Training Volume and Frequency | Chapter 2: The Fundamentals Series

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Watch part 1 of this series:
‣ • Fundamentals Series
Watch my interview with MPS researcher Jorn Trommelen
‣ • Everything You Need To...
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Song at the end:
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• Ryan Little - Horchata
Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500
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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.
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29 июн 2018

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Комментарии : 839

@JeffNippard 6 лет назад

Sorry 4 the wait!! Hope you guys enjoy! Don't forget to sign up for my mailing list and be the first to know about the Fundamentals Book PRE-SALE: bit.ly/nippardnewsletter Episode 3 will be out in July! If not, I'm unsubbing myself.

@cheesewaffle 6 лет назад

Jeff Nippard SENPAI NOTICE ME

@chilliberry 6 лет назад

Jeff , u are so cool. Love from norway

@ibrahimtastekin275 6 лет назад

Where is Part 2 of your Interview with Dr.Mike Israetel? I need it.

@edd_e_ 6 лет назад

Audio was pretty bad when you were with the whiteboard

@robertitig9378 6 лет назад

What split is more recommended for body weight exercise with some weight training for lower body and compund movement?

@Huffman_Tree 6 лет назад

Awesome! Can't wait for part 3 in 2020

@JeffNippard 6 лет назад

whoa whoa let's not get ahead of ourselves here...

@abhishekjaiswal7360 6 лет назад

Huffman_Tree Lmfao

@MatthewNolan101 5 лет назад

Well I guess you get what you pay for.

@ramybroudefan8659 5 лет назад

Huffman_Tree aren’t you the guy Blaha blocked?

@yotus9337 4 года назад

Im waiting

@MarcFitt 6 лет назад

Can't wait to get a copy of the book brother!!

@fabianarndd6316 6 лет назад

Marc Fitt why don‘t you buy it

@legitman248 6 лет назад

Jeff you spoil us so much with these videos... I will be getting one of your books!!

@johnkid9573 6 лет назад

Ryan Craig kid why do I always see you

@N2EGhost 6 лет назад

Same

@jenniferbishoff 4 года назад

Thank you for doing this fundamental series, I started lifting 3 months ago; paid a trainer big bucks to teach me, and left the program feeling like I had no idea what I was doing besides him telling me what movements to do. I didn't understand the why, bc none of that was taught during our trainings. I came across this series and feel way more confident about my approach and the direction of training I need to focus on now. The series of vids are informative, easy to follow/ understand, and well organized. Super helpful to say the least, I appreciate the time and effort put into putting these all together, thanks!

@jhonecv 3 года назад

These are common errors of personal trainers. You can judge whether they are actually good or they are just wasting your time if they can explain and help you to understand the reason of the exercises

@adeelali8417 2 года назад

@@jhonecv I would go on to say that the majority are charlatans. Beware.

@ACGreviews 6 лет назад

Seriously man. FANTASTIC videos and well researched

@nintendude794 2 года назад

Fancy seeing you here!

@mikejones2077 5 лет назад

I've been lifting like a "bro" for a year now and I decided to switch over to your push pull leg plan and holy cow I can already see so much improvement in only a month

@wholesomet3930 2 года назад

What does that consist of Monday- chest, tris, shoulders, Tuesday- back, bi’s, Wednesday legs, Thursday- chest, tris, shoulders, Friday-back and bi’s again, and Saturday-legs ?

@isuzhdjdmhussainuc3768 2 года назад

@@wholesomet3930 yes

@xachiksoxomonyan6950 2 года назад

@@wholesomet3930 ւօվըօցըօցյլֆյլֆյլդեօրփրժփճրթչձէչջփծչռօըսկհցյշղշհֆւլդօըֆյլդըօֆըօեւպռչօեօրերճթչջթջիտիգըկղլլվցյվխկֆւօգիպգօկւկլկկկ

@xachiksoxomonyan6950 2 года назад

Օյիբյցլհղլըֆօըդըօեջճթձչէջչփչտճջոիըգյկզկնվզկնվյլղտւցջչղոջզտոզկտցյզյըվժըցչտցպւղտչւֆւռաւտոըօռւպգլհցւպբիբկբկբկբկբկբկբկվիգկգհլբկբլնլբկբկկ

@xachiksoxomonyan6950 2 года назад

Կիհիցհլցշյֆհլդըկսիտոչջոճփջչթճրփչպռւօդըիֆըօդիրդւդըօդիըեջիոջւոիջեըկդհկղհղբշղշբղբշզբմզգզռստյստւքւջորօռւորռճգիգկվկվկվհսյդկըդհլդլըեըօեժրփրճթճջթճրփըօդօըցիիջֆիֆըֆլկկկյիկկկլիօօկլլխխպպլկկ

@texastorres3505 4 года назад

Jeff, I am so impressed. For me, anything I do needs to be calculated and have a reasoning behind it. For months I have been playing around with splits and exercise volume weekly to find what works for me but alot of the workouts I were doing were just based off feeling and that made things inconsistent. This video helped me calculate exactly how much should work for me, and I just created my ideal program for my goals that Ill start tomorrow. Thanks for putting brains back into lifting!!

