@@topboi9392 it would appear to be a mere 3d recreation of the clipboard that he held. You might want to look at Blender or Cinema4D tutorials. Hope this helps!
@@topboi9392 I don't think there's necessarily a name for such a thing. They just created an overlaying graphic of the study on a clip board and had it zoom toward the screen with a whooshing sound effect, covering the part of the video where Nippard would otherwise still be seen holding the real clipboard. I think you will manage to achieve similar if you learn about overlaying graphics on videos, animating overlaid graphics and adding sound effects. The real challenge after that,, is making good quality graphics to overlay.
Former Cutter an Animator here. You can create effects like that in many ways. My guess on how it is done here: 1. get a image of the clipboard and remove the background in e.g. Photoshop 2. import the picture in a 3D-Layer in After Effects 3. place the clipboard approximatly on the same position as the clipboard in the video 4. use some swoosh sounds and distortion when you blend in the 3D layer to cover up the transition. Also blur the background a little to focus on the effect 5. Use Keyframes to mark the position+rotation (X,Y,Z; Xr,Yr,Zr) and let it translate to the final position (X2,Y2,Z2; Xr2,Yr2,Zr2) (The keyframes will interpolate automaticlly to create the movement effect - you can also adjust the curve to get an "easing" 6. use a simple 2D overlay with a trim or a mask to create the Textmarker effect over the 3D layer. As I said there are many ways - it is a creative job. You could for example also model a clipboard in blender, texture it with img and create the movement the same way as in after effects and render it out as a video with transparency to use as a simple overlay.
Key reason why he and Jeremy ethier are so popular here. God tier editing+ general good advice sprinkled with the word “science” and a few n=25 research papers makes most people drop their mouth in awe, including me when I was much younger.
@@justamustachewithoutaguy9370 does it take n = 10k for you to believe something? Jeremy Ethier is just Athlean-X+. If those weren't valid no journal would publish them.
@@justamustachewithoutaguy9370i mean meta reviews of smaller studies can be useful even if the sample sizes arent huge. Overall i think its fine as long as its not vastly misrepresenting something harmful.
@@sadesemolucan you share some tips to prevent hurting the joints during workout and also for longevity? Also do you think going to gym weakens our joints? I hope you are reliable. Thanks.
Doing a normal pyramid set for the first exercise to properly warm up the muscle group. Then doing the reverse pyramid sets for the next exercises seems interesting imo.
@@daveyboi03 dude hes like 5'4 or 5'5, so for his size thats already impressive. Secondly, most people cannot do that. I'd wager that 99% of the population cant do that. Its impressive and he can clearly do that for reps
Going warmup set with 30% max into joint/tear safety set with 60-70% max into working set with 90-100% max into backoff set or sets with 70-90% max makes the most sense to me. Its safer than jumping into the heavy set right away, you are still pretty fresh for the heavy set and then you finish it with 1-3 sets of still pretty heavy weight which feels heavy enough after the working set but you should still be able to get enough reps with it. This way you take the middle path and get in a good heavy set while being relatively safe from injury. This is applicable for movement/muscle group youve not worked out that session yet. If youre warmed up already from a similar excercise you can skip into a reverse pyramid.
This feels like good advice and aligns with what I’ve been doing for a couple years now. Age 40, relatively little muscle/joint pain and good mobility, while still maintaining and slowly growing muscle mass.
100% agree my bro! I recently realised this is what I did back in the day when I had the most gains from memory. I started doing it again recently and had instant gains. Some credit can go to novel stimulus but this has been the best hybrid for strength and hypertrophy for me on the main lifts.
I agree. When I do a “max” lift, I try to build to a weight that I can barely get in the 3-5 rep range for a couple sets. Then do 8 reps at 80% of that weight, then 10-12 reps with 70% of the heaviest weight used.
