Rep Ranges and Training Intensity | The Fundamentals Series: Chapter 3

Get my new Fundamentals Hypertrophy Program here:

More info on the program:

Jeff Nippard's Fundamentals Hypertrophy Program is designed for anyone with the goal of building a solid strength and muscle foundation. In the 90+ page Fundamentals Hypertrophy Program, you will get 3 separate 8-week programs:

1) Upper / Lower Split (8 weeks, 4 gym days per week)
2) Full Body Split (8 weeks, 3 gym days per week)
3) Body Part Split (8 weeks, 5 gym days per week)

You will also learn the scientific principles behind WHY certain exercises are better than others and what rep ranges and progression schemes to use for optimizing muscular development.

With these 3 unique 8-week programs, you will not only develop a solid strength and hypertrophy foundation, but acquire a foundational understanding of the anatomy, biomechanics and exercise science behind the exercises and programming with 26 SCIENTIFIC REFERENCES.

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IN THIS VIDEO ▹

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▹ WATCH MY SCIENCE EXPLAINED SERIES →

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MUSIC
‣ Ryan Little - Day 15

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Filmed and edited by Rashaun R using Final Cut Pro X and Sony A7R3

Rashaun's YouTube:

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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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Disclaimer: 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.

[JeffNippard]

If you guys have any questions about the fundamentals hypertrophy program, feel free to comment below and I'll get back to you today! Hope you all enjoy the video!

[JeanTheDweller]

Hey Jeff, just wanted to say your channel alone has pushed me through my 3years of training and enabled me to bench my dream of 100kg, when i started at only 40kg when i was 18, (now 21) Thankyou for everything, keep on doing you

[inabox]

This vid Feels like a fun universty lecture

[Mike-hnuu]

I’ve naturally progressed after 20 years of hard lifting to a warm up, then heavy first excercise, medium middle 3-4 exercises then wrap up with with a burn out few sets to Inorporate all aspects into essentially each workout and nearly isolating each major muscle group each day. Works great for me

[evii]

Almost 4M subs and just 600k views...this doesnt add up.
This series should be mandatory for everyone to watch until it's embedded in your brain!
Pure value content 💪

[kevintaylor]

I just started this program with a friend. I love it so far. I'm over weight currently and it's taken a very long time for me to get into the gym but this is a training program that is working for me. Thx bro! Cheers to a new journey:)

[AdamMc]

2-3 reps shy of failure on a 3 rep set? I like that idea.. I dont even need to lift

[SALTxTHExWOUND]

Just in time for a breakfast watch! 🍳 🍞 🥓🥞

[adventure.weights]

Hey Jeff, I’ve had an idea for a while for some content I’d love to see from you. I think a Dietary/Nutrional series would be highly beneficiary to many of us. Sure, the workout portion may be 10/10 but many people are shy on the scale of their nutrition plan and values. Thanks for your time!

[CaptainManic]

Thank you for supporting your programs with your amazing videos.

I find it so much easier to digest and learn.

[RRatedT]

In my opinion, your are one of the best fitness trainer.
Everything is based with scientific evidence, you confirm/refute many things that go viral with no base.


Btw, I a lot of books and programs of other trainers, I only loved this far Michael Matthews's and yours.
Keep it up and thank you for the information!

[g__l]

Every time I watch one of his videos it renews my bro crush bromance with the best Jeff

[CurtisHigh]

More gold dust information! As always thank you Jeff very greatful of your time and effort for these awesome informative videos!

[inthec]

Jeff, I hope you read this.

I have been taught by athletic trainers and CSCS's that utilization of four phases no longer then 2-4 weeks at a time is effective for athletic people.

Four phases- Hypertrophy, Strength, Power, Endurance
Hypertrophy- 76-86 % of max with a 14-8 rep range
Strength- 86-92% of max with a 6-3 rep range
Power- 30-60% of max with a 6-3 rep range
Endurance- 92-98% of max with a 3-2 rep range ( 2-3 reps every min on the min/ 8-14 mins)

Each of these would progress and de-load on the 4th week of every 4 week phase.

[davidhandley]

subscribed after watching three of your videos. well researched and well articulated.

[dannyzee]

Just looking at that 2015 study, it seems to say that volume wasn't controlled, since both the high and low load groups did 3 sets of 7 different movements. According to the summary on ncbi.

[suavemaurice]

Hey Jeff, if you set focus to the board and use something between F2.8 and F4 you can turn off autofocus while shooting and you should always be in focus.

Setting the focus to the board means it will be in focus for sure.

Using F - 2.8 to F - 4 means that the depth of field should be big enough to keep you in, but still give depth between the white board and the wall.

Do a test shot of say 10 seconds to verify where your focus actually is.

Just a tip for not having unwanted focus pulling and searching during the video.

[Ravi-utkk]

it does help Jeff, confirms my belief as well that the 6 to 15 rep range is the ideal for hypertrophy as long as progressive overload is used

[mohitbansal]

I was watching this video in end of 2023 literally why i can't saw this video before but still this video is helpful whether is is old or not

[DraZtheProbleM]

Here is what I don't understand. If you are always leaving 2-3 reps in the tank on ALL sets, how do you know when to add weight? Should you not be trying to progress the weight each week if possible?