@pravalkushwah5115 6 лет назад

This is pure gold, Jeff. I can't thank you enough. Even though we know how to get around the workout but still need your affirmation and validation. Thanks for being a guide, coach and a brother.

@masonkoller8962 2 года назад

I tried to formulate my own split that was like the bro split but hit each muscle group twice a week and just accidentally reinvented push pull legs, so that’s what I use! 😂

@UnironicallyMonarchistic 7 месяцев назад

holy shit me too

@pietervercruysse9891 5 лет назад

I’m going to the gym for 6-7 years now and still learn a lott of great tips from you, keep up the good work bro!

@Luraj7 6 лет назад

Just finished Dr. Mike Israetel's Hypertrophy guide series and I love how this video has some connections

@justinelogan2012 4 года назад

I honestly can’t believe you put this out for free-thank you! I’ve been so bored in my routine and didn’t even realize i was in a “bro split” lull. I can’t wait to start building a new program with all this new info.

@christopherstanford6315 5 лет назад

Been working out for about 10 years. Will call myself experienced... and i have never in my life seen such a informative video. Thanks bro. Was definitely overtraining the body parts i wanted to bring up..

@vistian 3 года назад

Jeff, you've changed my understanding of my body after years of stubborn and slow growth. Thank you from the bottom of my heart!

@constructedbycraig2569 6 лет назад

I know this is one of your less popular video series but this stuff is a amazing and I really hop you keep this series going. These last 2 videos have completely changed how I workout and I can already see the results only after a month

@aryanmishra8732 2 года назад

So glad I started lifting now. I don't have to wait for the episodes and can watch all of them in one go. 🙂

@leanmachinefitness9006 6 лет назад

Just really started watching your videos as I too love the science and this is the most clear understanding information ive seen on youtube when it comes to explaining volume and frequency! GOOD JOB! cant wait for this fundamentals book.

@talents010 6 лет назад

Lucid and to the point. Excellent information throughout. Thank you Jeff for all you do!

@ernie0753 2 года назад

Best fitness videos on youtube. Production value is incredible, Jeff speaks so well and is clear and concise in the concepts he puts forward. All the information is backed by science and he always keeps up on the latest studies. Couldn't ask for a better channel. Thank you for taking the time to put these videos out!

@cheesewaffle 6 лет назад

Absolutely love the work you’re doing man. You keep it reasonable and always back it wit science. Can’t wait to see and learn more!!

@rauladriyo 6 лет назад

Dropping the like just in case. Really appreciate you taking time to create videos like these. Knowledge is KEY. Thanks man!!

@timgerber5563 6 лет назад

Thank you so much for talking us through this. I believe many of these thoughts are common for everyone who has ever made themselves a training plan. However, applying the thoughts of how many sets you allocate to which exercise, which exercises you begin with, how you mix them up, and also how there is overlap between the trained muscle groups is something that I (in the beginning) have mostly ignored. So this is very valuable information for anyone who is looking to make his training more deliberate.

@hamzab4433 6 лет назад

I love these sort of videos. Just sitting in my room with a plate of veggie and chicken pasta enjoying the knowledge. Can't wait for part three.

@yevhenator2827 6 лет назад

Can't wait for your intermediate push/pull/legs. I followed all of your first volume of the beginner level and I love it so much. Thank you for releasing such great, quality videos, you have inspired me to work on myself.

@jonathanfeigert1146 6 лет назад

I like to imagine that somewhere in the world there is someone climbing up a replica of Jeff's Fundamentals Training Ladder on the side of Eric Helms's Muscle and Strength Pyramid

@JeffNippard 6 лет назад

LOL underrated comment

@georgechristiansen6785 5 лет назад

Not a bad comparison to have made about your stuff, Jeff.

@Moosicadict 2 года назад

You are the first teacher to make me enjoy learning!!

@vasilis_never_broke_again Год назад

Thank You for the free seminar Jeff ! Amazing work!

@balthazarduclos2673 2 года назад

Thank you for this video! You are so clear and simple with your teaching it's extremely refreshing

@firewolf7108 2 года назад

Thank you so much for these series, I wouldn't have started without you

@fede_ponz 4 года назад

17:32 Frequency

@nithishkumar2395 4 года назад

Federico Ponzin thanks

@zenefiok6243 3 года назад

oh man. thank you :D

@matiasfranck7865 4 года назад

This dude never stops surprising me with the quality of his awesome videos.