I like to do Reverse pyramid sets, set 1 is the set where I go the heaviest and track my performance, if I'm getting stronger in my first set, then it's a good sign that I'm doing something right. I like to use a rep range of 5-8 for my first set. My second set I go lighter and aim for a weight in which I can get to 10-12 reps. Reason being for doing more reps in this set is to get more volume in
I do reverse pyramid sets because for some reason for most lifts I am simply incapable of sticking within a reasonable rep range if I stick to the same weight for that many sets. For some things where it's really bad, if I were to use the same weight I would have to do: Set 1 : 20 reps Set 2 : 15 reps Set 3 : 5 reps
That's a really extreme drop off. On which exercises do you experience this kind of drop off? How long do you rest between sets? I often do reverse pyramid sets too and i'm usually fine with reducing the weight by 5 to 10 % to match the previous reps.
If you go to failure on every set, that's a pretty normal drop. I'm the same. Resting 4-5 mins or more might alleviate it but then you're resting for ages so it's not really an effective solution
@@nanatzaya it's quite a few things, eg. pushups, pullups, lat pulldowns, skullcrushers, bulgarian split squats, lat raises, bicep curls, etc. I rest 2-3 minutes between sets, depending on what exercise I'm doing.
It also happens to me when I do all the sets to failure, which makes it impossible to stay within the rep range. So, I make the last set to failure while keeping the other sets one or two reps shy of failure, allowing me to do more volume overall.
I prefer doing straight sets. Reason being easier to overload. For example, while doing inc. dumb. press my taget is to get 12 reps in each set. Currently my reps look like : 10-9-8. The day I'll get 12-12-12, I'll simple increase weight on next push day. This gets messed up while doing pyramid/reverse pyramid.
You can still use a rep range while doing "reverse pyramid" (I just think of it as using the heaviest weight while you're strongest and don't necessarily try to lower weight on subsequent sets) let's say for example your rep range is 8-12 and you hit 8 or 9 on your first set but know you won't be strong enough to hit your range on the second. Just subtract 5-10lbs so you can stay in your range while still putting maximal effort into all of your sets. With straight sets, you'll be at a point where you're leaving reps in reserve on your first set or two to stay in your rep range. Another way to do this is to just have a minimum rep count and not cap yourself arbitrarily.
I do reverse pyramids and use my first set as my performance set. Once I hit the top of my rep range goal I add weight. Very easy to track. And by dropping weight I can stay in my target rep range while my third set also feels a bit easier and I can really focus on my technique.
If you one day get 12-12-12 that means you’re definitely not training to failure, because if did, you’ll be going down in reps as you keep on with the sets.
@@noboy8672 nah dude My current rep 10-9-8 itself means I reached failure at each set. Else I would have gone for 12. Also say one day I reached 12 on my first set, then simply I would push more on the same set till failure. For the second set my goal would be the same, while keeping in mind I reach failure.
As an elderly lifter the best approach for me is pyramiding up from light to heavy followed by a final drop set. This hits the muscle intensely and I feel the soreness for days..
How do you structure them because I always liked that approach but never stuck to it because people told me not to as it would affect your last set. Do you still warm up or do you jump right into it?
@@thatguy0344 I don't care if it affects my last set,if im pre exhausting it doesn't matter hypertrophy will be the result, I've employed this training style for close to 20years now and it has been good to my joints and I've seen the best gains from it,tried the others, I just don't respond at all to it, everyone's different,u do u bro,see what works and stick to it
I do 3 straight sets and fail on the 3rd. So let's say I'm doing bench presses, 3 sets of 8. 1st set is pretty easy, 2nd set gets close to failure, 3rd set I might fail on rep 5. So I note down that my bench press is 8/8/5. Now my goal is to increase the reps on that 3rd set. So on my next push day, I try to get 6 reps, then 7, then 8. Once I'm confident I can to 8/8/8, I increase my reps to 9. First 2 sets I should be able to do 9, then on the 3rd set I might fail at 6. So I note down 9/9/6, and I work my way up from there. Once I can do 3 full sets of 10, that's when I increase my weight. I'll probably drop back down to 6 or 7 reps, and work up from there.
I went backward and got Phase 1 of Pure Bodybuilding first. I stopped that program till I complete the Fundamental Hypertrophy program. I'm loving the modified body part split!! Thanks Jeff!
