The Most Scientific Way to Train CHEST for Growth (9 Studies)
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- čas přidán 27. 12. 2016
- ▹ My Chest Hypertrophy Program → shop.jeffnippard.com/product/...
▹ Timestamp to Scientific Section → 1:35
▹ MY BENCH PRESS VIDEO → • How to Use Bench Press...
▹ MY POWERLIFTING SCIENCE VIDEO → • The Smartest Way to Pr...
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FOLLOW ME ▹
INSTAGRAM ‣ / jeffnippard
SNAPCHAT ‣ / jeffnippard
FACEBOOK ‣ / jeffnippard
TWITTER ‣ / jeffnippard
PODCAST ‣ IceCream4PRs on iTunes
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IN THIS VIDEO ▹
Stephanie's Instagram
‣ / stephanie_buttermore
RISE Clothing
‣ www.rise.ca
RISE Wrist Wraps
‣ca.rise.ca/collections/straps...
RISE Silver X-Line Tank
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RISE Cuffed Athletic Bottoms
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SCIENTIFIC REFERENCES
‣suppversity.blogspot.ca/2011/0...
‣www.strengthandconditioningre...
‣www.ncbi.nlm.nih.gov/pubmed/2...
‣www.ncbi.nlm.nih.gov/pubmed/2...
‣www.miotec.com.br/pdf/Pinto_et...
‣www.ncbi.nlm.nih.gov/pmc/arti...
‣www.ncbi.nlm.nih.gov/pubmed/2...
‣www.ncbi.nlm.nih.gov/pubmed/2...
‣www.ncbi.nlm.nih.gov/pubmed/2...
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MY HEIGHT ▹
I'm 5'5
Special shoutout to my brother Bradley for helping me with some of the cuts in the informative section! I'm learning bro! Hope you liked the final product. - Krátké a kreslené filmy
a gf that cooks you up macro friendly breakfast while you're in the shower? the dream.
Traposaurus Flex but who the fuck gets a shower BEFORE the gym?!
Chris is that what you smell like first thing in the morning? lol that's what weird
Traposaurus Flex Nice name... lmao
any decent gf would cook you breakfast
i dont know, there is a certain corny gayness about these videos that just turns me off bigtime----jeff should rename his channel: how to get big muscles in the most passionless, boring, strategic, objective and stale way possible!......somebody needs to get some liquor in this boy, smoke him up, turn him on to some lil wayne!
"Your actual chest looks something more like this." No Jeff...no it does not...YET.
@@DominikGuzowski he quit lifting homie
@@EliasOwnage95 fr?
@@alexhosking6807 frfr
@@EliasOwnage95 damn how do you know?
@@alexhosking6807 Bruh
I'VE BEEN TRAINING FOR YEARS. GOTTA SAY THIS GUY KNOWS HIS SHIT. LOVE HOW HE TELLS US THE SCIENCE BEHIND WHAT HE DOES. GREAT CHANNEL BRO.
Why are you yelling???
@@jaythemaestr0503 ARE YOU THE CAPS POLICE? AND CAPS ISN'T YELLING. CAPS WITH EXCLAMATION MARKS IS. SEE THE DIFFERENCE, DUMBASS?!!!!
@@2Bdiscovered actually caps is yelling. I read that with a yelling voice in my head. 😂
HE IS HYPED
how many sets for weekly chest volume? @@jaythemaestr0503
"I really like this desk"
*Sees Price*
"eehhhh I mean its okay I guess"
Same.
Damn all those neat animations and graphics. I need to step up my game -_-
VitruvianPhysique haha yep
Also get a drone and a gopro :)
VitruvianPhysique Thank you man! I think we could do something absolutely nasty together
😏
VitruvianPhysique Jeff Nippard , you guys coming to Quebec anytime soon to train with your french speaking fans?
VitruvianPhysique the prickly pear as you called it is the fruit that grows at the top of a cactus im really not sure what its called tho sorry bro but awesome vids keep it up
"Your actual chest looks more like this." Damn I wish.
Yeah my chest totally looks like that
*looks away in despair
1:52 warm up
4:27 upper chest
5:13 length tension relation
5:38 bayesian cable fly
5:52 (3) hypertrophy mechanisms
6:41 training frequency
Build table is most important part
Bayesian???? Where all my Bayesians at
how many sets for weekly chest volume?