@mohamedasim8664 3 года назад

I've been struggling for over a year with my training. It's only during the past 6months or so that I've actually been progressing in the gym so I really wish I'd seen this video for two years ago but thank you anyhow. An amazing video and a great way for me too make sure my workout is optimal for my targets.

@fernandagomez5014 6 лет назад

Probably one of your best videos, super informative! Love for you and Steph from Honduras💞

@nvlw63 4 года назад

Very nice video, well explained, no bs approche and exactly the theory I use to structure my workouts. The split I use is a variaty of the push-pull. Day 1: chest 8 sets - shoulders side & rear 4 sets - triceps 4 sets - calfs 5 sets. Day 2: back 8 sets - biceps 4 sets - legs 7 sets. Day 3 rest. Day 4: repeat day 1. Day 5: repeat day 2. Day 6 & 7 rest. Greeting from the Netherlands.

@iamindin001 5 лет назад

Hands down bro - the way you display and explain things in your recent videos are epic! It feels like being an actual student of the subject listening to your explanations. Thanks for the output and the amount of work done! Favourite Fitness RU-vidr so far! 💪🏻

@UvaroviteKing 5 лет назад

These videos are amazing dude. It's nice having a person with an actual degree in science evaluate and present all this information in such a way that was can make informed decisions.

@rtg8795 2 года назад

Been getting a lot from these videos lately as a new personal trainer. Great work Jeff

@Justin-wt8eq 6 лет назад

I freaking love your videos. The MOST scientific and helpful channel out there

@DanielH-po4ur 6 лет назад

Just cleared up my yt subscriptions and now i finally see jeff nippard omg omg omg

@joeldoxtator9804 6 лет назад

I like to use split #5. It leads to shorter workouts and it is much easier to add and subtract things on the fly based on how you feel.

@jgttech 6 лет назад

I've read a lot of articles and seen a lot of videos. Your channel does, literally, the best at it. You actually read into the details and question the results and investigate the logic behind it. What's rare nowadays. People would rather say "do these 3 things for huge biceps", or something similar. Great video, as always. Keep the quality. It's far more important than pumping out a million videos. I'll be buying a book. I work in an office building all day, sitting (I'm a software engineer). So I focus on lower back a lot. Along with abdominal work. The atrophy in an office environment is high. I use to be very, very, very into this but my lifestyle has changed as I have become a professional. So now I workout for the enjoyment of it.

@mfranko1000 4 года назад

Love the video. Thanks so much for making it man. You have a gift for breaking things down

@fernandagomez5014 6 лет назад

Your content is literally the best! Love for you and Steph from Honduras 💞

@robinyourhood189 6 лет назад

The best fitness channel out hands down. Its 4am here in Australia but im catching up on your vids. Good work bro!

@tiffariff 2 года назад

I love how you first talk about 1. Strategy for optimal vs practical, and all that goes with that to balance them. 2. You go into frequency in terms of MUSCLES! So often I see trainers say “do this exercise this many times a week.” And they forget beginners don’t understand what’s being worked. My dad taught me “big muscles out” method. Meaning start at the core whether that’s back/chest, or glutes/quads. If you feel like the smaller muscles like biceps triceps, or calves, still need work, work those after. Really helped me find the 2nd option sort of trying things out after trying the 1st frequency option and just not liking it

@Mindoi96 6 лет назад

Signed up! Thank you for all the great free content you deliver!

@ParthSareen 6 лет назад

I love the content you put out. It's informative while being interesting and implementable. Keep it up!

@ar.9024 4 года назад

Well they will tell you that this guy does't know what he's talking about 😂

@Christian-xf5ke 6 лет назад

So excited for what’s to come Jeff! I’ll definitely be buying whatever books you publish! Love this series. Thanks for sharing your knowledge!

@angelicasanchez2111 2 года назад

Jeff, I'm so grateful i found you as a newbie in the gym thankyou for existing and helping people like me who feel clueless at the gym lol.

@valdmetsl 6 лет назад

I started with a push-pull-legs split when I started college and was a complete beginner in the gym. I had some muscle on me, but wasn't defined as fit. Your videos and the knowledge I gained over time really helped me skyrocket my gains in the first view months. Thanks for your amazing content. :)

@docterblack 6 лет назад

Definitely looking forward to pt 3, thanks man! This video was really helpful.

@SamuelPradhanMusic 4 года назад

Love the work u put into these videos!! One of the best fitness youtubers for sure.the details in these videos you add with precision is so easy yet very helpful for anyone.. Wish to be a smart man like u in future man!!! It shows your character. Kp on growing..u deserve million subs

@omega3294 6 лет назад

Thanks for all that you do in the fitness industry.

