What Are The Best Exercises for Muscle and Strength? | Fundamentals Series Ep. 4

» What Are The Best Exercises for Muscle and Strength? | Fundamentals Series Ep. 4

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My Fundamentals Hypertrophy Program condenses and packages all of this info into three UNIQUE 8-week training programs:
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Watch the rest of the Fundamentals Series: https://www.youtube.com/playlist?list=PLp4G6oBUcv8yxB4H2Y7IdOjst78R9UmCg

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MUSIC
‣ Ryan Little

Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3

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‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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29 Comments

  1. We're almost through The Fundamentals Training Series! Just 1-2 more videos and then it's on to nutrition and supplementation. If you're interested in having all of this information condensed down into an actionable training program, check out my Fundamentals Hypertrophy Program: http://www.jeffnippard.com/fundamentalshypertrophyprogram

    Hope everyone is having a great weekend! Peace!

  2. I kid you not I've been wasting weeks just trying to come up with a plan for when and what I want to do in the gym. I hear so many different things from different people, but your advice seems to be both the most concise and informative. You've saved me a lot more time that I could have wasted in utter confusion!

  3. great advice helped a lot

  4. I want to do a full body every 48 hours a 3×5 first 2 sets of 5 then a amrap up to about 10 but that's how you double your weight

  5. You are a fantastic science communicator! Thank you!

  6. Hey, thank you for this video! This made a whole lot of sense. High quality, straight to the point, and informative. I like this a lot.

  7. This is such a good video. Thanks for completely validating my programme 😉😜

  8. thanks and much love brother

  9. It's just a treasure. Thanks a lot!

  10. If I am doing compound and isolating exercises 3 times a week Monday, Wednesday and Friday as a beginner is that too much? Am I over training?

  11. Neck and masseters ?

  12. this was a master class for beginners – my brain is full and my body is pumped to get this all to work RIGHT!

  13. Don't know if I'll get any replies this late after the video was posted buuut

    I am new to weight lifting and I have begun with the basic 5×5 style programs.

    As a beginner, two weeks in, should I just leave out isolation and stick to my 5×5 for say 2 months, and once I'm comfortable and my body is in full swing with the changes, then should I start to slide in isolation as accessories?

    And if you are doing isolation do you do arms on a day that focuses more legs and vice versa to not overload one muscle set too much in a single session?

    Thanks and appreciate it. Just soooo much info out here and most of it is all counter to each others. Have to really dig to get any kind of consistent, factual info.

  14. Cl bats kr chlo

  15. Vi deo mc bali balo

  17. No saf mana kr no pasa madera fs oo

  18. I literally just put together a whole power point with this series. Charts and everything. Thank you for giving so much information and advice.

  19. Question: is it better to switch up exercices during the week for a given body part? For example, say you train chest 2X per week with 2 exercices per day. Is it better to keep the same 2 exercices for those two days, or switch up the exercices to yield 4 exercices total for the week? I can see advantages to both: if you switch, you hit slightly different muscle fibres through different movements, and if you stick with the same you have more potential for gains because muscle adaptation is probably quicker by doing same thing over and over

    Anyone know the answer to this, or Jeff's opinion on it? Thank you

  20. You are seriously a godsend

  21. Hey Jeff. Can you explain the 2 second pause you mention for calf raises a little bit more? Is it the same as pausing for 2 seconds at the top of a vert pull or at the bottom of a dumbbell row? Wondering why you mention it more for calves than for other exercises.

    And if you lower slowly and controlled, say in the 4 to 6+ seconds range, is the pause as necessary? Seems like a quick beat(like .25 to .5 seconds) would be sufficient.

    edit: just watched your tempo video. think mine for calve raises is something like 5 : 0.5 : 1 : 2 . some context is i started doing calve raises after straining my achilles from overuse, and so i'm a little cautious at that end ROM

  22. Surprised to don’t see the lower back extensions included.

  23. "Trapbar…" Mark Ripitoe just rolled over in his grave…

  24. Lazy beginner here! Would you say all of those exercises together would be a good 3-5d full body workout?

  26. This playlist on fundamentals is super educationnal and comprehensive. Very useful for people who are seeking to become coach 🙂 Thanks a lot Jeff for the inspiration and putting together science in such an understandable way !

  27. love you jeff. thanks for the very useful content.

  28. Dwaaaaaa 🍺

  29. Where do cardio fit in? Is it needed at all?

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