@@bobdarrick26288-12 will be just fine
Wow, 315 for 8 reps. You're a lot stronger than I thought lol
Im not surprised. Hes short. Short guys generally bench big
Gtfo he almost broke his spine. .. was more of an decline 😂😂😂😂 bench with that curve 😣 snap city 😬
@@amoebadum6298 Can you decline or bench 315 for 8 reps ?
@@Wolfieex3 Ofc not. It's one of those so called "haters" I'm affraid.
@@TheMisterPvp Guy can't even bench 225 for 5 and he is hating lol.
Damn editing is getting really good, glad to see your channel growing. Long time sub here!
Alanz0 yeah, but too bad he can't edit the side effects of the steroids he takes.
vegan `killer fuck you hater
vegan `killer lol u funny. Competes natty, been lifting for 10+ years (prolly more than you, assuming), is pretty small (5'6 i believe) aka bigger frame impression, and obviously has all this knowledge he is kind enough to share with us. Hate somewhere else
Ben Broadhurst #2 hater
Ben Broadhurst #2 he
Can you explain the science behind this girl please? The statistical likelihood of superb gf isn't correlating properly to the gains Jeff made.
Rave7wist Who's to say there isn't an element of good luck involved too..
*slaps you in the face*
SCIENCE, BRUH
Rollo Q which is why they have higher IQs on average...
Mark Krystinak becaue of their culture, you dumb fuck.
Asian people as a whole, you ignorant ass. I have 2 separate quantitative science degrees. Maybe you should read up on more of your pseudo science Lamarkian adaptations and eugenics, dip shit.
This is honestly the best fitness channel I’ve come across. Nobody else backs their statements up with legitimate science from real, academic sources. I appreciate you actually being able to support what you say.
You just haven’t been around scientific channels, check out Renaissance periodization and Greg nuckols
@@tokuryulopez9139 there are other channels that use science but jeff nippard is the best
this dude looks like canelo alvarez if he did bodybuilding
a huevo jajajajaj
A huevo hahahaha
Awebooo lol
Lol
Yooo that's what I said too, canelos younger brother...bamed Rubio! Get it? Lmfao
Only real fitness youtubers would know how much effort Jeff puts into these videos ! Amazing man, srsly ! HUGE thumb up from me.
"youtuber".. has 13k subscribers lol !!!
For Bulgaria this is a lot trust me
@@RoflJoker1994 60k*
@@RoflJoker1994 113k*
@@RoflJoker1994 114k
bro! can you do this kind of video but on arms? arms are a weak body part of mine, I would like to hear your scientific way on training them
it's coming early in the new year! 😁
+Jeff Nippard awesome bro!! :D
Jeff Nippard q
same here its the weak link in my training, i feel the pump in chest whatever exercise i do but whenever there is arm i feel weak as fuck, i feel pump but i dont feel the arms when lifting, i feel fatigue in my arms whent raining, like blod cuts from my arms cause i get so much blod in em.
Edm Production it's the exact opposite for me. I struggle with feeling it in my chest so much. But whenever I hit arms I can feel the pump really well
3:00 That 21 Savage transition was so beautiful
What song was that?
Collin Vinson offended meek mill
The editing was all over the place right here.
Amazing Jeff! I just discovered your video and I am blown away!!! Thank you for delivering a science based, well-documented instructional video. Keep it up!!
Most anticipated video of 2016
Ohh I forgot to say "First"
Jared Gates Fitness oh, you forgot to say (gay)
Joseph Ghassan I wasn't replying to you
vegan `killer Totally. Good one, man. Lol
Joseph Ghassan thanks, dude!!
Hey Jeff just want to let you know that I only just found this channel yesterday but your content is incredible, every video is very well edited, you mixing things up with vlogs and workouts and voice overs is genius. You have gained yet another subscriber I hope to see this channel continue to grow much further, love your shit, keep it up.
I'm living vicariously through Jeff.
Exceptionally helpful. Thank you man.
Man i appreciate all the editing that goes into these science videos, i looks so professional! That 315 bench is a dream for me! Keep it up jeff!
His name is Jeff?
Oh nevermind
Sonny Jim my name is jeeeff
RashaunR best feeling ever just saying, youll get there
I think my favorite thing about Jeff is not just all the great information he constantly produces but the fact that he's lowkey a nerdy white boy that still likes that hood music lol
Song?