@JamilMiah 2 года назад

Thank you, you made me understand how to create a program myself, and not just being told to do a specific one

@ethancharles8388 4 года назад

Jeff you make this seem so easy to understand. I’m currently doing one of your push pull legs split and seeing some serious gains!

@timgawertdrums 6 лет назад

By far the best content of all fitness RU-vidrs!! Though he be but little, he be mighty!

@alexanderchernoshtan9898 2 года назад

One of the best videos on programming frequency and volume

@michelleharry3732 6 лет назад

Love the info. Heard most of it before but always good to have a refresher course. Great job Jeff. Can't wait for episode 3

@jasonheddington3345 6 лет назад

This has really made me rethink my training volume

@jorgeortiz1947 6 лет назад

Jeff back at it again with the amazing video!! Can’t wait to get a copy of the book!!

@andreasantoniou7941 6 лет назад

Man that's an excellent video in both quality and knowledge, thank you Jeff for putting the effort into creating such a nice content and providing us with SCIENCE/EVIDENCE BASED APPROACHES which is the thing that I enjoy most about your videos! Knowing that by watching your videos I receive both entertainment and researched Knowledge!

@jjlaw5521 6 лет назад

You smashed it out the park with this Jeff and covered my question from the last science applied episode in perfect detail. Can't wait for episode 3. Thanks bro!👍

@justynamaria0333 5 лет назад

good for you dude..using your motivation in every facet of life! website looks so good. your work is appreciated

@savannahray8347 6 лет назад

I am so excited for the next episode and to see the information in the beginner's program!

@barbamamie2825 Год назад

You re a really good teacher! Thank u

@lmassey1984 6 лет назад

Great video and examples. Very easy to follow. Thanks brother.

@Louveee. 3 года назад

thanks for the advices, it helps me a lot to choose and optimize my workouts !

@raveniseini6257 5 лет назад

I'm very grateful that I found you out here in the wild.

@melisabataller8484 6 лет назад

Loving these fundamental series!!

@_shaykhan 6 лет назад

Love the video and how easy you made it for learning! Thank you 😊

@luxinox6756 Год назад

ngl, the best video i saw on this topic, even though i'm german it was super undestandable and well explained too, now i know what i'm doing

@juliamorris540 4 года назад

I find these videos super informative and helpful! In my own training and most of the training of the people around me and on social media, I see way more than 10 sets being complete a week, per muscle group. I was wondering if anyone had additional insight/ research that I could consult with! Thanks!

@addisonphillips9297 4 года назад

Thanks. Helpful information communicated very clearly

@TheBodybuilder57 6 лет назад

its crazy back when i first started training, i would just copy jay cutler said he did on that month's issue of flex magazine which turned out to be 25+ sets haha..... the good ol days man.

@Vanderroest1111 3 года назад

Did it work tho

@benc5190 Год назад

Such valuable knowledge! thanks Jeff!

@AlphaShredTV 6 лет назад

Waiting for this book🙏🔥

@arch.clique 6 лет назад

Wow I really enjoyed this vid and it was very helpful! keep up the good work Jeff

@StratiuZ 6 лет назад

Thank you so much for using a white board with very clear informative information and going into detail for each segment in a speed easy to digest, since I'm more of a visual learner (and many are) it was so nice to be able to absorb all the necessary information based on my goals with my training without getting stressed or overwhelmed. Great Video! 5 stars from me

@benevans801 6 лет назад

Hell yes - I've been looking forward to you returning to this series. Keep up the great content!

@purandarparitosh 4 года назад

Probably the best fitness channel on the Internet. Hands Down!!!!!!!

@RishavSaraf 5 лет назад

Such an informative and amazing video! Man you're the best!

@anniehamma6732 6 лет назад

Hey Jeff. Thank you for continually providing such high-quality videos, both in terms of production and content. I have been loving the recent videos on tracking volume, and everything that entails, as it's not something a lot of other people are talking about in such in-depth ways. I have one quick question for you. In your most recent Science Applied (Push Day II), you break down volume-by-muscle-group across the two Push days. I was wondering--where would one find a comprehensive guide that relates exercise-to-muscle group? Some movements are relatively clear cut, but some are more ambiguous, as you alluded to with squats having crossover to both quads and glutes. I'm beginning to realize that I'm below 10 weekly sets for some muscle groups and upwards of 15 for others, depending on how things are categorized, and want to try to effectively correct this.

@FrodeMikalNilssen 6 лет назад

Thank you, Jeff! This is really interesting and helpful!

@allengreathouse7707 6 лет назад

Jeff i just gotta day thank you man. The content you put out is always top notch. Very happy to see this series coming back from the dead. Hopped on the email list real quick! Good luck with the book! I’m looking forward to seeing some more workouts from that science applied series of yours. Cheers dude!