r/JeffNippard

27M, 160Lbs, 5'8. I have been training inconsistently since about 2 years, ready to lock in this time. I've always followed this workout split but haven't gained much muscle even though I train to failure. I aim to get into Hybrid training/calisthenics later on but want to put on some muscle and lost fat first. Should I change my workout plan? If yes which one should I go for (4 days/week). Any guidance is appreciated!

Diet is mostly clean with 100-120g protein. 2-3 days rest

https://preview.redd.it/18b4lm0jyh2h1.png?width=702&format=png&auto=webp&s=852c18df0bb470a65a9bcf83c4134d7c2fd39663

i normally eat just one large meal a day that has around 1800 - 2200kcal and 100g of protein. and then a protein shake after a workout. are there any benefits for lifting id gain if i spread it throughout the day. i just find it easier than having to eat multiple times a day im not dieting or anything.

Hey,
I just finished MinMax and thinking if I need to try something else or just go with MinMax again :). Who tried different programs, did you find a big difference?

The Bodybuilding Transformation System - it's a 5-day split, but the guide mentions that to run this program on a 4x schedule, you can carry over the remaining workout/s into the following week.

vs

Conventional Upper/Lower 4x/Week - could someone recommend a plan I could follow by Jeff for this? Preferably something with decent volume, which helps me gain muscle but takes me an hour or less to complete. Right now, I have the Upper/Lower 4x/Week from Jeff's "The Muscle Ladder"

Been running a 5-day PPLUL split for a few months and it’s been going well, but I’m starting work soon and won’t have the time to sustain 5 days a week, so I need to drop to 4 days.

I’m about 1.5-2 years in so past the beginner stage, but I don’t have a huge amount of muscle mass yet so hypertrophy is the main goal. Diet is already sorted.

I’ve been looking at Jeff Nippard’s programs and have ruled out Fundamentals and Min Max, both felt too low volume for where I’m at. I want something with decent volume that’s actually going to push growth, just compressed into 4 days. I’m happy to spend about 50-60 mins working out.

Anyone run one of his 4-day programs at a similar stage? What would you recommend?

ive heard a 1:3 ratio of time working out to rest is good however no one times there sets as reps can fluctuate i want a nice recommendation. for a set rest that i can stick too. ive been doing 3 mins but co pilot says that can reduce gains slightly.

Whenever I do my cable rear delt fly my dominant right arm always comes about one rep short of my left. This is confusing to be because I can’t think of any specific reason my left would be stronger.

ivs just started doing power hypertrophy split and always preferred doing failure on every set until i can get the top of a rep range on a single set. for example my rep range is 8-10, i go to failure on my first set until i can get 10 and then no matter what i don't go past 10 on a single set. i recently tried with 1-3 rir going closer to failure near last sets and got a lot more total reps than what i normally do. ive only found one source that mentions how close to failure and it didn't give a rir just said go close to failure but not to failure. anyone got some good info on the split

incline bench - 4 sets

lateral raise - 4 sets

rear delt fly - 4 sets

skull crusher - 4 sets -sometimes replaced with single-arm dumbbell overhead tricep extension

bent over row - 4 sets

pullover or pullups - 4 sets

preacher curl 1 time a week and incline curl 1 time a week - 4 sets

shrugs - 4 sets

i done strength training a lot when i was 14-15 , but became anorexic at 16 and had to stop because of malnutrition . was 205 then , i’m 118 now at 5’10 as a 19 yr old man (if u consider that age a man) .

very insecure abt how scrawny i’ve gotten , wanna start strength training again but i’m lucky to eat 1000 calories a day . my anorexia isn’t active anymore or anything , i just also developed some sort of throat problem that makes it hard to swallow anything , and almost impossible to eat any meats . and in case anyone is to ask , i don’t know what it is , they ran tests when i was 16 and couldn’t figure anything out but i do intend to try and find help for it whenever i get insurance again .

so basically i’m almost always in a calorie deficit and it’s very hard to get basically any protein at all , as well as being difficult to hydrate . idk if there’s any studies with situations like these or not , but any help or advice is very very appreciated .

and for more context just in case , i can’t go to a gym but i own dumbbells , an exercise bike , and a punching bag (even tho cardio is definitely a no go for me right now) and budget is very tight for expensive food options or supplements , and protein powder genuinely makes me so sick no matter what i do with it 😭 .

So in the min-max program, Jeff wants me to do RDL or Dumbell RDL with hip thrusts

Watched countless videos on form etc even did them in front of the mirror, only with the bar blabla

Still dealing with back pain 3 days later. It's over for me. Obv I'm doing something wrong.

