File: PDF, Send-to-Kindle or Email. Please login to your account first; Need help? Please read our short guide how to send a book to Kindle. He earned the title of Mr. Junior Canada for natural bodybuilding in and as a powerlifter, Jeff held the Canadian national record for the bench press in Jeff Nippard s Arm Hypertrophy Program.
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Main Arm Hypertrophy Program. Arm Hypertrophy Program Jeff Nippard. File: PDF, 2. Please login to your account first. Junior Canada for natural bodybuilding in prior to which Jeff was a two-time Mr.
Junior Newfoundland title-holder for and Recommend Documents. As a powerlifter, Jeff has claimed a lb squat, lb bench press and a lb deadlift with an all time best Wilks score of He has presented seminars on Block Periodization, concurrent training and nutrition and training for natural bodybuilding in academic settings including the Online Fitness Summit and at the University of Iowa. He has aspirations of completing a PhD in exercise science or a related field.
Jeff currently lives in Kelowna, Canada where he is producing informative YouTube videos and podcasts while preparing for his next competition season in natural bodybuilding in The level of volume and the types of exercises included in each routine are very similar, meaning that the three routines are equally appropriate regardless of your experience level.
In other words, you will see the same results running either of the three routines in whatever order you see fit and according to your schedule or your training preferences. At the time of writing, I plan to release The Fundamentals Book title subject to change later in or early which will cover anything and everything training related from A to Z.
The main purpose of this program is to provide three tangible, actionable programs that can be executed without having to understand all of the underpinnings of my programming science and philosophy. It also comes strongly recommended that you have a personal trainer, coach or experienced friend provide feedback on your technique for new movements. In training contexts, this generally involves progressively increasing some lifting parameter over time usually weight or reps ROM: Range of motion RPE: Rate of perceived exertion.
A measure of how difficult a set was on a scale, with 10 meaning muscular failure was achieved. Functional anatomy determines what muscles can do.
Muscles attach to bone by tendons from at least two points. The origin is the fixed attachment which does not move and the insertion is the attachment which moves closer to the origin when a muscle contracts. The quads act to extend the knee, taking the leg from a bent position to a straight position. Just remember that the main action of the quads is to extend straighten the knee. The hamstrings collectively act to both flex the knee take the leg from a straightened position to a bent position, as in a leg curl and extend the hip pushing your hips forward, as in a deadlift.
The short head of the biceps femoris originates on the linea aspera. As the name suggests, the gluteus maximus is the largest of the three, followed by the gluteus medius, and the smallest gluteus minimus.
The gluteus maximus has multiple origins including the pelvis, sacrum, coccyx, and thoracolumbar fascia and multiple insertions including the upper femur and IT band.
It originates on the pelvis and inserts on the femur. It is most effectively trained with exercises that require a high degree of stability, especially unilateral movements such as walking lunges, and exercises that train hip abduction, such as machine hip abductions. The gluteus medius inserts to the greater trochanter on the femur.
The pecs act to adduct the upper arm bring the upper arm across the body , and to internally rotate the shoulder joint. The clavicular fibers also aid in shoulder flexion raising your upper arm up , but the sternal fibers do not. The pectoralis minor originates on the 3rd-5th ribs. The pectoralis minor inserts to the coracoid process front of your shoulder. The latissimus dorsi lats for short is a big muscle which runs from just underneath your arm pit all the way down to the bottom of your back.
The lats primarily act to extend the shoulder bring your upper arm downward and adduct the shoulder moving your elbows towards your mid back. The trapezius traps for short , is another large muscle running from the base of the skull down to the middle of your inner back. When people think about Figure 7: Latissimus Dorsi Anatomy the traps, they tend to only think of the upper fibers, but the middle and lower fibers take up a very large surface area as well.
The traps act to elevate the scapulae shrugging your shoulders , retract the scapulae pull the shoulder blades back , and extend the shoulder pull your arms backward when your elbows are raised. They collectively act to flex the elbows bring the elbow from a straightened position to a bent position , and supinate the wrist twist the pinky upwards. The brachialis, which runs underneath the biceps brachii, is also a strong elbow flexor.
