How To Re-Build Muscle After A Training Break
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- čas přidán 30. 05. 2020
- Get your strength and size back as fast as possible after a break!
My FREE Bridge Program: jeffnippard.com/comeback-prog...
Check out my latest blog post for more scientific detail:
jeffnippard.com/how-to-get-you...
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SOURCES:
Dr Mike Israetel Video:
• Technique Problems Ser...
MASS Article:
www.massmember.com/products/m...
Muscle Memory:
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/3...
www.ncbi.nlm.nih.gov/pubmed/3...
www.ncbi.nlm.nih.gov/pubmed/3...
www.researchgate.net/publicat...
www.researchgate.net/publicat...
www.ncbi.nlm.nih.gov/pubmed/3...
Strength Loss:
www.ncbi.nlm.nih.gov/pubmed/2...
www.researchgate.net/publicat...
pubmed.ncbi.nlm.nih.gov/29777475
www.ncbi.nlm.nih.gov/pubmed/9...
www.ncbi.nlm.nih.gov/pubmed/1...
Proximity to Failure and Muscle Growth:
www.ncbi.nlm.nih.gov/pubmed/3...
www.ncbi.nlm.nih.gov/pubmed/2...
Proximity to Failure and Strength:
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
Training Volume:
www.researchgate.net/publicat...
Periodization:
www.ncbi.nlm.nih.gov/pubmed/2...
Shoutout to Veritasium here on CZcams for some of the artistic inspiration behind this video!
• My Video Went Viral. H...
MUSIC
Epidemic Sound
‣ Ryan Little - For Hyrule!
‣ / ther4c2010
Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500 and Sony A7R3
Rashaun's CZcams:
‣ / @rashaunr5777
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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.
no one will read this far. here's a pointless secret message to prove it:
we have to go back to the island! - Zábava
Hey guys! I know some gyms are starting to re-open and even though not everyone will be able to (or want to) get back in there right away, I still wanted to get this video out early so everyone has a comeback plan ready when the time comes. I also decided to make a free 4 week Bridge Program you can download here: jeffnippard.com/comeback-program/. It includes all exercises, sets, reps, technique cues and video links for exercises to help you get back to normal training again safely and efficiently. There are actually two programs: one for if you can train 4x per week and one for if you can train 6x per week. Edit: The site is periodically crashing due to traffic. Just in case you can't access my site, just put your email in here and I'll make sure you get the program: bit.ly/nippardnewsletter
Awesome Jeff thank you!
I can't open your free program. Can I also find it on your website?
Thank you Jeff! My gym is reopening this week and 15 minutes ago I had no idea how I was gonna jump back in
website seems to be down 500 internal error
@@stringB heavy traffic I'd assume
he's the guy who does all the group projects
“The whole” group project
😂❤️
This is so true
At least he gets financially recompensed. I didn't get none of that at university 😂
lol !
The effort you put into making these is incredible. Taking the time to do it all on paper and make it clear helped a lot. THANKS JEFF!!!!
And that's the reason why he's almost at 2 million subscribers taking the extra time and making each video look very nice
MrStreetninja007 I been watching for a couple years now mans very consistent
@@toothlessera8377 same and ya he is
It's his job, he gets paid for it.
Jeffrey Bozko no kidding? I guess I shouldn’t let him know I appreciate it then
“That may seem laughably light” he says, talking about my max
rekt haha
*Cries with you while holding your shoulder*
No weight is laughable. It only takes the last rep to failure
How long have you been training and how much do you weigh?
😂
Rip and moment of silence to the worldwide muscles that were lost on a global scale
I never want to live in the past, on past achievements.
Today is the game.
@@Fighting_Fatigue_117 you sent to hustler university havent you
Yeah, but where did they go?? We have to find them!! Call the police!!
Jeff is really outdoing himself with all these charts and diagrams. He even made them interactive 6:49!
He's trying to out-Jeff the Cavaliere
@@Aerochalklatebut Jeff cavalier is still my daddy
It is cool and all but wouldn't digitalization make that a lot less time consuming?