Great video Jeff! I've learned a lot from your videos and have incorporated some of the concepts into my training. My bench has improved a lot since then! It was also actually fun to watch you guys run errands lol.
That woman is wifey material holy cow
Indeed
Drew Plutowski same thing in said in my mind. Lucky guy!
WHOA ROFL how does your comment have 600 likes?? this dude and anyone who liked his comment are straight VIRGINS. any chick turns into "Wife material" when you have money and status. he looks succesful and hes in shape and has all the check marks that morons in society follow. that will bring in any chick unfortunately. its pretty pathetic how shallow and low woman are. yeah thats not wife material bud thats gold digger status hahahah
@@GeraltOfRivia99 sad individual spotted
@@jfthesixth8420 follower to society to make it a worse place spotted ? : )
this guy is amazing. i love all the scientific back up info to support what he says. plus i think those data are very true as thats exactly what i do and feel it helps my chest growth as long as i keep up with my nutrition.
You got u a good woman Jeff!
Chris Plant Strong Brown She has a phd!
She knows who brings the money in
exactly
I have seen no better bodybuilding channels than yours. Keep up the good work mate and also provide the hyperlinks of the research papers that you refer, if you can.
I'm new to the channel. Love the science videos and how you break things down. I would love to see one about shoulders. It's a weak point for me. I think you can shed some light on the correct angles, hand positioning, etc to keep my workouts pain free. Thanks!
Jeff these videos are changing the game, brilliant.
Nice! Great work man!
Second video I've watched on this guys channel. I love how he explained the anatomy. But I also like the Subaru.
The bench montage was so cool! I love how he enjoys making videos!
Love that you had redbone in their by Gambino! Love the science and articles in your video brother!
I trained chest twice a weekfor a year and my bench went up a lot, I also gained a good amount of mass. I noticed I never got sore after a chest day because of such high frequency.
48h rest is what you need to be be aware of, i have a 3 day rotation for full body, doing chest triceps, back biceps, shoulders (and 1x a week legs) im 8 months in now, started off at 0, basically benched 65lbs for 7 reps, now i can do a single 180lbs rep so yeah alot of difference. And at christmas break i wasnt be able to do chest for 5 days and i felt so sore for the first time in months....
what type of program did you do for chest?
the first half of the year it was all bodybuilding style, lighter weight with high reps. The last half of the year I used heavir weight with lower reps. I recommend switching it up every other week though. I hit 265 for 5 reps on bench last week and Im reppin 120 dumbells for 8 so Im still gaining strength
Nice, what kind of volume? Like 5 sets of 10?
If I wanted to go for strength I would go for 5 to 8 reps, On lighter days I would go for 10 to 15 reps. Im gonna make a video soon on my progression in size and strength over the last 2 years
Love the science based approach. Thanks.
Right
have to say.. this is the best youtube channel of all categories! you learn so much while enjoin looking! thanks for everything Jeff! I wish I had the oppertunity to meet you one day! big love from Sweden
I have to say, as a medicine student who also likes to train in the gym, this is really satisfying to watch. And I think when it comes to content you are definitely the best youtuber in terms of Bodybuilding ! Thanks for the work you put into you videos
Your music edits are the dopest I've heard B! Good shit
Super duper happy these vids got recommended! Love the no bullshit and scientific facts backed by citation.
Hi those fruit are really common in southern Italy in the summer, they are called Fico D'India, their seeds are edible since you eat a small amount.
Wasn't it either a tuna or pitaya?
new favorite utuber. love the edits. love the hilarious chemistry between u and steph. kkep it up broo. love from canada - ajax ontario
drives a brz as well omg this guy is living my dream life mad respect man
Travi$ intro, with great informative content backed up with facts... Im subscribed
Some guy was trying to make me take up his bad form and I told him, “Jeff Nippard says otherwise”😂.
Great tutorial and fun video. You guys make a great couple. It’s so pleasant to see these positive video - makes viewers genuinely happy I think. Pls continue with your efforts to get great videos up!!!
Hey Jeff, thank u for the amazing video! I have just one question concerning your back position in the bench press; I don't know, doesn't it hurt the back if we arched it that much? or is it still safe?
