Exercise Ranking with Jeff Nippard

Introduction

• Jeff Nippard: Popular science-based lifter on YouTube.
• Video focus: Ranking exercises from worst to best.

Pull Day Exercises

1. Deadlifts

• Commonly used for legs and back.
• Engages hamstrings, glutes, quads.
• Not the focus for the session.

2. Lat Pull Downs

• Focus on mid-back and lats.
• Key Tips:
  • Eccentric control is essential (negative phase).
  • Maintain control during partial reps.
  • Aim for a good stretch at the top.
• Ranking:
  • Current form: B tier
  • With modifications: A tier

3. Close Grip Row

• Focus on mid-back.
• Use cues to improve form:
  • Focus on mid traps.
  • Maintain control during negatives.
• Ranking:
  • Current form: B tier
  • With tweaks: A tier

4. Crossbody Lat Pull Around

• Maximizes lat stretch.
• Involves kneeling for better range.
• Ranking: S tier

5. Reverse Cable Fly

• Targets rear delts.
• Key Tips:
  • Focus on full range of motion.
  • Think of sweeping motion.
• Ranking: A tier initially, improved to S tier with practice.

6. Bicep Curls

• Alternating dumbbell curls are common but less effective.
• Best Options:
  • Preacher curls (better stretch).
  • Cable curls for optimal tension.
• Ranking:
  • Initial curls: C/B tier
  • Cable variation: S tier

Leg Day

1. Squats

• Essential compound movement.
• Focus on technique:
  • Use a belt for support.
  • Control depth and breathing.
• Ranking: S tier

2. Leg Press

• Common but redundancy in quad targeting.
• Ranking: C tier due to risk of junk volume.

3. Romanian Deadlifts

• Basic effective exercise.
• Focus on hip hinge and stretch.
• Ranking: A tier

4. Smith Machine Good Morning

• Target hamstrings.
• Focus on stretching hamstrings.
• Ranking: S tier when done correctly.

5. Lying Leg Curl

• Important for hamstring lengthening.
• Key Tips:
  • Adjust seat for maximum stretch.
  • Maintain a neutral back.
• Ranking: S tier plus

6. Calf Raises

• Often skipped, important for overall development.
• Ranking: F tier if skipped.

Push Day

1. Barbell Bench Press

• Strong strength and hypertrophy exercise.
• Focus on technique:
  • Use proper grip and foot placement.
• Ranking: S tier plus

2. Cable Fly

• Effective for chest isolation.
• Key Tips:
  • Ensure good stretch at the start.
  • Control contraction.
• Ranking: A tier, improved to S tier with adjustments.

3. Lateral Raises

• Effective for shoulder development.
• Ranking: Needs improvement from initial D tier to A tier.

4. Tricep Extensions

• Important for targeting triceps.
• Key Tips:
  • Focus on body positioning for stability.
• Ranking: S tier when executed correctly.

Conclusion

• Jeff provided insights on exercises and created a free program.
• Emphasized importance of proper form, technique, and exercise selection for optimal muscle growth.