Ranking Exercises: From Worst to Best (Jeff Nippard)

Jul 15, 2024

Ranking Exercises: From Worst to Best (Jeff Nippard)

Overview

  • Jeff Nippard, renowned science-based lifter, critiques workout techniques.
  • Aim: Improve exercise form for better muscle engagement and gains.

Key Exercises and Tips

Deadlifts vs Pull Downs

  • Deadlifts: Train hamstrings, glutes, and quads but are taxing on the lower body.
  • Pull Downs: More focused on mid-back and lats, less taxing on the lower body.

Improved Form for Pull Downs

  1. Eccentric Control: Negative (eccentric) phase should be controlled and slower than the positive phase.
  2. Partial Reps: After failing full ROM reps, continue with controlled partial reps.
  3. Grip Techniques:
    • Straps/False Grip: Improves mind-muscle connection by reducing forearm engagement.

Ranking and Tips for Pull Downs (User Form: B, Improved: S)

  • Lean back slightly (15-20 degrees).
  • Ensure weight isn't too heavy for full ROM.
  • Continue with controlled partial reps after reaching failure.

Midback Exercises

  • Close Grip Lat Pull vs Chest Supported Rows:
    • Close grip lat pull is effective but can be enhanced.
    • Chest supported rows offer a better mid-back focus.
  • Techniques for S Tier:
    1. Stretch and Squeeze: Fully stretch and squeeze the mid traps during reps.
    2. Horizontal Shrugs: Add horizontal shrugs to target mid traps after row form is compromised.

Novel Exercises

  • Crossbody Lat Pull Arounds: Maximizes lat stretch by targeting fibers wrapped around the back. Improves muscle engagement compared to standard lat exercises.
  • Deficit Pendlay Rows: Increases ROM and stretch in the lats.

Leg Day Insights

  • Squats: S tier for muscle building, full ROM and core stability required.
  • Romanian Deadlifts/Smith Machine Good Mornings: Focus on hamstrings and glutes. Ensure proper stretch and contraction techniques.
  • Machine Selections:
    • Prime leg extensions: Allow deeper stretches and efficient targeting.
    • Utilize better machines based on ROM and stretch capabilities.

Incorporating Technology

  • Macro Factor App: Personalized energy expenditure and nutritional coaching tool recommended by Jeff Nippard.
    • Emphasis on accurate data and privacy.

Training for Back

  • Lying Leg Curls: Optimize stretch by adjusting the machine settings forward.
  • Toe Press (Calves): Utilize as an unskippable and highly effective calf exercise.

Push Day Exercises

  • Barbell Bench Press: S tier for both strength and hypertrophy.
    • Key techniques include leg drive from toes and efficient bar path.
  • Cable Flys: S tier recommended over incline dumbbell presses for better stretch.
    • Seated cable flies allow better stretch and muscle engagement.
  • Lateral Raises: Proper form includes controlled negative and braced position for stretch and contraction.
  • Tricep Extensions: Optimal setup and technique to maximize stretch and minimize wasted energy.

Overall Recommendations

  • Volume and Technique: Fewer sets with high-quality reps and controlled negatives are more effective.
  • Exercise Order and Context: Focus on precise and targeted exercises for muscle groups, avoiding redundancy and junk volume.

Full transcript