The Jeff Nippard Podcast
- Episodes
- 48
- Released
- irregularly
- Latest episode
- Nov 11, 2026
About the podcast
This podcast is dedicated to discussions and interviews with the fitness community's best science-based coaches, researchers and elite level athletes.
Episodes 48
This Study Completely Changed How I Train To Failure
In this episode, I sit down with exercise scientist Dr. Martin Refalo to discuss his research on reps in reserve (RIR) and what it reveals about how close to failure you need to train to maximize muscle growth …
Show notes
In this episode, I sit down with exercise scientist Dr. Martin Refalo to discuss his research on reps in reserve (RIR) and what it reveals about how close to failure you need to train to maximize muscle growth. We also explore how exercise selection and fatigue influence your training, and whether low-volume training can be effective for building muscle.
Timestamps:
0:00 - Introduction
2:32 - What Is Reps in Reserve (RIR)?
6:21 - My Favorite Study on RIR
27:54 - Should You Train to Failure?
37:43 - Does Exercise Selection Affect RIR?
45:53 - Should You Be Concerned About Fatigue?
1:01:16 - What RIR Maximizes Muscle Growth?
1:08:40 - How Effective Is Low-Volume Training?
1:19:51 - Martin's Hot Take
References:
Martin's RIR Paper https://pubmed.ncbi.nlm.nih.gov/38393985/
RIR Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/38970765/
Social Media and Mental Fatigue https://pubmed.ncbi.nlm.nih.gov/34000894/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11235674/
Low-Volume Study https://pubmed.ncbi.nlm.nih.gov/40249908/
How People Got Jacked From 1800 To Today
In this podcast episode, I talk with Dr. Conor Heffernan, a historian of sport, fitness, and physical culture, about how lifting and fitness have evolved over the past 140 years. We trace the history decade by …
Show notes
In this podcast episode, I talk with Dr. Conor Heffernan, a historian of sport, fitness, and physical culture, about how lifting and fitness have evolved over the past 140 years. We trace the history decade by decade, starting with Eugen Sandow in the 1890s and going all the way up to the modern social media era of bodybuilding. We discuss how physique standards, nutrition, and training itself have changed along the way.
Conor's Website: https://physicalculturestudy.com/
Conor's Substack: https://physicalculture.substack.com/
Timestamps:
0:00 - Introduction
4:35 - How do modern physiques compare to the early 1900s?
24:29 - Was Eugen Sandow the first fitness scammer?
28:20 - How has fitness knowledge evolved with science?
35:43 - What training looked like in the 1890s to 1920s
44:29 - What training looked like in the 1930s
54:45 - What training looked like in the 1940s
59:47 - Barriers women faced in early fitness culture
1:07:41 - What training looked like in the 1950s to 1980s
1:15:19 - What were the first training splits and diets like?
1:30:18 - What training looked like in the 1990s to 2000s
1:40:35 - How social media changed fitness
1:58:30 - Is fitness history repeating itself?
2:03:45 - What was the best physique era?
2:09:39 - Exploring historic fitness paraphernalia
Conor's Physical Culture Recommendations:
The Strongman Project: https://strongmanproject.com/
Strength Magazine: https://starkcenter.org/exhibits/type/journals/strength-magazine-1914-1930/
Barbell Films: https://www.barbellfilms.co.uk/
Golden Era Bookworm: https://www.goldenerabookworm.com/
Internet Archive: https://archive.org/
The Tight Tan Slacks of Dezso Ban: https://ditillo2.blogspot.com/
Recommended Physical Culture Authors:
David L. Chapman
John D. Fair
Jan Todd
Shannon L. Walsh
Jason P. Shurley
Low vs High Volume: Which Actually Builds More Muscle? (ft. Dr. Robinson & Dr. Pelland)
In this podcast episode, I talk with Dr. Josh Pelland and Dr. Zac Robinson, two individuals who I think are on the cutting edge of exercise science research. They both co-authored two of the most widely cited …
Show notes
In this podcast episode, I talk with Dr. Josh Pelland and Dr. Zac Robinson, two individuals who I think are on the cutting edge of exercise science research. They both co-authored two of the most widely cited meta-analyses published in the past few years: one on training volume and the other on proximity to failure. We take a deep dive into those findings while also touching on topics like individual training responses, "the stretch," and the limitations of research more broadly.