Jeff hitting us with the SCIENCE near the end love it I've always been wondering which one, I usually do straight sets because tracking makes it so much fun
I love doing straight sets now more because I'm fresh for heavy weight after 2 nice warm-up sets. If I feel very strong that day, I might go heavier and pyramid up on the last set, which is no bad thing.
As a 33 year old who just got back into the gym over the last two years, I've naturally gravitated towards reverse pyramid. Doing that the last few months while healing a couple of injuries has felt great for me. Im planning on sticking to this method now :)
![ความรักของยักษ์เขียว (ทศกัณฐ์) - เดี่ยว ไออุ่น [OFFICIAL MUSICVIDEO 4K]](http://i.ytimg.com/vi/yCCy-QVHqK8/mqdefault.jpg)
"They all work as long as you do" key factor most people neglect😂
☝️💪
legit bro. biggest game changer for me when structure work outs and bringing a note book to log my weights and reps
Absolutely man, everyone spending so much time trying to find the best exercise, science shows you need to just put the work in.
Yip, pretty much any program where you go to or close to failure will give u sameish results
yes
Right before the gym too. Thanks man
Hey, same for me too. Happy lifting stranger
@@poosh6529hello fellow lifter, hope you had a good sesh
In 6hrs I will be at gym 😊
Already at my home gym :)
Same here
The clipboard edit was insane
How do you do such edits, do you know the name of the technique so I can look it up via a TH-cam tutorial? I think it looks really cool as well!
@@topboi9392 it would appear to be a mere 3d recreation of the clipboard that he held. You might want to look at Blender or Cinema4D tutorials. Hope this helps!
@@topboi9392 I don't think there's necessarily a name for such a thing. They just created an overlaying graphic of the study on a clip board and had it zoom toward the screen with a whooshing sound effect, covering the part of the video where Nippard would otherwise still be seen holding the real clipboard.
I think you will manage to achieve similar if you learn about overlaying graphics on videos, animating overlaid graphics and adding sound effects.
The real challenge after that,, is making good quality graphics to overlay.
@@topboi9392 It looks like the clipboard was created in 3D software like Blender and added to the video, if I had to guess
Former Cutter an Animator here.
You can create effects like that in many ways.
My guess on how it is done here:
1. get a image of the clipboard and remove the background in e.g. Photoshop
2. import the picture in a 3D-Layer in After Effects
3. place the clipboard approximatly on the same position as the clipboard in the video
4. use some swoosh sounds and distortion when you blend in the 3D layer to cover up the transition. Also blur the background a little to focus on the effect
5. Use Keyframes to mark the position+rotation (X,Y,Z; Xr,Yr,Zr) and let it translate to the final position (X2,Y2,Z2; Xr2,Yr2,Zr2) (The keyframes will interpolate automaticlly to create the movement effect - you can also adjust the curve to get an "easing"
6. use a simple 2D overlay with a trim or a mask to create the Textmarker effect over the 3D layer.
As I said there are many ways - it is a creative job. You could for example also model a clipboard in blender, texture it with img and create the movement the same way as in after effects and render it out as a video with transparency to use as a simple overlay.
The production quality is just outrageous
Key reason why he and Jeremy ethier are so popular here. God tier editing+ general good advice sprinkled with the word “science” and a few n=25 research papers makes most people drop their mouth in awe, including me when I was much younger.
@@justamustachewithoutaguy9370 does it take n = 10k for you to believe something? Jeremy Ethier is just Athlean-X+.
If those weren't valid no journal would publish them.
@@justamustachewithoutaguy9370 honestly yeah, its just marketing. production quality and "pop science"
@@justamustachewithoutaguy9370i mean meta reviews of smaller studies can be useful even if the sample sizes arent huge. Overall i think its fine as long as its not vastly misrepresenting something harmful.
@@justamustachewithoutaguy9370Says the guy with a moustache
Bro called me old in one video 💀
Same, but I took as being wise. I am looking out for my body in the future by taking care of it now.
@@sadesemolucan you share some tips to prevent hurting the joints during workout and also for longevity?
