r/JeffNippard

I notice that a lot of bodybuilders are using low-volume approaches (1–2 hard sets) with simple double progression or linear progression. Why don't more powerlifters or powerbuilders use something similar? I know beginner programs often do, but once you get to intermediate or advanced levels, it seems like programming becomes much more complicated with higher volume and moderate-to-low intensity (percentages deloads etc..).

Why not keep it simple with low-to-moderate volume and high intensity?

For example:

• Squat: 2×5 or 3×5. If you get 5 reps on every set, increase the weight by 2.5 kg next week. Personally, I don't think double progression (like 5–9 reps) makes much sense on barbell squats because they're so fatiguing. I'd rather just progress the weight once I hit all my sets for 5.
• Deadlift: 1×5 only. Progress weekly with small weight increases.
• Bench and OHP: Either double progression or linear progression seems to work well.

My thinking is that if fatigue and volume are managed properly, why would someone stall? If someone stalls on a moderate- or low-volume, high-intensity program, wouldn't the first things to look at be recovery (sleep, diet, stress), too much accessory volume, or simply needing more rest days?

So my main question is: Is high volume really worth it for strength, or is it mostly necessary for some people because they can't tolerate high intensity as well?

I'd love to hear from people with coaching or powerlifting experience, because I'm trying to understand the reasoning behind more complex, higher-volume programming.

For have developed a workout plan utilizing his exercise catalog, what alternative exercise would you recommend to replace the pendulum squat if a pendulum machine is unavailable at your gym?

I've been eating 2000kcal 100g protein for a while and am curious if that could be why my incline bench progresses has slowed. Its still going up but not like it used to and mostly its a 2 rep fall off after set 1 in 6-8 rep range. My other lifts seem to be progressing ok. I've got some fat spare so dont think its the calories. Could it be the protein. My back is farly lean but my front ive got some fat.

Hey everyone, I need some advice on a frustrating situation. Over the last 6 months, I’ve injured my sciatic nerve twice while doing the Leg Press, both on the horizontal and diagonal machines. I assume it’s due to poor form. Because of this, I’m considering dropping it from my program or perhaps modifying how I do it.

Currently, I’m following a nerve recovery protocol. For the past 4 weeks, I’ve cut out deadlifts, squats, and weighted ab exercises. I’ve replaced them with isolation exercises, low-intensity Bulgarian split squats/lunges, and planks or non-rotational ab work.

Now, I’m at a crossroads regarding what to do once I’m fully recovered:

• Option 1: Drop the Leg Press entirely and replace it with more Squats, Hack Squats (which I already do once a week), or lunges.
• Option 2: Continue with Leg Press but with lower weight or by switching to a unilateral version. (My current PR is 200 kg for 10 reps).

I’ve attached my previous 4-day-a-week Upper/Lower + Shoulders split below. Any input on how to handle this would be greatly appreciated.