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Check out my training programs here: https://jeffnippard.com/
Download MacroFactor Nutrition 2 weeks free: https://bit.ly/jeffmacrofactor (use code JEFF)
Download MacroFactor Workouts 2 weeks free: https://bit.ly/jeffmacrofactorworkouts (use code JEFF)
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Josh & Zac's website: https://www.data-drivenstrength.com/
Follow Dr. Josh Pelland on Instagram: https://www.instagram.com/josh.datadrivenstrength/
Follow Dr. Zac Robinson on Instagram: https://www.instagram.com/zac.datadrivenstrength/
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References:
Volume Meta-Analysis
https://sportrxiv.org/index.php/server/preprint/view/460
Proximity to Failure Meta-Analysis
https://sportrxiv.org/index.php/server/preprint/view/295
Per-Session Training Volume Meta-Analysis
We Need To Talk About "The Stretch" (Jeremy Ethier's New Study)
In this episode, I talk with fellow YouTuber Jeremy Ethier about a new study that he co-authored that compared muscle growth when training with more tension in the lengthened position versus with more tension …
Show notes
In this episode, I talk with fellow YouTuber Jeremy Ethier about a new study that he co-authored that compared muscle growth when training with more tension in the lengthened position versus with more tension in the shortened position. We'll cover what these new findings mean, if this changes our thoughts on "the stretch", and how these findings should be applied to training.
Timestamps
0:00 - Intro and Jeremy's new study overview 2:54 - What Jeremy's study did really well 3:56 - Were these results surprising? 7:17 - How much does the stretch actually matter? 9:23 - Stretch implications for exercise selection 13:30 - Big picture takeaways on the stretch 15:25 - Does training experience change the results? 16:52 - Which stretch-biased exercises are worth it? 18:23 - Does science-based lifting keep flip-flopping? 19:20 - Jeremy's main takeaways 20:36 - Final thoughts
Jeremy Ethier's video on the study: https://www.youtube.com/watch?v=HJHeGGSp1tQ
References:
Jeremy Ethier's Study: https://sportrxiv.org/index.php/server/preprint/view/660
New Long vs Short Muscle Length Meta-Analysis: https://www.researchgate.net/publication/399455789
DB vs Cable Lateral Raises: https://pubmed.ncbi.nlm.nih.gov/40692697/
My Lengthened Partials Study: https://pubmed.ncbi.nlm.nih.gov/39959841/
Squats vs Hip Thrusts: https://pmc.ncbi.nlm.nih.gov/articles/PMC10349977/
Standing vs Seated Calf Raises: https://pubmed.ncbi.nlm.nih.gov/38156065/
Calf Lengthened Partials vs Full ROM: https://pubmed.ncbi.nlm.nih.gov/37015016/
Seated vs Lying Hamstring Curls: https://pubmed.ncbi.nlm.nih.gov/33009197/
Leg Extension Seat Angle: https://www.researchgate.net/publication/380457955
Overhead Triceps Extension vs Pressdowns: https://pubmed.ncbi.nlm.nih.gov/35819335/
How We Transformed Our Physiques In 1 Year (ft. My Brother, Brad)
Watch the youtube video of our muscle gain journey together here: https://youtu.be/PiYSbR2B85w
Why Long-Length Partials Are Good For Muscle Growth (ft. Dr. Milo Wolf)
Timestamps: 0:00 - How confident is Dr. Wolf in long length partials? 1:33 - What are long length partials? 3:25 - How good are long length partials really? 5:24 - Research on long length partials 7:36 …
Show notes
Timestamps:
0:00 - How confident is Dr. Wolf in long length partials? 1:33 - What are long length partials? 3:25 - How good are long length partials really? 5:24 - Research on long length partials 7:36 - Examples of long length partials 9:08 - Good and bad exercises for long length partials 16:22 - Integrated partials 20:39 - How much ROM should we use on the partials? 29:07 - Failure discussion (new study)
Watch my video on long-length partials: https://youtu.be/ftpH4-xFGQI
Watch my video that covers the new failure study: https://www.youtube.com/watch?v=BjyDaxYpW8o
Find Dr Milo Wolf here: https://www.youtube.com/@WolfCoaching https://www.instagram.com/wolfcoach_/
Training Minimalism: Can You Get More Gains With Less Work?