The triceps collectively act to extend the elbow bring the elbows from a bent position to a straightened position. The anterior delt acts to flex the shoulder raise the arm up , the lateral delt acts to abduct the upper arm raise your upper arm out directly to your sides , and the posterior delt acts to abduct the shoulder pull the shoulder back when the elbows are raised. The rectus abdominis acts to flex the spine, rotate the torso, and resist spinal extension prevent your lower back from arching inwards.
The gastrocnemius is the big muscle underneath the back of your knee and the soleus is a smaller, flatter muscle which runs underneath the gastroc down to your ankle. Both the gastroc and soleus act to plantarflex the ankle point your toes down. A: Bodybuilding is a marathon, not a sprint.
It can be difficult to accurately determine if you are making visual progress day-to-day or even week-to-week. But ultimately, because of the relationship between strength gain and muscle gain, the main metric I want you to use for tracking your progress is strength. Taking body measurements a few times a year can also be helpful arms, thigh, waist, neck but simply focusing on steady strength progression will be your best proxy for determining muscular progress.
A: How you respond to training will be largely determined by genetic factors. As a rough ballpark estimate for untrained male individuals, lbs of muscle gain per month is reasonable lbs of muscle gained in your first year. For early intermediates with about 1 year of lifting experience, progress will likely slow down to roughly 0.
For practical purposes, women can divide muscle gain estimates in half. A: Gym equipment is optional as there are no required pieces of equipment to gain muscle and increase strength. With that being said, investing in an 10mm prong or lever belt, knee sleeves, squat shoes, and straps can be beneficial in allowing you to lift more weight for certain exercises.
When should I wear it? A: Optionally use a lifting belt for working sets on exercises like squats, deadlifts and overhead military presses. Is the program not working? A: Muscle soreness is largely attributed to eccentric contractions [22] and long muscle length contractions [23]. With that said, the main goal of the program is to establish a strength foundation, not to get you feeling sore. In fact, reduced soreness over time indicates that your body is adapting and recovering, which is actually a good thing for continued progress.
Should I skip the gym until I am not sore? A: You may experience increased soreness when you first begin the program because it is presenting a new stress to your body. Foam rolling can help reduce DOMS [25] and increase ROM [26], so if you are consistently getting sore week after week, consider adding a short minute foam rolling routine at the end of the workouts.
Otherwise, training while sore is not inherently problematic for muscle growth unless it puts you at an increased risk of injury. Otherwise, in the case of mild soreness, perform a slightly longer warm up for each exercise and use your own discretion with avoiding injury being a top priority. One extra rest day will not set you back very far, but a serious injury will. A: Eating in a slight caloric surplus will yield the best results and best recovery, however, if your main goal is fat loss, eating in a caloric deficit will be necessary.
As a beginner, you can continue to make strength and size progress while in a moderate caloric deficit and achieve body recomposition lose fat and build muscle at the same time if protein intake is sufficient 0. Can I add to it? The main idea is to combine exercises that use both shoulder positions so that both the lateral and long heads can be developed equally. This shifts more of the emphasis to the short head.
A closer grip and more upright posture is likely to take emphasis away from the pecs and shoulders and place it on the triceps. The cable variation is included instead of using dumbbells because it results in a more even resistance curve throughout the ROM. Because the anatomy of the forearm and hand musculature is very complex, it is beyond the scope of this project. Any hammer grip and pronated grip curling movements in the program will tax the forearms heavily as well.
Because so many compound movements like deadlifts, rows and even heavy curls require a strong grip, the forearms get a lot of indirect work if these exercises are included in your overall program. Below are some suggested splits including how to incorporate the arm program. The extra training days in split 3 allow for adequate recovery between sessions, however, the weekly frequency may be slightly sub-optimal. Remember that regardless of the split you choose, the most important thing is accomplishing the weekly arm training volume with the appropriate intensity RPE.
Because of the high arm training volume in this program, consider lowering back, chest and shoulder volume by working sets per exercise for at least weeks to assess your recovery if needed.
Thank you so much for your support! Completely serious. Israetel M. Bicep Training Tips for Hypertrophy. Published Sports Med. Kiely J. Periodization paradigms in the 21st century: evidence-led or tradition-driven?
Int J Sports Physiol Perform. J Biomech. Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup rotational exercise. J strength Cond Res. J Exerc Physiol. Boeckh-Behrens W. Acta Physiol Scand. Am J Physiol Endocrinol Metab. Eur J Appl Physiol. J Strength Cond Res.
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