@@rudbin1403 I'm pretty sure you're right about that. Also I'm pretty sure that Jeff really likes the creativity and using his hands to create all this for the videos, which is awesome IMO
@@blaamtv sure it is 🙂
I feel like I should've had to of paid for this video with the amount of work that was put into it...
Destinee Carpenter fr doe
Plus the free program
Well didnt answer by largest issue on regain. Compound movements are good, dialed back weight. Thou legs can handle much better rate of leg days than glutes. So waiting always them to recover longer.
Grateful that monetisation pays his bills, so we can benefit 💗 the ideal world
Thanks for all the amazing videos Jeff, really appreciate the way you lay all of this out!
Poggers
Did not expect to see you here! Used to watch your vids for Division builds lmao
No way 😂 I used to watch your monster hunter vids😅
@@lucanambrose7682same hahah ! Can't wait for the new MH (whenever it comes )
I remember watching this 3 years ago thinking “Wow this is great information if this ever happens to me.” Fast forward and we are at the mercy of gyms closing due to COVID, I got married, had a baby, and now here I am not setting foot in the gym for 3 years when I went 6 days a week 🤯
I appreciate this video Jeff because I really needed to knock myself back to reality.. and quickly. To everyone restarting their fitness journey all over again we can do it-one day at a time 💪🏻
Hey guys! The website link for my free program just crashed! We're working on getting it back ASAP. In the meantime, you can sign up here and I'll make sure it gets sent out to you within the next 24 hours or so: bit.ly/nippardnewsletter
What happened to 5times fullbody workout scinece based. Im still missing the last two! :)
Thanks Jeff!
@@teamoscar404 those videos are recorded - I am just waiting for some more gyms to re-open before I release them. Based on my poll from 2 weeks ago, only 9% of people are in the gym as usual! Doesn't make sense to upload them until things are somewhat normalized again imo.
It doesn't open up
Being off the gym didn't effect me since i just made my own gym at home using a pole and buckets.
I enjoy how calm and fact based your videos are. The non obvious humor is a plus, you and Stephanie are my two new favorite channels!
Great analysis and recommendations, Jeff! I've detrained for about 3 months now with no maintenance and based on your previous videos have selected the Full Body 5x Per Week split that you covered in January. I find that although I experience moderate soreness, it isn't enough to prevent me from effectively training 5x per week. I really like how you've broken out the two two-week phases in this video. I'm curious as to why you're recommending push/pull splits if the goal is to minimize fatigue vs. something like the 5x split. Keep up the good work and thanks for everything you're doing for the community. :)
Plot twist: Jeff has a twin. Bro Jeff is literally Jeff's bro.
He's a clone produced by @BangEnergy
So that means that Techinque Jeff.... o.o
Plot twist: Jeff is his last name and his brother is JeffCavaliereAthleanXDotCom
Lol
@@jetjames420 its the Russians. We all know how close they are to Canada
Stopped watching at 0:59 since I got all the info I need👍🏻 thanks for the advice Jeff I’m off to my home gym now for a workout
This is hilarious if you watch the entire video lol.
I just restarted training this week after a 3 months break due to studying for my medical board exam. The week was hard, especially squat even at 65% RM. I’ve been lifting for close to 10 years now, so hopefully things will rebuild well! Thanks for the fantastic video!
This video although helpful is a bit different than the suggestions renaissance periodization suggests for people getting back into it. Especially in your case of multiple months. I'm sure you're probably alrdy back into a more normal routine but if not, I highly recommend you check out his advice.
Man you're really looking out for people like me just getting back into weight training. I truly appreciate the effort you put into this video and the free program.
I've bought your body recomposition book as well and that was amazing. Great work my man.
Bro Jeff cameo caught me off guard as I was looking away from when phone when he popped in😂😂
Same😅
Bro Jeff is actually the real Jeff and the 'real' Jeff is just a role.
