Episodes
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Timestamps:
0:00 - How confident is Dr. Wolf in long length partials? 1:33 - What are long length partials? 3:25 - How good are long length partials really? 5:24 - Research on long length partials 7:36 - Examples of long length partials 9:08 - Good and bad exercises for long length partials 16:22 - Integrated partials 20:39 - How much ROM should we use on the partials? 29:07 - Failure discussion (new study)
Watch my video on long-length partials: https://youtu.be/ftpH4-xFGQI
Watch my video that covers the new failure study: https://www.youtube.com/watch?v=BjyDaxYpW8o
Find Dr Milo Wolf here: https://www.youtube.com/@WolfCoaching https://www.instagram.com/wolfcoach_/
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Timestamps:
0:00 Intro
1:20 What is training minimalism & minimum dose training
10:25 - Minimalistic training for strength
36:36 - Minimalistic training for strength
59:26 - Exciting new research for Dr. Pak
Watch my Minimalism Science Explained video: https://www.youtube.com/watch?v=xc4OtzAnVMI
Find Dr. Pak here: https://www.instagram.com/dr__pak/
https://www.youtube.com/channel/UCfLkHRHcMxbdcZDWXfrLkBQ
https://www.strongerbyscience.com/coaching/pak-androulakis-korakakis/
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Missing episodes?
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Timestamps:
0:00 Defining P Ratio & Important Background Info
3:48 – Mike Israetel Opening Statement (Practical Bulk Guidelines)
26:58 – Eric Trexler Opening Statement (P Ratio & Bodyfat)
41:50 – Menno Henselmans Rebuttal (Why Cut First)
57:07 – Greg Nuckols Rebuttal (Issues with Menno’s stance)
1:12:50 – Within-Individual vs inter-individual lean gain potential
1:26:19 – Can I (Jeff) gain muscle just as well at 10%, 15%, 20%, etc?
1:36:56 – Clarifying stances and have any minds changed?
1:46:33 – Client recommendations & concluding remarks
Background Reading & Sources:
Original P-Ratio Article/Meta: https://www.strongerbyscience.com/p-ratios/
Rebuttal by Menno Henselmans: https://mennohenselmans.com/optimal-body-fat-muscle-growth/
Rebuttal to the Rebuttal 1: https://www.strongerbyscience.com/p-ratios-rebuttal/
Rebuttal to the Rebuttal 2: https://www.strongerbyscience.com/p-ratios-rebuttal-2/
You can also listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
Find Mike Israetel here: https://www.instagram.com/rpdrmike/?hl=en
https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg
Find Menno Henselmans here: https://mennohenselmans.com/ https://www.instagram.com/menno.henselmans/?hl=en
Find Greg Nuckols here: https://www.strongerbyscience.com/ https://www.instagram.com/gregnuckols/?hl=en
Find Eric Trexler here: https://www.strongerbyscience.com/ https://www.instagram.com/trexlerfitness/?hl=en
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Timestamps:
0:00 Intro
1:13 – current state of youtube and mainstream posture advice
3:23 – is there such thing as good and bad posture?
6:35 – science-based vs “bro” posture approaches
9:56 – dealing with postural stress at work
18:09 – does bad posture cause pain?
21:44 – what should we do about pain?
24:17 – are 10 minute daily drills & stretches useless?
29:20 – is neck training a good idea?
33:02 – science-based takeaways for posture and pain?
38:54 – “but this fixed MY pain!”
You can also listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
Watch my main channel posture video: https://youtu.be/yUSyMqDUkv8
Find Dr. Sam Spinelli here: https://www.instagram.com/dr.samspinelli/?hl=en https://www.youtube.com/channel/UCkb9jgRxR2D5bc1fSDofwtA https://www.youtube.com/channel/UCAtmVKWydaRwpgZsxQw7rYg
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0:00 Intro
1:03 - How hard should you train? (Greg's answer)
4:19 - How important is failure for hypertrophy
13:55 - Is going to failure more risky or injurious?
26:53 - RPE for muscle growth: good or bad?
30:54 - Does it matter when you train to failure in a mesocycle?
34:45 - What is the low-end intensity threshold for muscle growth?
37:45 - Is volume or intensity more important?
