding the creatine from pescience. Do you take it, and how much? I got one bottle of the capsules to see how it goes for me, and the serving size is 4 capsules, which seems excessive... perhaps you don’t need the 4 capsules? The multi vitamin calls for 3 capsules, and I’ve been just taking 1 of those daily.
Congratulations on almost 3 years
Jeff, thank you. I truly appreciate your time and effort that you put into all your videos, very informative. I will continue to watch your videos and I wish you both continued success.
Love the Vlogs. Keep them up
Can you talk about weightlifting belts at some point? I've noticed you wear them in a few exercises and I only use one for squats and deadlifts. Really feel like it has helped me progress my strength
Woot! for progress and relationship goals!
Nice Vid and congrats on your guys gonna be 2-3 yr anniversary. 😆
so if the quads were a weak point would there be any benefit to pre fatiguing the hamstrings and glutes before doing squats?
Hi Jeff,
I'd really like to know how you monitor all your most important body & training inputs and outputs...(for gains obviously!):
Measuring food - do you use a calorie counting app like - MyFitnesspal?
Measuring volume - how do you do this - via excel spreadsheet or maybe via an app like Strong?
Measuring sleep - do you even do this? how much of a factor does this play? Fitbits/Garmin watches track this
Measuring calories burnt (ties back to food for dat juicy caloric surplus) - from walking/working out/cardio - Are fitbits accurate in this regard?
Sorry for a lot of questions but i'm sure myself and a lot of your fanbase would appreciate some of the insights you might have on these!
Cheers
Jeff out here using Harry Potter for programming research.
I was wondering if you were still dating.
glad you are, you guys seem good together
Please please please more vlogs like this
Should I train my calves or any body part for that matter if it’s still really sore from the session the day before ...
The notes app on iphones lets you make little spreadsheets now. Super easy to track workouts with it
"May the 4th be with you"
That was so nice.
What if the roles are reversed for pre exhaustion say leg press first since it's a compound and then leg extensions for isolation would that be beneficial rather than counterproductive? Would appreciate an answer from you Jeff. Cheers.
How can you recommend total sets with understanding the rep range? Example suggesting 20-25 sets of 4 rpe8 is very different than 20-25 sets of 15 reps at rpe8
Can anybody recommend any books that one can read to increase their fitness and training related knowledge.
@jeff could you make a video on how to sequence exercises for a day and a week? Also when you should increase reps or weight for progressive overload.
Would fatiguing a bicep first also mean that I would get more back activation on a later back exercise? And could that be beneficial for let’s say back mind muscle connection since they are forced to activate more?
i have weak Shoulders and arms how about 2 week first workout Traditional and second use Intensity techniques but keep volume medium on both workouts
Keep the vlogs comin!
Would you even consider creating a workout plan that is 4 or 5 days long? I'll be honest. I've wanted to try several of your programs but all of them are 6 days. I'm super busy and can only train 5 days a week. I have 2 jobs; one of the jobs is being a group fitness instructor. Really love your content n your channel. Keep it up! Sending lots of love to you and stephanie.
If you are talking about split workouts 4-5 days a week why ?. It has been known and studied since the 1930's, that training the entire body 2-3 times a week gives better results in a quicker time. So doing an Upper/Lower split 2 times a week is 4 days training. Full body 2-3 times a week also works.
If you did Push, Pull, Legs, that would be 6 days in the gym.