Also do you think going to gym weakens our joints?
I hope you are reliable.
Thanks.
Your approach to fitness really gets me going.
..... like...... you're turned on by this?
wood?
@@fernandostudebaker5861would.
What kind of wording is this
Ur mom really gets me going
Doing a normal pyramid set for the first exercise to properly warm up the muscle group. Then doing the reverse pyramid sets for the next exercises seems interesting imo.
good idea-starting with a heavy set from cold is risky-in terms of getting injured
@@burlhorse61 I'm sure Jeff is referring to still warming up but not full on sets before your heaviest set.
@@djbell8904 ok-just didn't explain that
We can take this strategy even further: Start with pyramid, then alternate between reverse pyramid and normal pyramid.
Back to straight sets.
😂😂😂😂😂
There was so much packed into this short while being ultra concise, love the effort that goes into it
The way you no diff’d the 4 plates is super impressive.
Right?
It's just 160kg. My chicken legs can do 120kg for 8 reps.
it was the fact his voice barely even changed
4 plates on hack squats isn't all that hard.
@@daveyboi03 dude hes like 5'4 or 5'5, so for his size thats already impressive. Secondly, most people cannot do that. I'd wager that 99% of the population cant do that. Its impressive and he can clearly do that for reps
Going warmup set with 30% max into joint/tear safety set with 60-70% max into working set with 90-100% max into backoff set or sets with 70-90% max makes the most sense to me. Its safer than jumping into the heavy set right away, you are still pretty fresh for the heavy set and then you finish it with 1-3 sets of still pretty heavy weight which feels heavy enough after the working set but you should still be able to get enough reps with it. This way you take the middle path and get in a good heavy set while being relatively safe from injury. This is applicable for movement/muscle group youve not worked out that session yet. If youre warmed up already from a similar excercise you can skip into a reverse pyramid.
This feels like good advice and aligns with what I’ve been doing for a couple years now. Age 40, relatively little muscle/joint pain and good mobility, while still maintaining and slowly growing muscle mass.
100% agree my bro!
I recently realised this is what I did back in the day when I had the most gains from memory. I started doing it again recently and had instant gains. Some credit can go to novel stimulus but this has been the best hybrid for strength and hypertrophy for me on the main lifts.
I agree. When I do a “max” lift, I try to build to a weight that I can barely get in the 3-5 rep range for a couple sets. Then do 8 reps at 80% of that weight, then 10-12 reps with 70% of the heaviest weight used.
Straight to the point, no BS and good explanation
Thanks, Jeff Nipples!
Found a fellow 14 yr old😂
I thought this was Drew Lynch on trt
bro your video edits are so fire
I like to do Reverse pyramid sets, set 1 is the set where I go the heaviest and track my performance, if I'm getting stronger in my first set, then it's a good sign that I'm doing something right. I like to use a rep range of 5-8 for my first set. My second set I go lighter and aim for a weight in which I can get to 10-12 reps. Reason being for doing more reps in this set is to get more volume in
as an editor and someone trying there darndest to get into film making, I love this mans shorts
I do reverse pyramid sets because for some reason for most lifts I am simply incapable of sticking within a reasonable rep range if I stick to the same weight for that many sets. For some things where it's really bad, if I were to use the same weight I would have to do:
Set 1 : 20 reps
Set 2 : 15 reps
Set 3 : 5 reps
That's a really extreme drop off. On which exercises do you experience this kind of drop off? How long do you rest between sets? I often do reverse pyramid sets too and i'm usually fine with reducing the weight by 5 to 10 % to match the previous reps.
If you go to failure on every set, that's a pretty normal drop. I'm the same. Resting 4-5 mins or more might alleviate it but then you're resting for ages so it's not really an effective solution
@@nanatzaya it's quite a few things, eg. pushups, pullups, lat pulldowns, skullcrushers, bulgarian split squats, lat raises, bicep curls, etc. I rest 2-3 minutes between sets, depending on what exercise I'm doing.
It also happens to me when I do all the sets to failure, which makes it impossible to stay within the rep range. So, I make the last set to failure while keeping the other sets one or two reps shy of failure, allowing me to do more volume overall.