44:43 - Rep range discussion
Watch my "How Hard Should You Train?" compilation video: https://www.youtube.com/watch?v=BjyDaxYpW8o
Find Greg Nuckols here: https://www.youtube.com/c/Strengtheory https://www.strongerbyscience.com/ https://www.instagram.com/gregnuckols/?hl=en
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Timestamps:
0:00 Intro
1:48 - What is hard training (concepts & definitions)
7:00 - Is there a "minimum RPE" for hypertrophy?
10:50 - Is volume or intensity more important?
15:42 - Do you have a gripe with low volume (HIT) training?
18:25 - How do you progress on a moderate-effort, moderate-volume approach?
24:03 - Do people underestimate RPE? Is this a problem?
27:14 - Implications for "average gym goers" using RPE
29:58 - Is intensity the "most fundamental" variable?
33:22 - What is the importance of failure for hypertrophy?
41:13 - Per-set RPE vs per-session RPE
You can listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
Watch my "How Hard Should You Train?" compilation video: https://www.youtube.com/watch?v=BjyDaxYpW8o
Find Eric Helms here:
https://www.instagram.com/helms3dmj/?hl=en
https://www.youtube.com/channel/UCEGGAs257niPVJ5BvXymVLQ
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This is part 3 of the "How Hard" miniseries where I'll be asking 5 different experts the same question: "How hard should we train in the gym?"
Timestamps:
0:00 Intro
1:55 - How hard should you train? (Stefi's answer)
12:45 - How important is training to failure?
25:55 - Caveats for beginners & technique discussion
40:20 - How often does Stefi max out in training?
43:07 - Is volume or intensity more important?
51:35 - Does this same advice apply for muscle gain (not strength)?
55:00 - Stefi's crazy AMRAP deadlift
You can listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
Watch my "How Hard Should You Train?" compilation video: https://www.youtube.com/watch?v=BjyDaxYpW8o
Find Stefi Cohen here:
https://www.youtube.com/channel/UCMoe2ZnSFIFcayGVv__xFEA
https://www.instagram.com/steficohen/?hl=en
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This is part 2 of the "How Hard" miniseries where I'll be asking 5 different experts the same question: "How hard should we train in the gym?"
Timestamps: How hard should you train?: 0:00
Do you rank volume or intensity higher? 15:16
Do people mess up RPE? & "Fake progressive overload" 18:16
How fatiguing is going to failure? 22:07
How often do you train "beyond failure"? 23:56
You can also listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
Watch my "How Hard Should You Train?" compilation video: https://www.youtube.com/watch?v=BjyDaxYpW8o
Find John Meadows here:
https://www.youtube.com/user/mountaindog1
https://www.instagram.com/mountaindog1/?hl=en
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In this episode I'm speaking with Dr. Mike Istaetel about how hard we should train in the gym.
This podcast will be part 1 of a 5 part series where I ask 5 different experts the same question.
Timestamps:
How hard should you train?: 0:00
Is reps in reserve (RIR) exercise-specific?: 10:44
Advice to help estimate RIR more accurately: 16:04
Which is most important for hypertrophy: intensity (effort) or volume?: 19:34
Is it optimal to take some sets to failure?: 31:33
Is it harder to do a high effort or high volume training session?: 38:19
You can listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
YouTube: https://www.youtube.com/channel/UCjTp-nBKswYLumqmVeBPwYw
Find Mike Israetel here: https://renaissanceperiodization.com/
https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg
https://www.instagram.com/rpdrmike/?hl=en
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In this episode I'm speaking with Dr. Brad Schoenfeld about advanced training techniques for maximizing muscle mass including dropsets, accentuated eccentrics, supersets, high volume training, altering resistance profiles, and more.
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Check out what my amazing sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)▹ PEScience Supplements
‣ https://www.PEScience.com/discount/jeff
‣ Use discount code JEFF to save $$▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%▹ Body-Analyser Weight and Bodyfat % Scale
‣ https://vitagoods.com/jefffit
‣ Use the above link to save 60% off!-------------------------------
SOURCES:
Brad's Website:
https://www.lookgreatnaked.com/Brad's IG:
https://www.instagram.com/bradschoenfeldphd/
The grouped vs separated supersets study (Brad was right: they measured muscle activation and markers of muscle damage)
https://www.ncbi.nlm.nih.gov/pubmed/27243916
Fisher and Steele paper:
https://www.researchgate.net/publication/328502454_Evidence_for_an_Upper_Threshold_for_Resistance_Training_Volume_in_Trained_Women
Brad's Volume Study:
https://www.ncbi.nlm.nih.gov/pubmed/30153194
Outro Music:
‣ Ryan Little: https://www.youtube.com/watch?v=ogFRR0uRNqM -
In this episode I'm speaking with Dr. Stephan Guyenet about the science behind what is driving fat gain. We also cover the "is a calorie a calorie" question, address the role of sugar/carbs in obesity and diabetes and the role of the brain in regulating all of this.
