I’m your first years of training you should be able to put on a good amount of weight and muscle Techniques: Learn about proper techniques and full range of motions controlling the motion and breathing properly Linear Progressions: Pick primary exercises and then add weight to it with every week with the same amount of rep Proximity to Failure: You should be at the point where you can’t lift anymore at the end of a set

Beginner Training Advice 

Progressive overload: You quickly learn that you can’t simply add more weight, it won’t be as linear so you implement Rep overload adding one rep Rotating Exercises: Don’t do the same exercises day in and out rather mix it up and target different parts of the muscle group

Intermediate Training Advicd

No matter of your training levels nutrition will usually be the same with the main thing being Total caloric intakeYou know the drill be in a caloric surplus if you want to gain muscle and a deficit if you want to lose fatBe between 0.7-1g of protein per day for maximum gains

Nutrition 

Specialization: Dedicate a set period of time and blast them with more volume to target those muscles for growth Intensity Techniques: Drop sets, Myoreps and Eccentric-Accetilated Reps. These techniques can help grow your muscles just be careful not to overdo them Experiment with training techniques: Try hitting each body part for 2 a week.

Advanced Training Advice 

How to continue growing your muscles to reach maximum strength 

Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience. Subscribe to PictureFit here: https://www.youtube.com/c/PictureFit If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/ Get my Ultimate Guide To Body Recomposition here: https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ All my science-based training programs: http://jeffnippard.com ------------------------------- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.jeffnippard.com/programs 2. 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% The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: http://rise.ca/jeff ------------------------------- 0:00 Intro 1:12 Nutrition for muscle growth 2:30 Beginner Training (1-2 years) 4:36 Intermediate Training (1-5 years) 7:55 Advanced Training (4-5 + years) ------------------------------- Sources: Rates of muscle gain: https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential Muscular potential for women: https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81 https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81 Daily protein intake: https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/26960445/ Dropsets: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473065/ https://www.researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth Myoreps: https://www.barbellmedicine.com/blog/myo-reps/ Eccentric stuff: https://pubmed.ncbi.nlm.nih.gov/18981046/ https://pubmed.ncbi.nlm.nih.gov/27647157/ Training Frequency: https://www.strongerbyscience.com/frequency-muscle/ Specialization Phases and Volume: https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/ https://3dmusclejourney.com/muscle-group-speicalization-cycles-part-1/ ------------------------------ Music: Bankrupt Beats: https://www.youtube.com/watch?v=qEXpYkT8YS8 Filmed by Matt Dziadecki: https://www.instagram.com/dziadecki/ Written by Jeff Nippard Edited by PictureFit & Jeff Nippard ------------------------------- 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 ------------------------------- 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). ------------------------------- 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.

health

Health

exerciseandfitness

Exercise & Fitness

Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience.

Subscribe to PictureFit here: https://www.youtube.com/c/PictureFit

If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/

Get my Ultimate Guide To Body Recomposition here:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/

All my science-based training programs: http://jeffnippard.com

-------------------------------

Help SUPPORT the channel by:

1. Trying one of my training programs: → http://www.jeffnippard.com/programs

2. 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%

The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff

-------------------------------

0:00 Intro
1:12 Nutrition for muscle growth
2:30 Beginner Training (1-2 years)
4:36 Intermediate Training (1-5 years)
7:55 Advanced Training (4-5 + years)

-------------------------------

Sources:

Rates of muscle gain:
https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential

Muscular potential for women:
https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81
https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81

Daily protein intake:
https://pubmed.ncbi.nlm.nih.gov/28698222/
https://pubmed.ncbi.nlm.nih.gov/26960445/

Dropsets:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473065/
https://www.researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth

Myoreps:
https://www.barbellmedicine.com/blog/myo-reps/

Eccentric stuff:
https://pubmed.ncbi.nlm.nih.gov/18981046/
https://pubmed.ncbi.nlm.nih.gov/27647157/

Training Frequency:
https://www.strongerbyscience.com/frequency-muscle/

Specialization Phases and Volume:
https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/
https://3dmusclejourney.com/muscle-group-speicalization-cycles-part-1/

------------------------------

Music:
Bankrupt Beats:
https://www.youtube.com/watch?v=qEXpYkT8YS8

Epidemic Sound
Everyday Walkabouts - Stationary Sign

Filmed by Matt Dziadecki: https://www.instagram.com/dziadecki/
Written by Jeff Nippard
Edited by PictureFit & Jeff Nippard

-------------------------------

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

-------------------------------

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). 

-------------------------------

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.

Hello everyone! I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. This channel is dedicated to providing science-based training and nutrition information and journaling my own fitness journey. I've been training for 15 years. I hope you enjoy my videos!

If you'd like to support the channel and help me make more videos, you can pick up one of my training programs for beginner, intermediate and advanced trainees here:
▹ https://jeffnippard.com

You can also check out what my sponsors have to offer:

▹ MacroFactor Nutrition App
‣  https://macrofactor.page.link/jeff
‣ Use code JEFF for a 14 day FREE trial!

▹ PEScience Supplements
‣ https://www.PEScience.com/discount/jeff
‣ Use code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ https://www.rise.ca/jeff
‣ Use code JEFF to save $$

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)



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