You could do myo reps for the second and third sets
I prefer doing straight sets. Reason being easier to overload.
For example, while doing inc. dumb. press my taget is to get 12 reps in each set. Currently my reps look like : 10-9-8. The day I'll get 12-12-12, I'll simple increase weight on next push day.
This gets messed up while doing pyramid/reverse pyramid.
I agree, it’s a lot easier to track this way 👍🏼
You can still use a rep range while doing "reverse pyramid" (I just think of it as using the heaviest weight while you're strongest and don't necessarily try to lower weight on subsequent sets) let's say for example your rep range is 8-12 and you hit 8 or 9 on your first set but know you won't be strong enough to hit your range on the second. Just subtract 5-10lbs so you can stay in your range while still putting maximal effort into all of your sets. With straight sets, you'll be at a point where you're leaving reps in reserve on your first set or two to stay in your rep range. Another way to do this is to just have a minimum rep count and not cap yourself arbitrarily.
I do reverse pyramids and use my first set as my performance set. Once I hit the top of my rep range goal I add weight. Very easy to track. And by dropping weight I can stay in my target rep range while my third set also feels a bit easier and I can really focus on my technique.
If you one day get 12-12-12 that means you’re definitely not training to failure, because if did, you’ll be going down in reps as you keep on with the sets.
@@noboy8672 nah dude
My current rep 10-9-8 itself means I reached failure at each set. Else I would have gone for 12.
Also say one day I reached 12 on my first set, then simply I would push more on the same set till failure. For the second set my goal would be the same, while keeping in mind I reach failure.
I do reverse pyramid after doing a couple warm up sets. I progress up in weight when i hit 12 reps on the first set.
Your tips are straight to point logical and you present the studies on which you base your video , you earned a new subscriber brother
Best editor in body building niche
Wicked edit
Can't wait to see what else you have up your sleeve!
Always dropping knowledge, bless you Jeff.
As an elderly lifter the best approach for me is pyramiding up from light to heavy followed by a final drop set. This hits the muscle intensely and I feel the soreness for days..
Pyramid sets ftw😎
works best for me
@@2vboxer833 agreed🤝🏼
Fr
How do you structure them because I always liked that approach but never stuck to it because people told me not to as it would affect your last set. Do you still warm up or do you jump right into it?
@@thatguy0344 I don't care if it affects my last set,if im pre exhausting it doesn't matter hypertrophy will be the result, I've employed this training style for close to 20years now and it has been good to my joints and I've seen the best gains from it,tried the others, I just don't respond at all to it, everyone's different,u do u bro,see what works and stick to it
I do my own version which I’ve always called “pyramid” haha. (After my warm-up set(s), I do 1st set light, 2nd set heavy, then 3rd set back to light.)
This was a perfect short. Nice work! Love the research
I do 3 straight sets and fail on the 3rd.
So let's say I'm doing bench presses, 3 sets of 8.
1st set is pretty easy, 2nd set gets close to failure, 3rd set I might fail on rep 5.
So I note down that my bench press is 8/8/5. Now my goal is to increase the reps on that 3rd set.
So on my next push day, I try to get 6 reps, then 7, then 8.
Once I'm confident I can to 8/8/8, I increase my reps to 9.
First 2 sets I should be able to do 9, then on the 3rd set I might fail at 6. So I note down 9/9/6, and I work my way up from there.
Once I can do 3 full sets of 10, that's when I increase my weight. I'll probably drop back down to 6 or 7 reps, and work up from there.
what'd if you face
1 set: 6 rep
2 set: 4 rep
3 set: 3 rep
just an example
@@OnlyFitStuff-pj2zf in that case you should concentrate in complete your second set first, then advance to the third
Reverse pyramid, hell yeah lemme just jump straight to the max weight on my preacher curls, gotta love the biceps tears 👏
You reverse pyramid after warming up to the working weight, big boy.
That clipboard zoom transition 🔥🔥🔥🔥🔥🔥🔥
That ending quote is so hard for no reason.