This interview was recorded just after the debate on the Joe Rogan Experience Podcast (JRE) between Gary Taubes and Stephan Guyenet, which you can listen to here: https://www.youtube.com/watch?v=vA3QavPp1Ho
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Check out what my amazing sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)▹ PEScience Supplements
‣ https://www.PEScience.com/discount/jeff
‣ Use discount code JEFF to save $$▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%▹ Body-Analyser Weight and Bodyfat % Scale
‣ https://vitagoods.com/jefffit
‣ Use the above link to save 60% off!-------------------------------
SOURCES:
Stephan's Website:
http://www.stephanguyenet.com/Stephan's debate reference list (everything we discuss can be found in here)
http://www.stephanguyenet.com/references-for-my-debate-with-gary-taubes-on-the-joe-rogan-experience/The DIETFITS Study:
https://jamanetwork.com/journals/jama/fullarticle/2673150The Hall Meta-Analysis (Calorie A Calorie Study):
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/My video on sugar 1: https://www.youtube.com/watch?v=9JrT84PeTgw
My response to criticisms on sugar (vid 2): https://www.youtube.com/watch?v=K_n2L0pBpcI
Outro Music:
‣ Ryan Little: https://www.youtube.com/watch?v=ogFRR0uRNqM -
In this episode I'm speaking with metabolism researcher Dr. Eric Trexler about metabolic slowdown, reverse dieting, metabolic damage, rapid weight loss, crash dieting, starvation mode and other topics.
You can listen to The Jeff Nippard Podcast on iTunes, Stitcher and YouTube
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Check out what my amazing sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)▹ PEScience Supplements
‣ https://www.PEScience.com/discount/jeff
‣ Use discount code JEFF to save $$▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%▹ Body-Analyser Weight and Bodyfat % Scale
‣ https://vitagoods.com/jefffit
‣ Use the above link to save 60% off!-------------------------------
Follow me on social media:
Instagram ‣ http://instagram.com/jeffnippard
Facebook ‣ http://facebook.com/jeffnippard
Twitter ‣ http://twitter.com/jeffnippard
Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher-------------------------------
SOURCES:
Eric's Research Gate:
https://www.researchgate.net/profile/Eric_Trexler▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)Outro Music:
‣ Ryan Little: https://www.youtube.com/watch?v=ogFRR0uRNqM -
In this interview Dr. Bret Contreras and I discuss the value of the smith machine, whether you can maintain squat strength without squatting, "powerbuilding", the mind muscle connection, training to failure and new controversial research on training volume.
Subscribe to Bret on Youtube:
‣ https://www.youtube.com/user/bretcontreras1Check out Bret's blog:
‣ http://bretcontreras.com/Watch this interview on YouTube:
‣ https://youtu.be/92pQFyQnJsw
-------------------------------SOURCES:
https://www.physiology.org/doi/abs/10.1152/japplphysiol.00685.2018
https://www.researchgate.net/publication/328502454_Evidence_for_an_Upper_Threshold_for_Resistance_Training_Volume_in_Trained_Women
https://www.ncbi.nlm.nih.gov/pubmed/29533715
https://www.ncbi.nlm.nih.gov/pubmed/30153194 -
In this episode I'm speaking with nutrition researcher and Director of Examine.com, Kamal Patel. We discuss the ethics of veganism, the potential benefits of a vegan diet and its pitfalls. We also cover topics like eggs, red meat, processed meat, omega-3s, the carnivore diet, advice for vegan lifters and much more!
