Exercise Ranking with Jeff Nippard

Introduction

• Jeff Nippard, popular science-based lifter on YouTube, provides feedback on workout techniques.
• The goal is to rank popular exercises from worst to best, starting with pulling exercises.

1. Deadlifts

• Definition: A fundamental leg and back exercise.
• Benefits: Trains hamstrings, glutes, and some quads.
• Ranking: Initially considered for the list but ultimately not chosen.

2. Lat Pulldowns

• Key Points:
  • Effective for mid-back and lat activation.
  • Importance of eccentric control: focus on the negative phase of the lift.
  • Common mistake: stopping the set too early, especially with partial reps.
  • Ranking: Initially B tier.

Techniques for Improvement

• Maintain control on negative reps.
• Utilize long-length partial reps after failure to extend the set.
• Suggested improvements: use straps and a false grip for better mind-muscle connection.

3. Rows

• Considered for mid-back focus after heavy lat activation.
• Suggested exercise: Chest-supported row, potentially extending into a Kelo shrug.
• Ranking: Initially B tier, with adjustments could be S tier.

Focusing on Mid-Traps

• Emphasize the squeeze of mid-traps and control on the negative phase.
• Introduce horizontal shrugs for additional mid-trap engagement.

4. Crossbody Lat Pullover

• Technique: Maximizes lat stretch by pulling across the body.
• Ranking: Reached S tier for effective lat engagement.

5. Reverse Cable Fly for Rear Delts

• Key Points:
  • Focus on full range of motion for effective rear delt contraction.
  • Importance of not just pulling but sweeping during the movement.
  • Ranking: Initially B tier, could reach S tier with improved form.

6. Bicep Curls

• Common Exercise: Alternating dumbbell curl.
• Critique: Limited effectiveness due to lack of tension in stretched position.
• Suggested Variation: Preacher curls or cable curls for better engagement.
• Initial Ranking: C/B tier, could improve to S tier with correct technique.

7. Leg Day Considerations

• Common Exercises: Squats, leg press, leg extensions.
• Critique: Some exercises may not provide enough hamstring engagement; could lead to junk volume.
• Deadlifts: Not favored for hypertrophy due to range of motion issues.
• Key Takeaways:
  • Exercises must allow for a big range of motion, resistance loading, and stability.
  • Example of poor exercise: BOSU ball squats, considered F tier.

Squat Technique

• Execution: Focus on proper setup, breathing, and form.
• Ranking: Initially A tier, could reach S tier with improved performance.

Leg Press and Variations

• Context: Risks redundant volume; often seen as C tier.
• Alternative Options: Barbell Romanian deadlifts or Smith machine good mornings.

8. Hamstring Exercises

• Effective Exercises: Romanian deadlifts and reverse Nordics.
• Technique: Maintain neutral back; ensure good stretch and contraction.

9. Calf Exercises

• Common Mistake: Lack of engagement; suggested seated calf raises for better results.
• Genetics Consideration: Heavy influence on calf development.

10. Push Day: Chest, Shoulders, and Triceps

• Common Exercise: Barbell bench press.
• Ranking: S tier for both strength and hypertrophy.
• Technique: Focus on setup, elbow position, and total body engagement during the press.

Cable Fly for Chest

• Emphasizes stretch over contraction.
• Ranking: Initially A tier but reached S tier with proper adjustments.

Shoulder Exercises

• Key Exercise: Lateral raises for shoulder development.
• Critique: Common mistakes and importance of controlling the movement for better engagement.

11. Conclusion

• Jeff Nippard provides a structured approach to exercise selection and form.
• Emphasizes the importance of science-based training for optimal results.