Timestamps: 0:00 Intro 1:20 What is training minimalism & minimum dose training 10:25 - Minimalistic training for strength 36:36 - Minimalistic training for strength 59:26 - Exciting new research for Dr. Pak …
Show notes
Timestamps:
0:00 Intro
1:20 What is training minimalism & minimum dose training
10:25 - Minimalistic training for strength
36:36 - Minimalistic training for strength
59:26 - Exciting new research for Dr. Pak
Watch my Minimalism Science Explained video: https://www.youtube.com/watch?v=xc4OtzAnVMI
Find Dr. Pak here: https://www.instagram.com/dr__pak/
https://www.youtube.com/channel/UCfLkHRHcMxbdcZDWXfrLkBQ
https://www.strongerbyscience.com/coaching/pak-androulakis-korakakis/
THE GREAT BULKING DEBATE (Mike Israetel, Menno Henselmans vs Greg Nuckols, Eric Trexler)
Timestamps: 0:00 Defining P Ratio & Important Background Info 3:48 – Mike Israetel Opening Statement (Practical Bulk Guidelines) 26:58 – Eric Trexler Opening Statement (P Ratio & Bodyfat) 41:50 – Menno …
Show notes
Timestamps:
0:00 Defining P Ratio & Important Background Info
3:48 – Mike Israetel Opening Statement (Practical Bulk Guidelines)
26:58 – Eric Trexler Opening Statement (P Ratio & Bodyfat)
41:50 – Menno Henselmans Rebuttal (Why Cut First)
57:07 – Greg Nuckols Rebuttal (Issues with Menno's stance)
1:12:50 – Within-Individual vs inter-individual lean gain potential
1:26:19 – Can I (Jeff) gain muscle just as well at 10%, 15%, 20%, etc?
1:36:56 – Clarifying stances and have any minds changed?
1:46:33 – Client recommendations & concluding remarks
Background Reading & Sources:
Original P-Ratio Article/Meta: https://www.strongerbyscience.com/p-ratios/
Rebuttal by Menno Henselmans: https://mennohenselmans.com/optimal-body-fat-muscle-growth/
Rebuttal to the Rebuttal 1: https://www.strongerbyscience.com/p-ratios-rebuttal/
Rebuttal to the Rebuttal 2: https://www.strongerbyscience.com/p-ratios-rebuttal-2/
You can also listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
Find Mike Israetel here: https://www.instagram.com/rpdrmike/?hl=en
https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg
Find Menno Henselmans here: https://mennohenselmans.com/ https://www.instagram.com/menno.henselmans/?hl=en
Find Greg Nuckols here: https://www.strongerbyscience.com/ https://www.instagram.com/gregnuckols/?hl=en
Find Eric Trexler here: https://www.strongerbyscience.com/ https://www.instagram.com/trexlerfitness/?hl=en
#46 - The Truth About Posture & Pain ft. Dr. Sam Spinelli
Timestamps: 0:00 Intro 1:13 – current state of youtube and mainstream posture advice 3:23 – is there such thing as good and bad posture? 6:35 – science-based vs "bro" posture approaches 9:56 – dealing with …
Show notes
Timestamps:
0:00 Intro
1:13 – current state of youtube and mainstream posture advice
3:23 – is there such thing as good and bad posture?
6:35 – science-based vs "bro" posture approaches
9:56 – dealing with postural stress at work
18:09 – does bad posture cause pain?
21:44 – what should we do about pain?
24:17 – are 10 minute daily drills & stretches useless?
29:20 – is neck training a good idea?
33:02 – science-based takeaways for posture and pain?
38:54 – "but this fixed MY pain!"
You can also listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
Watch my main channel posture video: https://youtu.be/yUSyMqDUkv8
Find Dr. Sam Spinelli here: https://www.instagram.com/dr.samspinelli/?hl=en https://www.youtube.com/channel/UCkb9jgRxR2D5bc1fSDofwtA https://www.youtube.com/channel/UCAtmVKWydaRwpgZsxQw7rYg
#45 - How Important Is Failure & How Much Does Training Hard Matter? ft. Greg Nuckols
0:00 Intro 1:03 - How hard should you train? (Greg's answer) 4:19 - How important is failure for hypertrophy 13:55 - Is going to failure more risky or injurious? 26:53 - RPE for muscle growth: good or bad? …
Show notes
0:00 Intro
1:03 - How hard should you train? (Greg's answer)
4:19 - How important is failure for hypertrophy
13:55 - Is going to failure more risky or injurious?
26:53 - RPE for muscle growth: good or bad?
30:54 - Does it matter when you train to failure in a mesocycle?
34:45 - What is the low-end intensity threshold for muscle growth?