Love the video man!! Keep them science explained videos coming!! And I also very happy for you nad Stephanie's relationship!! goals man :)
Very humble man.. God bless you brother
Jeff, these videos are just fire... A video on the science of pre-fatiguing a muscle would be fire too
Music in this video is on point anyone got the song list.
freshkid1124 first song Hell of a Night-Travis Scott
childish gamibon - redbone
run the jewles ft danny brown - Hey Kids (bumaye)
these 2 were in there
freshkid1124 Found another twin
Offended Meek mill ft young thugg & 21 savage is the instrumental he uses on most of the video
Hell of a night is such a dope song
Dude I just watched one of your videos and I immediately subscribed. I love how much you back up the things you're saying with science and statistics. And that little vlog at the end bro, that was golden! Your girlfriend acts a lot like my future girlfriend haha! Anyway keep up all the good work man! Definitely going to keep up with all your videos and work out advice !
Never heard of you. And now I am a fan just by this video. Great vid, very informative. I just started going to the gym and im college studying physical therapy, I’m glad you incorporate anatomy into your vids with sources.
Jeff you have my favourite physique on CZcams, without doubt
"DO YOU EVEN LIFT?!" haha my favourite part of the video!
Did you see the video where Jeff struggles to open the soy sauce packet?🤔...
he gives up and proceeds to open the soy sauce packet with ✂️ 🤭😁
Nice t see your life outside the gym. I am just starting out on my body building adventure, your videos are a great help. Very slick too.
That isometric hold as a finisher is a great idea. Your channel kicks ass!
Bro seriously luv ur videos
had no idea you were Canadian until I heard you say "barn"
He sounds Canadian on every word. I'm English and it's very very easy to hear.
You guys do know there isnt just ONE Canadian accent right...
I speak manglish i love uk sounds. But idk how a canadian sounds to me it sounds the same like US. Pitty me
Really happy i found your Videos. Very cool you are from Kelowna. Watching the last couple videos i thought i recognized the hills in the background. I love how informative your videos are. You have awesome content! I just got back into lifting again, after taking 6 years away. First it was an injury, then started doing other things. I have atleast 15lbs of muscle to gain back. But do i really care about the weight? Nope! :) Back at it for a week, and your videos are helping me keep my healthy obsession going! Cheers, May see ya around when i come over from Victoria.
I listen to/watch the informative section of the video 2 or 3 times. The depth of information in one vlog, coupled with seeing you actually example what you're talking about is what makes this channel so absolutely amazing.
You now have a fan... And having a beautiful girlfriend that hooks up breakfast as required as though she's actually happy to do it? I might be a little jealous.
This channel needs to take off.
Hey Jeff, are your left handed? Just wondering and your posture presents as such. Thanks.
Thank you for the time stamp. I was like I'm not in the mood for this other stuff today.🙏 you got a thumbs up for that.
Would love to see science videos and vlog videos separated, love the research you do
so not only you're buff you drive a brz AND ITS STICK. goals af.
thekiller500099 I saw this as the opposite. If I had all that the last thing I would be driving is an underpowered compact.
thekiller500099 not a very fast car at all
thekiller500099 would rather a stick TT 370z
How is driving a BRZ goals? Lol
Id rather have a camaro zl1 1le
0:00 did anyone notice the mug changes appearance?!
It's a special mug that changes appearance based on heat. Here are some others if you are interested:, www.ebay.com/bhp/heat-sensitive-mug
Excellent video. Love the Science behind the information. On a side note, it was cool to see you and your lady having a good time together. I wish you both the best.
Super solid videos. They are high quality and well made. Keep it up! Definitely unique and I love it!
I like the timestamp in the descript.
That fruit you're eating is Barbary Fig and it grows on some sort of cactus, the way you cut it is absolutely wrong 😂 you just take the outer layer off and then throw the whole thing into your mouth, at least that how we do it here in Egypt and Morocco, I tasted it once in America and it didn't taste as good as in North Africa, probably because it grows in deserts and that's not so often in some American states. I would definetly recommend trying it in North Africa whenever you get the chance because it will be totally different.
yah that's definitely how we eat it in egypt 😂😂
Definitely how I once eated it in Algeria
I know this comment is old but here in mexico we call it Tuna, it's really sweet and yep, Jeff has no idea how to eat it lol
My fav video from Jeff, music is point, editing is on point, info is on point
Started to follow u today Bc of how detailed and full description on each exercise u give ... keep up the great work good music too lol
That fruit was a tuna/ pitalla from Mexico 🇲🇽
Pitahaya and tuna are different things, tunas are green, that was a pitahaya 👋🏼
Pitaya preworkout team!