Check out Examine's Supplement Guide for Vegans and Vegetarians:
‣ https://examine.com/store/vegetarians-vegans-supplement-guide/Watch on YouTube here:
‣ http://bit.ly/subjeffnippard-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.strcng.com/programs
2. Buying my channel merch:
→ http://bit.ly/jeffnippardmerch3. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%▹ Body-Analyser Weight and Bodyfat % Scale
‣ https://vitagoods.com/jefffit
‣ Use the above link to save 60% off!-------------------------------
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
YOUTUBE ‣http://bit.ly/subjeffnippard -
How many SETS and REPS per week is best for hypertrophy? How HARD should you train? Train to FAILURE? How do you track volume? Dr. Mike Israetel, Phd and I try to answer these questions through conversation.
Mike's Articles:
‣ https://renaissanceperiodization.com/hypertrophy-training-guide-central-hub/
‣ https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/Watch on YouTube:
‣ http://bit.ly/subjeffnippardHit us up on Instagram:
‣ http://instagram.com/jeffnippard
‣ http://instagram.com/rpdrmike
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Part 2 of my discussion with muscle metabolism researcher Jorn Trommelen. Here we cover how to diet to maximize muscle protein synthesis. This is an audio repost from my interview on YouTube.
Jorn's website: http://www.nutritiontactics.com
Watch on YouTube: https://www.youtube.com/jeffnippard
TIMESTAMPS:
0:00 Intro
1:38 The role of carbs (insulin) and fats in stimulating MPS. Is insulin anabolic?
7:46 Whole eggs more anabolic than egg whites? (New research)
11:00 "Just hitting total daily protein intake” and an "IIFYM approach" to protein
13:25 Collagen protein discussion
14:32 How much protein do you need per day? 1g/lb per day? (The controversy)
20:21 Does protein intake depend on lean body mass/body weight?
26:13 Role of individual differences
28:02 Protein quality (plant vs animal protein)
31:46 Should vegans supplement leucine? (And leucine discussion)
34:25 How much leucine do you need per meal? (Is the “leucine threshold” legit?)
44:17 Protein distribution (Can you eat all your protein in one meal?)
What is the “muscle full effect”?
47:28 Intermittent fasting – is it sub-obtimal for MPS? (What happens when you eat 50-100+g in one meal?)
52:52 Is there a “refractory period”?
1:03:35 Protein before bed? How much and what type?
1:09:56 What about a protein feeding in the middle of the night?
1:14:35 Summary of training and nutrition for MPS
1:17:29 Practical takeaways for those wanting to really optimize results (3 things) -
Jeff and muscle metabolism researcher Jorn Trommelen discuss ways to train to maximize the muscle protein synthetic response. This is an audio repost from my interview on YouTube.
Jorn's website: http://www.nutritiontactics.com/
Ultimate guide to MPS: http://www.nutritiontactics.com/measure-muscle-protein-synthesis/
Watch on YouTube: https://www.youtube.com/jeffnippard
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Alex of Alpha Destiny and Jeff discuss "bear mode", why being at a higher bodyfat percentage can make you look more impressive as a natural, body recomposition, "nucleus overload", and specific training strategies for growing the neck and traps.
More from Alex here:
www.outalpha.com
https://www.youtube.com/user/TheAlphaDestiny
I also recorded this conversation on my YouTube channel! Watch it here:
https://youtu.be/8q5UL6z5VjE
Follow me here:
INSTAGRAM http://instagram.com/jeffnippard
SNAPCHAT http://snapchat.com/add/jeffnippard
FACEBOOK http://facebook.com/jeffnippard
TWITTER http://twitter.com/jeffnippard
YOUTUBE http://bit.ly/subicecream4prsPlease leave a rating and review on iTunes! I hope you like the episode!
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In this episode, scientific fitness author Menno Henselmans discusses with Jeff the natural muscular potential of women and training and nutrition differences between men and women.
More from Menno here:
www.bayesianbodybuilding.com
I did a video on gender differences on my YouTube channel! Watch it here:
https://www.youtube.com/watch?v=NoUhE8TAGKM
Follow me here:
INSTAGRAM http://instagram.com/jeffnippard
SNAPCHAT http://snapchat.com/add/jeffnippard
FACEBOOK http://facebook.com/jeffnippard
TWITTER http://twitter.com/jeffnippard
YOUTUBE http://bit.ly/subicecream4prsPlease leave a rating and review on iTunes! I hope you like the episode!
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