37:45 - Is volume or intensity more important?
44:43 - Rep range discussion
Watch my "How Hard Should You Train?" compilation video: https://www.youtube.com/watch?v=BjyDaxYpW8o
Find Greg Nuckols here: https://www.youtube.com/c/Strengtheory https://www.strongerbyscience.com/ https://www.instagram.com/gregnuckols/?hl=en
#44 - Volume vs Intensity, Hard Training & Progressions ft. Dr. Eric Helms
Timestamps: 0:00 Intro 1:48 - What is hard training (concepts & definitions) 7:00 - Is there a "minimum RPE" for hypertrophy? 10:50 - Is volume or intensity more important? 15:42 - Do you have a gripe with low …
Show notes
Timestamps:
0:00 Intro
1:48 - What is hard training (concepts & definitions)
7:00 - Is there a "minimum RPE" for hypertrophy?
10:50 - Is volume or intensity more important?
15:42 - Do you have a gripe with low volume (HIT) training?
18:25 - How do you progress on a moderate-effort, moderate-volume approach?
24:03 - Do people underestimate RPE? Is this a problem?
27:14 - Implications for "average gym goers" using RPE
29:58 - Is intensity the "most fundamental" variable?
33:22 - What is the importance of failure for hypertrophy?
41:13 - Per-set RPE vs per-session RPE
You can listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
Watch my "How Hard Should You Train?" compilation video: https://www.youtube.com/watch?v=BjyDaxYpW8o
Find Eric Helms here:
https://www.instagram.com/helms3dmj/?hl=en
https://www.youtube.com/channel/UCEGGAs257niPVJ5BvXymVLQ
#43 - How Hard Should We Train? ft. Dr. Stefi Cohen (3/5)
This is part 3 of the "How Hard" miniseries where I'll be asking 5 different experts the same question: "How hard should we train in the gym?" Timestamps: 0:00 Intro 1:55 - How hard should you train? (Stefi's …
Show notes
This is part 3 of the "How Hard" miniseries where I'll be asking 5 different experts the same question: "How hard should we train in the gym?"
Timestamps:
0:00 Intro
1:55 - How hard should you train? (Stefi's answer)
12:45 - How important is training to failure?
25:55 - Caveats for beginners & technique discussion
40:20 - How often does Stefi max out in training?
43:07 - Is volume or intensity more important?
51:35 - Does this same advice apply for muscle gain (not strength)?
55:00 - Stefi's crazy AMRAP deadlift
You can listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
Watch my "How Hard Should You Train?" compilation video: https://www.youtube.com/watch?v=BjyDaxYpW8o
Find Stefi Cohen here:
#42 - How Hard Should We Train? ft. John Meadows (2/5)
This is part 2 of the "How Hard" miniseries where I'll be asking 5 different experts the same question: "How hard should we train in the gym?" Timestamps: How hard should you train?: 0:00 Do you rank volume or …
Show notes
This is part 2 of the "How Hard" miniseries where I'll be asking 5 different experts the same question: "How hard should we train in the gym?"
Timestamps: How hard should you train?: 0:00
Do you rank volume or intensity higher? 15:16
Do people mess up RPE? & "Fake progressive overload" 18:16
How fatiguing is going to failure? 22:07
How often do you train "beyond failure"? 23:56
You can also listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
Watch my "How Hard Should You Train?" compilation video: https://www.youtube.com/watch?v=BjyDaxYpW8o
Find John Meadows here:
https://www.youtube.com/user/mountaindog1
https://www.instagram.com/mountaindog1/?hl=en
#41 - How Hard Should We Train? ft. Dr. Mike Israetel (1/5)
In this episode I'm speaking with Dr. Mike Istaetel about how hard we should train in the gym. This podcast will be part 1 of a 5 part series where I ask 5 different experts the same question. Timestamps: How …
Show notes
In this episode I'm speaking with Dr. Mike Istaetel about how hard we should train in the gym.
This podcast will be part 1 of a 5 part series where I ask 5 different experts the same question.