This is true, but how long will it take for everyone to realize and force Jeff to fully transition to his ‘real’ bro self
@@prestonsnyder5533 Lol its all gonna come full circle one day bro
Yeah...and the nerd Jeff is not a role it is completely different person
Bro Jeff is under the table playing with real Jeff's balls, which is really real Jeff's, Bros balls
Jeff is by far one of the best fitness CZcamsr I’ve been following since years. I was struggling from low mood and depression from the last six months and starting this year I’m back to my fitness regimen.
I know the amount of work and research it takes to post these videos and wanted to say thank you ❤
Always with fitness it's never to late to get back to and progress, how's it going at the moment buddy?
Hi Jeff, thanks so much for this and the download. Really appreciate it. I'm out of shape after 2 kids and COVID. Making my comeback from now and this has really helped 💪
That surprise bro Jeff cameo 😂
After Corona, everyone is gonna be like:
“How much do you bench?”
-“well, before corona i was at 150kg, but because I couldn’t workout during corona and all that.. I’m now at 60kg” (Preserves Ego)
The thing is it's true tho 🤣
That's why i train with body weight, so i don't have to worry about the gym.
What's your PR? Your Pre Rona? Or Post Rona
@@murphdog9506 75% of 260 when doing regular push ups, 10 to 12 reps i switch between decline, and regular ones depending if i had a break for a while or not it used to be with 1 arm until i had to take a break for a while usually 12 sets, reps around 5 to 10. 320, I use weighted equipment though. I'm going to start training for endurance now though. Because people starting to say i use roids, so I'm going to lose weight to drop down a little.
@@garretrodriguez Yo pretty nice stuff there butttt nobody asked you
I’ve never had a two year break before in my 16 years of lifting, and it’s been a very long time since I’ve researched lifting at all. Thank you for all of the scientific insight it’s amazing, I’ve been naturally doing all the things you’re describing the past 5 weeks and I look forward to more of your videos as I progresses yet again
This covid pandemic has killed my gains, I'm looking forward to hitting the gym hopefully soon
It killed gains for all of us bro :/
Not me. I built the gym
@@f00lxpl Nope, kept my strenght with weighted Chin Ups, Dips and Bodyweight Exercises. And as everybody else loving this sport I have some dumbbells at home. Got a little fatter, but didn't lose strength or size.
Same bro I absolutely hate training at home. Its just not the same ....
Now we will kill our muscle and joints with squat and deadlift until death
Just downloaded the Re-Build program.. I was almost moved to tears how detailed, organized, user friendly, covering every detail without overwhelming us with too much info.. and for free. You are tops in CZcams fitness, and I may not know you, but your kind aura radiates.. even adding an encouraging note at the end that you are rooting for us along the way. I felt that.
Going to lift and throw heavy stuff to Deathmetal to compensate for this comment. Thanks Bye.
Haha love the death metal comment
Thought the same thing, but couldn't write the same way. And, yes, let's lift heavy stuff to the sound of deathmetal!
move to tears? because a program was detailed? bruh
@@89jmills too much estrogen. Haha
Really good info. I haven’t taken training seriously in about 6 months. I recently started lifting as if I never took a break. Today I was too fatigued to finish the workout and my legs are so sore. Perfect timing on this vid!
Great video!!! Lost so many gains because of COVID. Definitely gonna subscribe since you’re really well spoken and your videos are very clear and to the point, no bs!
Thank the lord for Jeff! I’ve been trying to make a full time return to the gym for a year now! After being a gym junky who hated taking rest days, I found myself going through some big changes in other areas of my life which slowly forced the gym to the 4th or 5th priority in my life (so mostly just a thought in the back of my head).
I tried to get back into the routine 2-3 times over the last 12 months and it never lasted longer then 4 weeks because I’d go too hard too quick and would find myself frustrated with my lack of strength and soreness! The gym felt like way to much of a chore to be bothered with.
I’m going to try make another return to lifting - this time I’m gonna spend a month or two just doing a basic full body split with 4 exercises and 4 sets, with low intensity and just try my best to enjoy moving my body productively again.
2:50 I didn’t know what Bro Jeff was doing at first but when I realized it was a pull-up my head started to hurt
Lmao didnt know Bro Jeff did crossfit
This is how you're supposed to train - with passion and dedication!
