How To Train For Pure Muscle Growth

When you pre-order you will get 30% off AND get all 3 versions of the program (push/pull/legs, full body and upper/lower splits!). Each version of the program is 10 weeks, which adds up to just over 6 months of training in total!

Learn more about the program here:

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** My Ultimate Guide To Body Recomposition:

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In this video, I cover the 5 crucial bodybuilding principles that must be followed in order to maximize muscle growth. We’ll touch on training technique for hypertrophy, effort (how important is training to failure?), progressive overload, and exercise selection, while highlighting the most up-to-date research along the way.

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Chapters:

0:00 - Intro
0:17 - Chapter 1 - Tension Is King
0:53 - Chapter 2 - Bodybuilding Technique
4:01 - Chapter 3 - Effort
8:00 - Chapter 4 - Give Your Muscles A Reason To Grow
9:40 - Chapter 5 - High-Tension Exercises

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References:

Mechanical Tension

Eccentric vs Concentric

Tempo

Partial vs Full Range of Motion

Effort

Training Volume

Mind-Muscle Connection

Machines vs Free-Weights

Rest Time

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Edited by Jeff Nippard

Music by:

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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 15 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.

[JeffNippard]

Do you prefer bodybuilding or powerlifting training? And why?

[mukundan]

Awesome video Jeff!!
-Increase eccentric time (2-4s), explosive concentric movements
-Full range of motion in most/all exercises
- Maintain proper form.
-Effort - Take each set very close or to failure.
- Gold Standard aka Progressive Overload.

[Tryingmybestsince]

Often people do not realize how important is the negative portion of a movement. Specially when training pull movements. Last months i tried to focus on making my TUT longer by controlling the negative portion of rows, lat pulldowns and biceps curls and my back has blown up. After years of training i can proudly say im still learning!

[stevesorensen]

Once again Jeff you've explained the important points of the program without sounding at all biased (which is very refreshing these days) in your explanations. Thanks again for your informative advice.

[catfunt]

Dressing up to make fun of mistakes lifters make always kill me

[natefenn]

Elite information, delivery, and production quality as always Jeff. Thank you for your contributions to educating us lifters!

[mitradite]

💪 *How To Train For Pure Muscle Growth (Science Explained) - Jeff Nippard*

🔥 *Tension is King:*
- Always have the most tension as possible during your exercises.
🏋 *Bodybuilding technique:*
- Have proper tempo: explosive on the positive and slow and controlled on the negative.
- Range of Motion: be sure to do the full ROM on exercises.
- Proper technique: Do not cheat the technique with other muscles.
💪 *Effort:*
- You always need to push your sets close to failure
- On safer exercises such as the ones with machines and cables, you should do the last set to failure. While on harder ones such as squats, deadlifts and bench presses, always be 1 rep close to failure on every set.
🌳 *Give your muscles a reason to grow:*
- You need to progressively overload, and this can be done in 3 ways:
- Having better technique (can be done without switching reps or weight)
- Adding more reps (usually without changing weight)
- Adding more weight (usually also lowering reps)
🎯 *High-Tension exercises:*
- The best exercises are the ones that cause a lot of tension in your muscles, as said in the first chapter, but even better ones are ones that cause high tension with low fatigue. These exercises can be found in Jeff Nippard's new program.

*Also some other interesting facts:*
✅Every training split works as long as you do the right volume, rest and it can fit your schedule.
😴 Your rest time should be by at least 1 minute.
🏭Exercises done with machines give the same results as free-weight exercises, and maybe even better.

[AmeerCorro]

Phenomenal video Jeff! The effort you put into both the edit and the program is so evident, keep levelling up!

[CalicoRiot]

I preordered. This program is very thorough, so many clickable links which is a major timesaver if someone's never seen/done a particular exercise. The hypertrophy handbook is very systematic and concise, and is the only program ive ever seen that has left me without a single question. Starting the upper/lower today with the extra upper/weak points day as this split really works with my recovery rates. Thanks jeff!

[Fruityyy]

Jeff, this video is insane. This video basically sums up everything you've said before, and even some new info, in less than 15 min. And i say that as someone who has watched almost all of your videos over the course of a year. I have gotten all of this for free and in less than 1 and a half year I've gone from 65kg skinny as hell to 96-97kg currently with visible abs and visible quad muscles. Cant thank you enough

[Apollohandle]

Love your videos man. Have been a crucial part in my fitness journey. Always point your videos to newbies that ask me questions.

[lesliessgarciaa]

Your videos are like no other fitness influencer. You are dedicated, detail etc. I love academia/learning and also love working out. You combine both amazing.

[dylanstandingalone]

You don't see "Body Building Technique" very often because so many people get hyper focused on how much weight they can move. They wont be able to perform slow controlled reps without taking a hit to their ego/numbers.

[Koliflower]

Awesome video! Turns out I already have a lot of these habits in my training, but its great to have them supported by someone else with such great knowledge, thanks Jeff, you're videos are always top-tier and very informative.

[stevef]

Love it, super excited to go onto a new hypertrophy routine for a few months. Getting a bit stale in my current program, should be fun to mix it up! Great timing Jeff, thanks!

[ftbisfun]

Great video Jeff, Love the way you break things down with facts but also in a way that is not too complicated.

I met my goals this year by going from 173 (20% BF) to 193 (20% BF) and just started to plateau. I just pre-ordered and looking forward to using the program!

Very high quality content and by far the most natural and value based sales I have seen of late. I train sales people for a fortune 500 company and I really appreciate good sales and marketing like this that is value based. There is so much junk in the fitness space right now pushing programs, this was a fantastic way to put this together.

[shane_rm]

This is the single best bodybuilding video on YouTube imo just for the sheer amount of information packed into one video, only focusing on the most important parts of hypertrophy training. Zero filler on this, all quality.

[RyanDaMannn]

Bought your new program and started it today. Love the detail on the exercises and the options to substitute. Appreciate you 💪🏼

[Grunger]

Only on 3rd week of your newest PPL, but I just ordered this one to start straight after. Always the best from you, Jeff. Thanks.

[alantinoalantonio]

What a great video, Jeff. Well done 👌