What could I replace rdl and hip thrusts with ? My gym is rly bad , no hip thrust machines, no hyperextension bench etc

Rate my Split as someone coming close to 5 years of lifting in November and feeling pretty shit about my progress

So for the background, I am a 25 y/o male, 165 cm, 150 lbs

Around 22-25% BF, trying to lose that after depression eating for maybe more than a year after under-eating and getting barely 60-70g of protein for like the first 2.5 years of training, as i started at like 115 pounds and couldn't even bench the bar.

For the longest time I used follow the popular PPL split here on reddit but after a while it just became really boring and tiring to spend that much time in the gym plus I didn't feel like I was making the linear progress like it was talking about (partially because I was undereating I reckon). I find this split much more fun and I feel like I can actually put on more weight week by week if I am hitting my protein goals.

**Monday (Back)**:

2 sets of Deadlifts till failure (Pronated grip)

2x8 (Un-assisted) , 1x10+ AMRAP drop set (assisted, 50 lbs) - Pull Ups

4x15-20 - Cable Face Pulls SS 4x15-20 - Lateral Raises

Farmer walks

**Tuesday (Chest):**

2x5(or 6), 1 Drop set - Flat Barbell Bench Press

3x8-12 - Machine Flys

3x8-12 - Incline Dumbell Press

3x8-12 - Weighted Wide Grip dips

Cardio (Running) - 10 minutes (Just getting into it, want to increase the time and pace as I get better)

**Wednesday (Arms):**

3x8-12 - Weighted Narrow/Close grip dips

3x8-12 - Preacher curls (Machine)

3x8-12 - Single handed overhead dumbell tricep extensions SS 3x8-12 Hammer curls

2 AMRAP - Chin ups (Supinated grip)

Running - 10 minutes

**Thursday (Shoulders):**

3x8-12 - Dumbell Shoulder press SS 3x15-20 - Later Raises

4x15-20 - Face pulls SS 4x15-20 - Lateral Raises

Running - 10 minutes

**Friday (Legs):**

(I hate leg day, its kinda boring)

3x5+ - Barbell Squats

3x8-12 - Seated Leg Curls

Running - 10 minutes

I like playing some sports on the weekends, mainly rock climbing and (recently) soccer. I feel like this schedule takes up less of my week, especially now that I am not in uni anymore.

1RM for every lift:

Bench: 185 lbs

Deadlift: 250 lbs (Pronated grip), Higher with a mixed grip but I have never attempted a 1RM with a mixed grip, I do know that my grip fails me for my deadlift most of the time which is why I am trying to be strict with a pronated grip

Squat: 195 lbs

What am I missing? Should I add more volume/move it around from one excercise to another? Any feedback would be appreciated

I just bought The Bodybuilding Transformation System and I am excited to get started with it. My only issue is that my schedule is pretty erratic because of my kids' sports schedules. I should be able to fit in five workouts a week, but the days I can go to the gym will be all over the place. Can I just run the workouts in order and let the rest days fall wherever they naturally occur, or should I try to break it up in a particular way to get the proper amount of rest in between certain workouts? I feel like I'm probably overthinking it.

Hi yall, I recently started going to the gym (somewhat inconsistently but I am working on it). I’m new to lifting and I’m really focused on physique over strength- I’m currently skinny fat and just want to lose all the excess fat and gain muscle. Which program do you guys think would be the best?

i took it as soon as i started lifting so cant really compare performance. i saw no size or weight change, would it be worth stopping taking it to see if i perform worse or just keep taking it as my friend said it only helped him with recovery and nothing else

After spinning my wheels for 2 years considered about exercise selection and split I’ve decided im going to buckle down and set a very long term goal for myself and run every single program Jeff offers. Wanted see what type of progress people have seen from his programs also how do you run the speciation programs properly and do I have the order of programs I plan to run in a smart order

BEGINNER

Fundamentals Hypertrophy Program ( 8 weeks long)

2–3 cycles

The Essentials Program ( 12 weeks)

2 cycles

Bodybuilding Transformation System ( 12 weeks)

1–2 cycles

The Min-Max Program ( 12 weeks)

1–2 cycles

⸻

INTERMEDIATE → ADVANCED

Upper/Lower Size and Strength Program ( 9 weeks)

2–3 cycles

High Frequency Full Body Program ( 10 weeks)

1–2 cycles

Push Pull Legs Hypertrophy Program ( 16 weeks)

2–3 cycles

The Ultimate Push Pull Legs System ( 12 weeks)

1–2 cycles

Pure Bodybuilding Program ( 10 weeks)

2 cycles

Pure Bodybuilding Program Phase 2 ( 10 weeks)

2 cycles

⸻

POWERBUILDING

The Powerbuilding System

2 cycles ( 10 weeks)

Powerbuilding Phase 2.0 ( 12 weeks)

2 cycles

Powerbuilding Phase 3.0 ( 10 weeks)

2 cycles

thinking of trying a heavy day and volume day style workout. anyone have experience and how good are they.