Damn whenever i m asking myself a question u come right away with an answer jeff this is beyond mind reading!!!thankk you jeff
This is exactly what i needed after a 3 month layoff. You explained everything in detail. Thank you!
Smart planning this idea man, plenty of people will be asking for this type of content. Way to be progressively thinking and ahead of the curve. Stay safe and best of luck!
This content is so good! Exactly what I needed to start getting back in the gym
THANK YOU THIS WAS VERY HELPFULL INFORMATION HOPE YOU AND STEPHENIE STAY SAFE AND WELL XX
I just downloaded this and will start in a few weeks. I'm trying to get back in shape post quarantine since I've been doing college online. Really love your videos they really help me with looking at fitness in a more scientific way instead of an obsessive and restrictive way.
This is absolutely brilliant - the information conveyed in this is superb. Loving the creativity with the flip chart and editing too!!
Thanks for this video man, gyms have been closed here for the past couple of months and I just don’t have the motivation to do any home workouts, this definitely helps.
I totally did the chad version and got rhabdo in both arms and both legs. It was almost as humiliating as it was painful. During recovery I started watching these videos. Been back in the gym one week now and am progressing nicely and smartly. Thanks Jeff!!
The guide is so informative and you’ve put so much time into it! To give it away for free is so awesome. Thank you 👏🏽
Really appreciate the effort you put into these videos jeff!
I can image how bored you were during lockdown by your effort on this presentation.
watching him with those markers, man doesnt look bored, he looks straight blazed
I stopped working out for about 6 years ago...got back into it in 2020. Your videos have been great through this process.
I also quit working out for about 6 years. How long did it take to get back?
@@thevikingnomad996 years…? He said it💀
@@CainGDMF HE MEANT HOW LONG DID IT TAKE TO GET BACK(to the old performance/size)
@@CainGD GOOFY AHH
This is perfect!
I've been struggling with pretty severe symptoms for years, and it's looking like I have endometriosis. I'm seeing a specialist next week to schedule a diagnostic laproscopy, because that's the only way to officially diagnose endo.
I also have been training in Powerlifting, and my first meet is in a few weeks. I'm going to try and schedule my surgery after my meet, but I've been having some anxiety about getting back to the gym. I think my training has helped me manage my symptoms, and it brings a lot of positivity into my life, so I really don't want to lose that.
Everything I've read on the surgery is that I'm probably going to need to take 3 weeks off of work, so I'll probably be out of the gym for longer than that. It's a little scary to think about how much I'm going to lose, but it helps to know that I have the tools and knowledge to get back to training after a necessary, but pretty involved, procedure.
Thanks for this, man. Videos like this give hope and we appreciate that. I've been watching your videos for several years now and home workouts have been almost a complete bust. Not to mention that almost all lifting equipment from amazon/stores has been out of stock since march. It's been an emotional roller coaster and shocking how depressed you can get when you watch your muscle gains go. Anyways, keep doing great things.
Bro, seriously you are explaining all the questions I had in my mind and what I should have avoided. I have stopped training for 2 months, it has been 3 weeks since I started again. I did lost strength in bench press, I made walking lounges 4 days ago and still I have soreness, and this is explained in your video.
I always thought Jeff's voice don't match with his body
Doesn’t match his body but matches his brains
He’s 5’5’’ so standing next to him in the flesh it probably makes more sense.
I really enjoyed the paper chart included in this, have always found your videos so informative. Keep up the great content!
Your videos are realy nice. I like the scientific approach in combination with the funny parts. Bro-Jeff and Nerd-Jeff were a great addition. The steady use of papers without overloding the video with them completes the high quality of your videos.
Yo! Definitely a much needed video, man (especially for me haha). Thank you for this. And, I'm really honored that you used my song "For Hyrule" in your video. That's dope, bro.
Can we just take a moment to appreciate how much effort Jeff puts into his videos?
You put so much effort into all of your videos man. Really appreciate it.
Thanks for confirming my thoughts for a comeback after a 3 month layoff !
I will be listening to my body as I move through my weekly progressions . . .