Thank you for this!!
I haven’t watched a single video of yours, yet this was so well done and I loved it
I love the visuals! Good work!
I love the explanation for which option causes each effect and then tidying it up with some studies. :)
I actually had this dilemma at the gym the other day. This solidifies it, thanks Jeff
Liking the visuals on this one man! Great info as always
Good to know! Jeff always provides such useful info!
Jeff calmly explaining science while squatting atg on hack squat with 4 wheels, this dude fr.
That clipboard edit was fire🔥. Flung it right at me😂. Great info bro
Another excellent short explanation, all options work - as long as you do the work!
I'm glad I saw this right before the gym. Thanks bro
Always the best content 💪
Genuinely one of the best gym/fitness channels on YT for real, shout out Jeff 🙏🏼🙏🏼
These are all the questions I've had. Very informative, thank you 🙏
Thank you so much!
Love you Jeff. Thanks for the help.
Thank you so much, I really needed to see this!
thanks for this info, it's helpful!
The FAAAAHKING editing bro 🔥
Really clear videos! Please keep it up! 🎉
I went backward and got Phase 1 of Pure Bodybuilding first. I stopped that program till I complete the Fundamental Hypertrophy program. I'm loving the modified body part split!! Thanks Jeff!
Love the science bases stuff, you been dropping knowledge on me for uears
Great
Clear fast
Info 💯
I was going to ask if you had a study. You never disappoint me. ❤ Personally, I’m enjoying the 3/7 method right now, though.
Last point real af
Needed this info right now.
incredible explanation. i love the animations and edit style. just subbed 🎉
Big respect for this guy.
Perfect explanation
Thanks for this ive been wondering and always forget to check afterwards 🍻
Thx bro, was just about to workout and this vid showed up on my feed. Thanks
Very nice videos. Keep up the good work 😊
Great and very useful information as usual!
Love it. Thanks!
That edit 🔥
Jeff hitting us with the SCIENCE near the end
love it
I've always been wondering which one, I usually do straight sets because tracking makes it so much fun
Love your content bro
"Casually pulls out a writing pad"
If you close your eyes, you can hear NileRed’s voice giving gym advice
Jeff just casually squatting 3 plates either side whilst talking.😂
I really felt that comment about 'old and cranky joints' :D
Damn why have I never seen this legend in my feed before today
I felt attacked when he said pyramid sets for older lifters 😭
Thanks for this. Glad to hear being a 45 yr old Plumber with bad joints that my Pyramid sets are best/safest to keep me injury free. 😎👍🏻
I think he makes his editor rich with all that work he must do
W mans. Thank you
Thanks doc for the info
Love love your videos
After finding Dr. Mike I've adopted the Myorep match principle and it's worked wonderfully for months now 😊
Awesome video Brother.
A high quality vid fs
I have always wanted to know this!!
I love doing straight sets now more because I'm fresh for heavy weight after 2 nice warm-up sets. If I feel very strong that day, I might go heavier and pyramid up on the last set, which is no bad thing.
As a 33 year old who just got back into the gym over the last two years, I've naturally gravitated towards reverse pyramid. Doing that the last few months while healing a couple of injuries has felt great for me. Im planning on sticking to this method now :)
Great teacher
Just found your videos - pretty nice
I've been wondering this myself perfectly timed
Finally someone talked about this
I do the pyramid one without knowing it was a thing. It just makes sense for me
“As long as you do” seems to work for everything and everywhere.
This is what i need
Jeff Nippard and Davis Dilwt collab when? Best fitness shorts TH-camrs right now
Good video and concise
I like your approach, I find both the straight and reverse pyramid sets giving the most progress
Glad you mentioned it, I'm old(ish) and can't push the heaviest weight until after a couple good working sets.
This video right before I head to the gym. Perfect🤌🏼👏🏼appreciate the info!
THIS IS WHAT FITNESS SHORTS ARE MEANT TO BE.
I like semi-reverse pyramid sets. warm up light. second set heavy and last set middle ground with higher reps till failure. crazy pump I find
Reaching failure often forces reverse pyramid