Timestamps:
How hard should you train?: 0:00
Is reps in reserve (RIR) exercise-specific?: 10:44
Advice to help estimate RIR more accurately: 16:04
Which is most important for hypertrophy: intensity (effort) or volume?: 19:34
Is it optimal to take some sets to failure?: 31:33
Is it harder to do a high effort or high volume training session?: 38:19
You can listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765
Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo
YouTube: https://www.youtube.com/channel/UCjTp-nBKswYLumqmVeBPwYw
Find Mike Israetel here: https://renaissanceperiodization.com/
https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg
https://www.instagram.com/rpdrmike/?hl=en
#40 - Advanced Training Techniques: Broscience or Legit? ft. Dr. Brad Schoenfeld
In this episode I'm speaking with Dr. Brad Schoenfeld about advanced training techniques for maximizing muscle mass including dropsets, accentuated eccentrics, supersets, high volume training, altering …
Show notes
In this episode I'm speaking with Dr. Brad Schoenfeld about advanced training techniques for maximizing muscle mass including dropsets, accentuated eccentrics, supersets, high volume training, altering resistance profiles, and more.
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Check out what my amazing sponsors have to offer:
▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements ‣ https://www.PEScience.com/discount/jeff ‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale ‣ https://vitagoods.com/jefffit ‣ Use the above link to save 60% off!
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SOURCES:
Brad's Website: https://www.lookgreatnaked.com/
Brad's IG:
https://www.instagram.com/bradschoenfeldphd/
The grouped vs separated supersets study (Brad was right: they measured muscle activation and markers of muscle damage)
https://www.ncbi.nlm.nih.gov/pubmed/27243916
Fisher and Steele paper:
Brad's Volume Study:
https://www.ncbi.nlm.nih.gov/pubmed/30153194
Outro Music: ‣ Ryan Little: https://www.youtube.com/watch?v=ogFRR0uRNqM
#39 - What's Making Us Fat? Response to the Joe Rogan Debate ft. Stephan Guyenet
In this episode I'm speaking with Dr. Stephan Guyenet about the science behind what is driving fat gain. We also cover the "is a calorie a calorie" question, address the role of sugar/carbs in obesity and …
Show notes
In this episode I'm speaking with Dr. Stephan Guyenet about the science behind what is driving fat gain. We also cover the "is a calorie a calorie" question, address the role of sugar/carbs in obesity and diabetes and the role of the brain in regulating all of this.
This interview was recorded just after the debate on the Joe Rogan Experience Podcast (JRE) between Gary Taubes and Stephan Guyenet, which you can listen to here: https://www.youtube.com/watch?v=vA3QavPp1Ho
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Check out what my amazing sponsors have to offer:
▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements ‣ https://www.PEScience.com/discount/jeff ‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale ‣ https://vitagoods.com/jefffit ‣ Use the above link to save 60% off!
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SOURCES:
Stephan's Website: http://www.stephanguyenet.com/
Stephan's debate reference list (everything we discuss can be found in here) http://www.stephanguyenet.com/references-for-my-debate-with-gary-taubes-on-the-joe-rogan-experience/
The DIETFITS Study: https://jamanetwork.com/journals/jama/fullarticle/2673150
The Hall Meta-Analysis (Calorie A Calorie Study): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/
My video on sugar 1: https://www.youtube.com/watch?v=9JrT84PeTgw
My response to criticisms on sugar (vid 2): https://www.youtube.com/watch?v=K_n2L0pBpcI
Outro Music: ‣ Ryan Little: https://www.youtube.com/watch?v=ogFRR0uRNqM
#38 - Slow Metabolisms & Reverse Dieting in 2019 ft. Dr. Eric Trexler
In this episode I'm speaking with metabolism researcher Dr. Eric Trexler about metabolic slowdown, reverse dieting, metabolic damage, rapid weight loss, crash dieting, starvation mode and other topics. You can …
Show notes
In this episode I'm speaking with metabolism researcher Dr. Eric Trexler about metabolic slowdown, reverse dieting, metabolic damage, rapid weight loss, crash dieting, starvation mode and other topics.
You can listen to The Jeff Nippard Podcast on iTunes, Stitcher and YouTube
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Check out what my amazing sponsors have to offer:
▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements ‣ https://www.PEScience.com/discount/jeff ‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale ‣ https://vitagoods.com/jefffit ‣ Use the above link to save 60% off!
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Follow me on social media:
Instagram ‣ http://instagram.com/jeffnippard Facebook ‣ http://facebook.com/jeffnippard Twitter ‣ http://twitter.com/jeffnippard Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher
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SOURCES:
Eric's Research Gate: https://www.researchgate.net/profile/Eric_Trexler
▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
Outro Music: ‣ Ryan Little: https://www.youtube.com/watch?v=ogFRR0uRNqM
#37 - Bro Science vs Real Science (New Training Controversies) ft. Dr. Bret Contreras
In this interview Dr. Bret Contreras and I discuss the value of the smith machine, whether you can maintain squat strength without squatting, "powerbuilding", the mind muscle connection, training to failure and …
Show notes
In this interview Dr. Bret Contreras and I discuss the value of the smith machine, whether you can maintain squat strength without squatting, "powerbuilding", the mind muscle connection, training to failure and new controversial research on training volume.
