7 Things I Wish I Knew When I Started Lifting

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SOURCES:

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

Filmed at Body and Soul 24 hour gym in Kelowna, BC!

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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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.

Thanks to Squarespace for sponsoring this video.

[JeffNippard]

When making this video I had to narrow the list down from about 15 things to just 7 lol. Maybe I'll have to do a part 2 for this one. What are some things you wish you knew when you started lifting?

[chickenpermission]

"Don't let others influence your training so easily"
Alright sounds good, * clicks off video *

[franklynsmith]

"The race is long, but in the end it's only with yourself."

[siddharthnandi]

15 year old jeff is what i'm striving for right now at 18 😂

[tess]

I like how this guy doesn't give off this 'douchebag' vibe so many guys with his physique do. He just seems like a genuine, secure man.

[RemcoBravenboer]

1 Don't let others influence your training so easily 0:30
2 Building muscle and losing fat can be simple 2:00
3 Genetics matter 3:20
4 Your physique looks different based on lightning, pump, time of day 5:35
5 Be analytical about training and nutrition 6:30
6 Impressive physique doesn't require steroids 7:30
7 Newbie gains are real, take advantage 8:30
8 Eat kiwi's

[michaels]

When I saw someone smaller or younger than me moving more weight I just told myself don’t compare your chapter 1 to someone else’s chapter 20

[ThePhysicalReaction]

Jeff ngl you are a statue of muscle. great to see/hear these videos. Its from you that Ive started training my calves extra on mid week off days and increasing my resistance to 15 on the eliptiical (out of 20) so my legs are constantly getting that weekly load as opposed to once a week. I've also stopped over training my front delts. and made sure to get full extended range of motion from my biceps and triceps. Bench has gone up significantly form the tricep development

[Dannymabley]

Bro Jeff is my 13 year goal. You can't convince me to work towards anything else.

[patrickm]

Excellent job Jeff. You are very well-spoken and credible. I'm 53 and have been lifting for 4 years, and there was plenty for me to learn in this short and succinct video. Thanks Jeff!

[jameskerry]

I cannot say how impressed I am, as a science teacher, how well sourced your thought patterns appear to be. Keep up the good work!

[surrealistidealist]

1) Pigging-out on junk food is terrible, especially compared to simply learning to love healthy foods.
2) Learning to cook is far better than relying on most supplements, for financial and nutritional reasons.
3) I get only benefits from cardio, with no noticable trade-offs.
4) Even a little exercise is far better than none at all.
4) Lateral Raises are best done with light weight and with the form demonstrated by Jeff Cavaliere.
5) Don't neglect legs or low-back. Exercise can help the joints here, despite the false alarms I heard from older lifters who didn't understand proper form.
6) The overall psychological benefits to fitness and health are most important for me.
7) SLEEP is the most important "nutrient" AND "exercise".
8) Related to the previous two things, stress-management is a core dynamic in the interplay between muscle growth and psychological fitness.
9) Kiwis, blueberries, blackberries, avocados, tofu and salmon are some of my best friends.
10) Eat oatmeal regularly, because fiber's extremely important.
11) Fish Oil, Creatine and Whey/Soy are worth the investment.
12) Have a more measured appreciation of caffeine, avoiding extremes of high doses or pure abstinence, and instead taking regular breaks for re-sensitization.

[TKSSLCHN]

8. Get advice from people named Jeff.
9. Do not get advice from people named Vince.

[nicklynchard]

So, I'm late to your vids, but wanted to say - I'm SO glad you include good, published, scholarly research. It's so important and encouraging that more and more people are using research to back their ideas. Thank you for being one of those people.

[damianM]

I would add 'sleep well' to that tweet.

[GoofyJuice]

Got it, so don't do and follow everything that your favorite influencer does


*Proceeds to do and follow everything Jeff does* 😂

[ukguy]

I always self experiment in my training, that's why my right forearm is so beefy.

[puffypopify]

Happy to be influenced by you bro. I’ve learned so much about all of this stuff in the last 3 months of getting back at it!

[rarespice]

One of the biggest mistakes I made early on was that I set such an unrealistic goal for myself. I'm an avid rock climber and I'm pretty lean only about 130 lbs and about 5'8 tall. I wanted to gain 20-25 lbs of muscle and I tried to just eat as much as I could and workout super hard. But, about 2 years later I'm still 130.Eventually I wised up and realized that a true goal is to just focus on healthy progress and to focus on exercises and diet that work for me. (obviously my exercises mainly pertain to improve my rock climbing ability although I do mix in some antagonist muscle exercises to stay balanced). And since changing my focus, I've learned that I'm actually getting better and stronger and not just bigger. Another huge benefit to my change of focus was that now, I actually feel confident in my physique and I don't judge myself as hard for not being able to put on weight.

[alyssacunningham]

Really great video, Jeff. Thanks so much for the always awesome content. These concepts are not all that complicated, but the information and graphics overload I get from social media can lead me astray sometimes and make me forget the fundamentals. This is a good reminder of the basics that need to be your foundation every day in the gym, in the kitchen, in the bathroom mirror, etc.