Thanks for all of your guidance !
I just want you to know that your time and effort into making these videos - from the edits to the research to the diagrams - doesn't go unnoticed! Holy shit 🤯
We're blessed 💓
Bro you know whats crazy i started to hit the gym 2 months ago after months of lay off and damm the muscle memory was so real man. I went from a 185lbs bench to to 225 bench in just 8 weeks. Also weighted pull up went from 0lbs to 40lbs x4 Ohp went from 95x4 to 135x5 and weighted dip from 35x4 to 80x4. This is the fastest i have made gainz.
Mubaraz A how did u go from 185 to 225 ? Like how u progress sorry I’m a noob
I started lifting for 2 months before my gym closed. Noobie gains are real. I went from benching 95 for one set of 3 to 135 for a set of 2. Squat from 135 1x5 to 185 1x6 and OHP 70 2x5 to 80 2x5. Didn’t really deadlift before so I’m gonna definitly do that. The PPL program I followed suggested rotating going heavy on bench and OHP (which I didn’t follow, only went heavy on bench) so I’ll definitely be sure to follow the program stricter when I get back. Still gotta wait a month cause I live in Massachusetts smh
@@haloepic3092 if you're having trouble increasing the weight or have a high metabolism make sure you eat a ton. Count your macros
Wait... you only bench 225 but you can press 135 for 5? You have some strong fucking shoulders bro.
@@djxkoxxf6898 I OHP 65 kg * 5 (143 pounds), but can't bench over 90 kg * 5 (198 pounds)
Wow honestly amazing way you teach this stuff with all the dials and stuff. Definitely helps retain more information as well as for more visual learners
haven’t watched u for 2 years same time i stopped working out bcs of insomnia and problems man. u getting me right back on track thanks jeff!💪🏻
Been a little over a week since I started the intro phase of this. Well, it's amazing how quickly my muscles are popping again, plus no soreness! About to start the transition phase, thanks Jeff!
Thanks, Jeff - this is great. I'm about to have a relatively minor surgery that's going to prevent me from training for the next two to three months. So, this video is very helpful.
All the best for your surgery and recovery, Alfredo. Perhaps you can focus on nutrition and flexibility, mobility in the meantime 🙂
Jeff’s video quality and effort level is unmatched🙏🏼🙏🏼
Thank you for all the work you have put in this video!
The gym has been fun for me with my bro’s but ik i must go by myself now. Your structure and information with examples and good technique have me confident and excited to go by myself. Thank you Jeff, can’t wait to get big 💯💪🏿
Damn I was wondering about “newbie Gainz” kinda being a thing again with a comeback. Now I’m even more excited.
The level of creativity and effort that goes into these vids are so next level!
I truly appreciate the time and quality you make for your videos. Know that many of us feel the same. Keep it up man! Your content is by far the best, informative yet easy to comprehend. 👏
I think The link is broken ?, or the website idek
yeah, the site crashed. We're working on it. If you sign up here, I'll make sure it gets sent out: bit.ly/nippardnewsletter
@@JeffNippard Already done! Awesome content!
@@JeffNippard I downloaded the At-home workout, I will receive that one on my e-mail? I already receive emails from your newsletter. Thanks for your work
Always plug lol
I signed up too! Thanks Jeff! I had a knee injury and I'm due for surgery post-covid. I really appreciate the advice.
0:53 this is what I’m going to do when the gyms reopen 🔥 also #getjeffto2milsubs 💪
Hey Jeff! I was doing the LPP program you have before the gyms closed. This comeback program is perfect for me! Thanks for the free version of it! You are awesome!
Watching this with intense DOMS after my ass got excited at the gym a couple days ago and executed a bro jeff workout lmao.. time to get serious again 🤦🏻♀️
😂😂
I went to the gym, moved some empty bars for high reps and was sore for 1 1/2 weeks.
Deadlift till i dead
Hope you're feeling better and got the groove back!
3:43 Jeff's foam roller is fully charged now
I sincerely appreciate this video after major injury and uneasy recovery. Love Dr Mike also! Thanks Jeff.