Subscribe to Bret on Youtube: ‣ https://www.youtube.com/user/bretcontreras1
Check out Bret's blog: ‣ http://bretcontreras.com/
Watch this interview on YouTube:
‣ https://youtu.be/92pQFyQnJsw
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SOURCES: https://www.physiology.org/doi/abs/10.1152/japplphysiol.00685.2018 https://www.researchgate.net/publication/328502454_Evidence_for_an_Upper_Threshold_for_Resistance_Training_Volume_in_Trained_Women https://www.ncbi.nlm.nih.gov/pubmed/29533715 https://www.ncbi.nlm.nih.gov/pubmed/30153194
#36 - Vegan Diet Science: Are Eggs Bad? Vegan Bodybuilding? Is Red Meat Bad?
In this episode I'm speaking with nutrition researcher and Director of Examine.com, Kamal Patel. We discuss the ethics of veganism, the potential benefits of a vegan diet and its pitfalls. We also cover topics …
Show notes
In this episode I'm speaking with nutrition researcher and Director of Examine.com, Kamal Patel. We discuss the ethics of veganism, the potential benefits of a vegan diet and its pitfalls. We also cover topics like eggs, red meat, processed meat, omega-3s, the carnivore diet, advice for vegan lifters and much more!
Check out Examine's Supplement Guide for Vegans and Vegetarians: ‣ https://examine.com/store/vegetarians-vegans-supplement-guide/
Watch on YouTube here: ‣ http://bit.ly/subjeffnippard
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Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.strcng.com/programs
2. Buying my channel merch: → http://bit.ly/jeffnippardmerch
3. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale ‣ https://vitagoods.com/jefffit ‣ Use the above link to save 60% off!
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Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard SNAPCHAT ‣ http://snapchat.com/add/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard YOUTUBE ‣http://bit.ly/subjeffnippard
#35 - How Much Training Volume Do You Need? ft. Dr. Mike Israetel
How many SETS and REPS per week is best for hypertrophy? How HARD should you train? Train to FAILURE? How do you track volume? Dr. Mike Israetel, Phd and I try to answer these questions through conversation …
Show notes
How many SETS and REPS per week is best for hypertrophy? How HARD should you train? Train to FAILURE? How do you track volume? Dr. Mike Israetel, Phd and I try to answer these questions through conversation.
Mike's Articles: ‣ https://renaissanceperiodization.com/hypertrophy-training-guide-central-hub/ ‣ https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/
Watch on YouTube: ‣ http://bit.ly/subjeffnippard
Hit us up on Instagram:
#34 - ALL ABOUT PROTEIN (How Many Grams Per Day & Per Meal) ft. Jorn Trommelen
Part 2 of my discussion with muscle metabolism researcher Jorn Trommelen. Here we cover how to diet to maximize muscle protein synthesis. This is an audio repost from my interview on YouTube. Jorn's website …
Show notes
Part 2 of my discussion with muscle metabolism researcher Jorn Trommelen. Here we cover how to diet to maximize muscle protein synthesis. This is an audio repost from my interview on YouTube.
Jorn's website: http://www.nutritiontactics.com
Watch on YouTube: https://www.youtube.com/jeffnippard
TIMESTAMPS:
0:00 Intro 1:38 The role of carbs (insulin) and fats in stimulating MPS. Is insulin anabolic? 7:46 Whole eggs more anabolic than egg whites? (New research) 11:00 "Just hitting total daily protein intake" and an "IIFYM approach" to protein 13:25 Collagen protein discussion 14:32 How much protein do you need per day? 1g/lb per day? (The controversy) 20:21 Does protein intake depend on lean body mass/body weight? 26:13 Role of individual differences 28:02 Protein quality (plant vs animal protein) 31:46 Should vegans supplement leucine? (And leucine discussion) 34:25 How much leucine do you need per meal? (Is the "leucine threshold" legit?) 44:17 Protein distribution (Can you eat all your protein in one meal?) What is the "muscle full effect"? 47:28 Intermittent fasting – is it sub-obtimal for MPS? (What happens when you eat 50-100+g in one meal?) 52:52 Is there a "refractory period"? 1:03:35 Protein before bed? How much and what type? 1:09:56 What about a protein feeding in the middle of the night? 1:14:35 Summary of training and nutrition for MPS 1:17:29 Practical takeaways for those wanting to really optimize results (3 things)
#33 - All You Need To Know About Muscle Protein Synthesis | Part 1 ft. Jorn Trommelen
Jeff and muscle metabolism researcher Jorn Trommelen discuss ways to train to maximize the muscle protein synthetic response. This is an audio repost from my interview on YouTube. Jorn's website …
Show notes
Jeff and muscle metabolism researcher Jorn Trommelen discuss ways to train to maximize the muscle protein synthetic response. This is an audio repost from my interview on YouTube.