Day / Focus	Exercise	Sets x Reps
UPPER (Day 1)	Incline Bench Press (Smith Machine)	1x7-8, 1x8-8, 1x8-8
	Pull Up	2x8-14, 1x9-14, 1x9-14
	Pec Deck	1x8-12, 1x8-12, 1x8-12
	Seated Row (Leverage Machine)	2x11-13, 1x11-13
	Cable Bicep Curl	1x14-14, 1x14-14
	Cable Triceps Extension	1x10-14, 1x10-14
	Triceps Pushdown	1x10-14
	Hammer Curl	1x10-14
	Hanging Leg Raise	2x10-16
LOWER / SHOULDERS (Day 2)	Lying Leg Curl	1x11-12, 1x9-12
	Squat (Leverage Machine)	1x6-10, 1x6-10, 1x6-10
	Standing Calf Raise (Leverage Machine)	1x6-10, 1x6-10, 1x6-10
	Barbell Romanian Deadlift	2x12-12, 1x12-12
	Leg Extension	1x11-12, 1x12-12
	Cable Lateral Raise	2x6-12, 1x6-12
	Cable Crunch	1x10-12, 1x12-12
	45° Rear Delt Cable Fly	1x13-16, 1x14-116
UPPER (Day 3)	Lat Pulldown	1x11-14, 2x12-14, 1x12-14
	Bench Press	1x9-12, 1x11-12, 1x11-12
	Seated Wide Grip Row	2x12-12, 1x12-12
	Cable Crossover	1x8-12, 1x8-12, 1x8-12
	Wrist Curl (EZ Bar)	1x10-14
	Reverse Wrist Curl (EZ Bar)	1x10-14
	Cable Triceps Extension	1x10-14, 1x10-14
	Cable Kickback	1x12-14
	Preacher Curl (EZ Bar)	1x6-12, 1x6-12
LOWER / SHOULDERS (Day 4)	Leg Press	2x6-8, 1x6-10
	Calf Press on Seated Leg Press	1x6-10, 1x6-10, 1x6-10
	Lying Leg Curl	1x11-12, 1x9-12
	Split Squat	2x6-12
	Shoulder Press (Leverage Machine)	1x9-12, 1x10-12, 1x11-12
	Crunch (Leverage Machine)	3x8-12
	Lateral Raise	3x8-12

I’ve been running Jeff Nippard’s Pure Bodybuilding Program for about three weeks now. I’m enjoying it and the workouts are definitely challenging, but I haven’t been able to increase the weight on any of my lifts since starting. I came from the Min-Max Program where in the beginning, even though I was cutting, was making a lot of strength gains.

On a few exercises, it actually feels like I’m gradually losing reps while using the same weight. I know three weeks isn’t very long, but I expected to at least maintain my performance or see a small improvement.

I know that I have been pushing hard and to failure on most lifts actually, even though some advice to leave 1 or 2 reps in the tank.

I’m wondering whether this could be a recovery issue. My tendons and joints have also been feeling vaguely sore or uncomfortable lately, not severe pain, but more than normal muscle soreness.

Has anyone else experienced this with the program? Should I reduce the volume, take a deload, or just give my body more time to adapt? My sleep and nutrition is reasonably consistent, but I might be underestimating the recovery demands.

I’ve been doing it for the past 7 weeks and just started the 8th week and my recovering time started to increase after each day and also I’m thinking if all of this effort is worth it on a cut since I’m trying to not lose muscles and ability to build muscles is low..

Should I move to other program now?

Stats 6’4” 210 lbs, aiming for 190lb or depends on how I will look

Are there any sources about tri vs chest activation on incline bench based on grip.

Hi all, what do you think my maintenance calories are based on this data? My 7-day average weight change is the difference between my average weight across one entire week and my average across the next, smoothing out daily fluctuations. For example, if my daily weights average 241 lbs in Week 1 and 240 lbs in Week 2, my 7-day average weight change is a clean net loss of 1 pound. My 7-day average calories is the total number of calories I eat in a week divided by seven, giving me a stable daily intake figure that accounts for high and low days. Thanks!

Week Commencing	7DA_KCAL	Weight_7D_Avg
20/02/2026	3871	1.3
27/02/2026	3350	-1.6
06/03/2026	2876	0.2
13/03/2026	3805	-1.6
20/03/2026	3304	-0.2
27/03/2026	3322	0.3
03/04/2026	3866	0.9
10/04/2026	3387	1.9
17/04/2026	3002	-1.2
24/04/2026	3003	-1
01/05/2026	3026	-1.1
08/05/2026	3353	1.2
15/05/2026	3042	-0.3
22/05/2026	2958	-0.2
29/05/2026	3473	0
05/06/2026	3224	0
12/06/2026	2852	-0.6

J’aimerais savoir quel est le meilleur programme pour prioriser les bras sans pour autant délaisser les autres groupes musculaires ? Je peut m’entraîner jusqu’à 5 jours par semaines.