Loving the new videos where you bring bro Jeff into the videos!
Really well done!!
I'm getting a "500 Internal Server Error" when I try to download the comeback program
I took the same amount of time off that I took just beginning, actually longer, and my strength is returning very quickly with less than half the volume I stopped at.
Thank you for the program Jeff,
I was struggling to get back into shape after a 2month break. Stay blessed bro👊🏼
Bro tomorrow I am going back to gym after more than a year break...wish me luck haha
Appreciate all the effort man, truly deserve all the success you have and have yet to reap
Bro that part where you throw out the "Bro-Science Jeff" was Fking Hilarious!!!! Didn't see that coming!😅👍🏽💪🏾
Gym come back depression is real😭
Yeah brother Yeah brother
Yups bro
What a fantastic , well thought of, detailed video! Kudos to you for such splendid work and effort on this one!
Perfectly explained video with lots of useful tips. Thanks Jeff!
its crazy. i layed off the gym for about 7-8 months cause i was sharing a house with my gf. i got back into working out at home and i gained my strength back in the matter of about 3 weeks. im a month in and im feeling stronger than i ever have. even gained 15 pounds since!! ive just really focused on my diet and i saw those numbers rise on the scale and the weights.its crazy cause ive always been skinny thinking i was a hardgainer but im really not. i got so tired of being skinny so i literally just started stuffing myself anytime i was in the kitchen lmao. i just had to eat so much more food than i thought... this goes to all of those out there who cant seem to grow muscle or get stronger, EAT EAT EAT! every two hours if you can xD it wont fail i promise
When you get a presentation like this, you can tell Bro Jeff made Nerd Jeff do all the work and normal Jeff presented it. XD
Jokes aside, that was a great video.
Really appreciate this video and I’m about to get started on your program! Just got out of basic military training for 2 months and lost almost 20 pounds during the process. Just trying to get everything back in the most efficient way possible and I knew I could count on ya!
I appreciate the program being free, it's helpful, thanks mate!
@ 1min lmfao that was exactly my plan
I wish the gyms out here were open. Saving the video for watching later incase I forget the points mentioned in the video.
hopefully from August onwards
Not so sure, man. The number of corona cases are skyrocketing out here. Let's hope for the best. 👍
Ayy, my fellow Indian bros. I'm in Mumbai, so hit the hardest. I mean calisthenics is cool but barbells are love.
@@adityapathak5761 Stay strong, brother.
Ayush Mann In Germany Are the gyms re-opening at tuesday
literally the best video ever. thanks for the program jeff!!
Kudos! the effort you put in your videos mate!
0:57 when you want to flex the new skills you learned in quarantine.
Bro Jeff is the only person who can save America
The quality of the video and the information here is phenomenal
I like that your videos jump straight into it, appreciate that. Hate beating around the bush.
Just when I thought I've seen all kinds of arts and crafts on this channel...He whips out a dial that you can turn...WE DON'T DESERVE THIS GREATNESS
LMAO! Bro Jeff almost got me! I was like “wait really??” And then real Jeff came in haha
Jeff you are brilliant, this channel always has what I need!
I'm back after a 2-year break, I'm glad you made this video, hopefully, the algorithm will start pushing you more often.
damn
Good stuff man. Love the channel. Good news is that we see a widespread drop in methylation in our body so basically gains will come back faster than it took to build it anew, did a video on this a few weeks back. Slow and steady return like you said though.
People panic too fast. Gyms were closed 3 months and I was able to keep size and strength. Just by BW exercises, dumbbells and weightes dips and chin ups. Got a little fatter, but that's the price you pay. The people who "lost" their gainz are the ones who've been lazy past months
0:52
How to get your old gains: Curl 500lbs till failure
The effort you put into this video is insane, Thankyou
You and Athlean-X are the only two I really follow cause you both put science in strength. Your hypertrophy programs are great and I look forward to using the bridge program as well! Keep it up Jeff!
When he first said stimulus all I could think of was my stimulus check that I haven't received yet 😂 😂 😂
Probably made too much money last year