Jorn's website: http://www.nutritiontactics.com/
Ultimate guide to MPS: http://www.nutritiontactics.com/measure-muscle-protein-synthesis/
Watch on YouTube: https://www.youtube.com/jeffnippard
#32 - Natural vs Enhanced | Becoming the BEST Bodybuilder You Can Be ft. John Meadows
A conversation between myself and John Meadows about training, steroids and breaking past perceived limitations. Check out John's channel on YouTube: https://www.youtube.com/user/mountaindog1 The audio has been …
Show notes
A conversation between myself and John Meadows about training, steroids and breaking past perceived limitations. Check out John's channel on YouTube:
https://www.youtube.com/user/mountaindog1
The audio has been reposted from my youtube channel:
#31 - How to Go "Bear Mode" and Look Enhanced, Naturally ft. AlphaDestiny
Alex of Alpha Destiny and Jeff discuss "bear mode", why being at a higher bodyfat percentage can make you look more impressive as a natural, body recomposition, "nucleus overload", and specific training …
Show notes
Alex of Alpha Destiny and Jeff discuss "bear mode", why being at a higher bodyfat percentage can make you look more impressive as a natural, body recomposition, "nucleus overload", and specific training strategies for growing the neck and traps.
More from Alex here:
https://www.youtube.com/user/TheAlphaDestiny
I also recorded this conversation on my YouTube channel! Watch it here:
Follow me here:
INSTAGRAM http://instagram.com/jeffnippard SNAPCHAT http://snapchat.com/add/jeffnippard FACEBOOK http://facebook.com/jeffnippard TWITTER http://twitter.com/jeffnippard YOUTUBE http://bit.ly/subicecream4prs
Please leave a rating and review on iTunes! I hope you like the episode!
#30 - Gender Differences in Training feat. Menno Henselmans
In this episode, scientific fitness author Menno Henselmans discusses with Jeff the natural muscular potential of women and training and nutrition differences between men and women. More from Menno here …
Show notes
In this episode, scientific fitness author Menno Henselmans discusses with Jeff the natural muscular potential of women and training and nutrition differences between men and women.
More from Menno here:
I did a video on gender differences on my YouTube channel! Watch it here:
https://www.youtube.com/watch?v=NoUhE8TAGKM
Follow me here:
INSTAGRAM http://instagram.com/jeffnippard SNAPCHAT http://snapchat.com/add/jeffnippard FACEBOOK http://facebook.com/jeffnippard TWITTER http://twitter.com/jeffnippard YOUTUBE http://bit.ly/subicecream4prs
Please leave a rating and review on iTunes! I hope you like the episode!
The Strongest Mindset | Interview with Emily Duncan
In this episode, we interview Emily Duncan, nationally qualified NPC Bikini competitor and ISSN Sports Nutrition Specialist. We cover everything to do with sharpening your mental approach to training and …
Show notes
In this episode, we interview Emily Duncan, nationally qualified NPC Bikini competitor and ISSN Sports Nutrition Specialist.
We cover everything to do with sharpening your mental approach to training and nutrition, with some specific focus on the bikini athlete.
You can find more from Emily here:
EMILY DUNCAN IG: em_dunc YouTube: https://www.youtube.com/channel/UCYPI1d_1hXLTYuXGEcDq0RA Twitter: em_dunc
Continue the discussion on ...
YOUTUBE
FACEBOOK
https://www.facebook.com/jeffnippard
TWITTER https://twitter.com/jeffnippard
INSTAGRAM @jeffnippard
SNAPCHAT
@jeffnippard
We hope you enjoy the show!