It was a prickly pear in my country here in greece its called ''fragosiko''
9:27 I dont know why that looks funny lol big dude walking with his hands in his sleevs like he's in elementary school.
Hey Jeff, can you do a vid on wrist recovery. Really appreciate your vids and thank you for making them
Awesome video. Great job pulling from studies to back your video!
Let's go subí gang
What a lovely girlfriend! You two so cute awww
Great content bro! Your channel is going to grown quickly... Keep up the good work!
There are so many different opinions on what exercises hit what parts of the chest. This channel is where I come for some clarification tbh. Thank you for your source based approach.
I love the Danny Brown, Childish Gambino and 21 Savage playing during your bench
MongEatingMung what's the 21 Savage song
Fr whats the name of the song
When I saw the breakfast I just remember my girlfriend but now she left me I still remember her because she use to eat a lot ...
If she was gonna lose interest in you anyways, it's better she left instead of having cheated on you and still trying to cling on using you.
Also if she left after doing all that, she's an idiot.
She cheated on him!
@@sickid41 what
@@thefakedeal I am saying if girls wanna live unhealthy lifestyle. To give me pussy first before they are fat and disgusting.
I trust your advice and inputs because you name your sources instead of saying "research shows". Reliable, and once I actually applied it, real results showed. Good stuff for the long run!
that 21sav drop at 2:55 was unexpected.. shit hyped me up lowkey tho haha
Can you guys help link the clothing he's wearing at 2:00 for me please. Thanks.
Arnò Mezzanotte probably Rise clothing. He advertises a link in the video description
Brain and braun 👍🏽👍🏽💪🏼.
Not just Braun( muscle)
Sub'd as soon as I heard the track playlist ! Awesome editing skills as well
Does no one else think it's weird that he showered before going to the gym?
Only Luxury No. It is nasty when you do not. Shower before and after.
@@Moi_81 gonna dry your skin out hella
😆😆😆
Gotta smell nice for when you meet some new honeys.
A nice cold shower can boost your energy levels
Jeff can you do a warm-up science video?
Overall construction of the video and content was on point, this was next level bro great effort, liked and subscribed :)
Easily the best fitness channel I've watched. Thanks for the info and entertainment, keep it up.
1 / ANATOMY
1 UPPER CHEST: DECENDING(MOVING DOWN)
2 MIDDLE CHEST: MOVING STRAIGHT ACROSS
3 LOWER CHEST: MOVING UPWARD
2 / WORKOUT
1 BENCH PRESS
PECS SIZE COLLERATED WITH 1RM INBENCH PRESS
2 INCLINE DUMBELL PRESS
45 DEGREE
3 BAYESIAN CABLE FLY
4 FLAT DUMBELL ISOMETRIC HOLD
TIME UNDER TENSION
2 TIME PERWEEK WILL BE BETTER THAN 1 FOR MAXIMIZING GROWTH
You’ve done me a solid, you’re an MVP
jeez i seen big arms, but this guys arms are impressive. i dont know why
Ian Ramos theyre short and big so makes it look bigger
he is a manlet. They were made for bodybuilding.
If you notice, he cannot see the top of the fridge. That would be the largest contributing factor after massive amounts of hard work.
timothy pita Found the weak-ass lanky dude
Brad Parekh found the manlet
Jeff Nippard yall have so much fun! I feel informed and have fun when watching your videos. Sharing your chanel!
Jeff, idk if you still read comments, but this is your sickest video ever. Watch them all, and this was the best. Edits, info, actual workout. Love it.
Someone know what that song at 10:05 is called
actually wanna know what played at 10:15
It’s darude - sandstorm
This guy is more of a bodybuilder then powerlifter
Great vid, really amazing work on the research and edits, just subbed!
I liked the video so much,It was so informative and the quality is on point,just keep going!!:)
But I have a question,what is the all exercise that I need to do to maximize my chest growth per week?
what's the song at 2:58 common guys help me out here
Shazam it
Durude sandstom
offended - meek mill ft. young thug & 21 savage
Thank you soo much. Was looking for ages before I found your response. Much appreciated 👍🏽
Some 2020 garbage