The Flexible Diet Discussion feat. Laurin Conlin and Robin Gallant
In this episode, we discuss with Laurin her recently published research on inclusive vs exclusive dieting strategies and much more. More from Laurin here: www.laurinconlin.com IG: @laurinconlin LAURIN'S …
Show notes
In this episode, we discuss with Laurin her recently published research on inclusive vs exclusive dieting strategies and much more.
More from Laurin here:
IG: @laurinconlin
LAURIN'S INSTAGRAM @laurinconlin
CONTEST PREP/ COACHING [email protected]
ROBIN'S CHANNEL: youtube.com/c/robingallant
ROBIN'S INSTAGRAM: @robingallantt
FACEBOOK https://www.facebook.com/jeffnippard
TWITTER https://twitter.com/jeffnippard
INSTAGRAM @jeffnippard
SNAPCHAT @jeffnippard
I hope you enjoy the episode!
The Volume Roundtable feat. Mike Israetel, Eric Helms, Layne Norton, Greg Nuckols
In this episode, we host the most comprehensive discussion of training volume available anywhere with Mike Israetel, Eric Helms, Layne Norton and Greg Nuckols. We answer the question of whether we should train …
Show notes
In this episode, we host the most comprehensive discussion of training volume available anywhere with Mike Israetel, Eric Helms, Layne Norton and Greg Nuckols.
We answer the question of whether we should train with the maximum volume that we can recover from (maximum recoverable volume) or with the minimum volume needed to make progress (minimum effective dose). We also touch on many other topics including:
- guidelines for how much volume to do per week
- the difference between max recoverable and max adaptive volume
- the importance of rest periods in determining per-session volume
- the relationship of max recoverable volume to injury
- differences in volume prescriptions for strength vs hypertrophy
- how to track training volume
- why not all volumes are created equal
And a LOT MORE!!
You can find more from the panel here:
MIKE ISRAETEL www.renaissanceperiodization.com Facebook: https://www.facebook.com/michael.israetel
ERIC HELMS www.muscleandstrengthpyramids.com www.3dmusclejourney.com Facebook: https://www.facebook.com/ericrhelms
LAYNE NORTON www.biolayne.com Facebook: https://www.facebook.com/BioLayne
GREG NUCKOLS www.strengtheory.com Facebook: https://www.facebook.com/gregory.nuckols
CONTEST PREP/ COACHING from Jeff
Continue the discussion on ...
YOUTUBE
FACEBOOK
https://www.facebook.com/jeffnippard
TWITTER https://twitter.com/jeffnippard
INSTAGRAM @jeffnippard
SNAPCHAT
@jeffnippard
We hope you enjoy the show!
THE PEEK WEEK ROUNDTABLE feat. Cliff Wilson, Eric Helms, Jason Theobald
In this episode, we host the most comprehensive Peak Week Roundtable available anywhere with contest prep coaches Cliff Wilson, Eric Helms and Jason Theobald. We cover all facets of peak week including: - how …
Show notes
In this episode, we host the most comprehensive Peak Week Roundtable available anywhere with contest prep coaches Cliff Wilson, Eric Helms and Jason Theobald.
We cover all facets of peak week including:
- how and when to manipulate water, sodium and potassium
- how and when to load carbs/fats
- how to deal with "spill over"
- how to adjust cardio and training during peak week
- how to set up the show day diet, including between prejudging and finals
- how to know when someone is "ready"
- psychological approaches to peak week
- finishing touches like tan, pump up and backstage advice
And a LOT MORE!!
You can find more from the panel here:
ERIC HELMS www.muscleandstrengthpyramids.com www.3dmusclejourney.com Facebook: https://www.facebook.com/ericrhelms
CLIFF WILSON www.teamwilsonbb.com IG: @cwteamwilson Facebook: https://www.facebook.com/cliff.wilson
JASON THEOBALD www.scoobyprep.com Facebook: https://www.facebook.com/jason.theobald.37
IG: @scoobyprep1
CONTEST PREP/ COACHING from Jeff
FOR CONTEST PREP/ COACHING from Robin [email protected]
BLOG www.strcng.com/blog
ROBIN'S CHANNEL: youtube.com/c/robingallant
Continue the discussion on ...
YOUTUBE
FACEBOOK
https://www.facebook.com/jeffnippard
TWITTER https://twitter.com/jeffnippard
INSTAGRAM @jeffnippard
SNAPCHAT
@jeffnippard
We hope you enjoy the show!
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