#jeff nippard beginner workouts

[tamamita]

genuine question: so, i've been trying to go to the gym for the first time in my life, and don't have any experience exercising or anything (part of why i'm doing this is to change that) and between how buff you are and what you've said about fitness influencers with contradictory and incorrect takes, how do i tell that i'm even doing this right? where can i look for more in-depth information? hell, even just general beginner advice. it's fine if you don't care to answer but thank u in advance if you do

The issue with some fitness influencers is that they have a general assumption about all body types functioning in the same way regardless of physique and genetics, which mean they're entire module focuses on their anecdotal experiences with weight training. Just because one type of workout works out for them, does not mean it is applicable to everyone else. The arrogance of these influencers show that they care little about science and assume that everyone must strive to be like them for the ultimate body improvements

There are a few bodybuilders on youtube I can recommend, such as Jeff Nippard and Noel Deyzel who do discriminate between body types to ensure that there is an optimal way for everyone to work out without giving in to measly anecdotes. There are more, but I'll specifically focus on Jeff, because he heavily depends on science-based studies to back up his claims rather than to view everything from a personal experience. Through science and statistical data, you'll get a much better understanding of how various workouts stimulate your skeletal muscles in order to promote muscle strength and muscle hypertrophy. Anyways, Jeff Nippard is a great fitness influencer.

[hubrislover]

Do you have any workout tips for people kew to the game?

There are a lot of specific tips I could give but for someone new I'd say the most important things are to be patient and focus on learning the basics. It also depends on what kind of workout you're looking for. If you mean lifting, pick out a few basic exercises for what you want to train (like 1 or 2 per muscle group maybe) and learn to do them well before you start looking into more exercise variety. Train consistently and regularly and you'll get good results. In terms of cardio, you really don't need to do anything crazy and if you're not used to sports I'd pick a low impact option like an exercise bike over a high impact option like running. In any case as a beginner it's important that you start slow and gradually increase your exercise volume. If you want a good resource to learn more about lifting and that sort of stuff I'd say check out Jeff Nippard on youtube, he really knows his stuff

[robinsoncruuso]

best forearm exercise blogs

Your forearms play a vital role in strength training, daily functionality, and overall aesthetics. But with so many fitness websites out there, finding reliable, focused resources can be overwhelming. That’s why we’ve done the heavy lifting for you! Here’s a curated list of the best websites for forearm exercises to help you achieve those strong, sculpted arms you've always wanted.

Why Look for Forearm-Specific Content?

Forearm training isn’t just about building grip strength—it’s about enhancing performance, preventing injuries, and improving your overall fitness journey. Websites dedicated to this niche offer:

Expert routines for every fitness level.

Video tutorials to perfect your form.

Insights into the latest trends and equipment for forearm development.

The Best Websites for Forearm Exercise Advice

1. Best forearm exercise

Why It’s Awesome: Bodybuilding.com is a treasure trove of fitness resources. Their detailed guides and videos on forearm exercises cover everything from basic wrist curls to advanced grip-strengthening workouts.

Standout Features:

A library of free exercise tutorials.

Customizable workout plans.

Community forums for fitness enthusiasts.

2. Muscle & Fitness

Why It’s Great: Muscle & Fitness offers expertly crafted routines focusing on muscle-building and strength. Their forearm exercise guides are designed to maximize results in minimal time.

Standout Features:

Comprehensive articles on grip strength.

Pro tips for optimizing performance.

Workouts tailored for various goals, like hypertrophy or endurance.

3. Men’s Health Fitness

Why It Stands Out: Men’s Health Fitness combines expert advice with easy-to-follow instructions. Their forearm workout section is perfect for those seeking simple yet effective training routines.

Standout Features:

Beginner-friendly tutorials.

Tips for incorporating forearm exercises into full-body workouts.

Insights on avoiding common training mistakes.

4. T-Nation

Why It’s a Must-Visit: T-Nation is known for its no-nonsense approach to fitness. Their forearm exercise articles go beyond basic tips, delving into advanced strategies for grip strength and forearm growth.

Standout Features:

Cutting-edge workout plans.

Research-backed fitness advice.

Unique exercises to target overlooked forearm muscles.

5. ACE Fitness

Why It’s Reliable: The American Council on Exercise (ACE) provides science-based workout routines. Their database includes safe and effective forearm exercises, perfect for anyone looking to avoid injury.

Standout Features:

Step-by-step exercise breakdowns.

Focus on biomechanics and injury prevention.

Resources for fitness trainers and enthusiasts alike.

Bonus: YouTube Channels for Forearm Training

While websites are invaluable, YouTube offers visual learning opportunities. Channels like Athlean-X, Jeff Nippard, and Calisthenic Movement are perfect for seeing these exercises in action.

Wrapping Up

In 2024, achieving powerful, defined forearms is easier than ever with these expert resources at your fingertips. Whether you’re a novice or a seasoned lifter, these websites provide the tips, tricks, and training plans you need to level up your fitness game.

Start exploring these sites, and let your journey to stronger, more sculpted forearms begin!

Know a great forearm exercise website we missed? Share it in the comments!

[drukhari]

I would kill for your biceps - any tips for a newbie butch?

Definitely!

So for myself, I actually have been making a ton of tweaks to my existing training programs based on the content out on Jeff Nippard's youtube channel. He does a really great job of breaking down the science behind a lot of fitness concepts and has got tons of really great content for pretty much any fitness goal - for anyone looking at getting started in lifting I'd highly recommend checking out his Fitness Fundamentals series here. I've watched it, and I can honestly say that I got a lot out of it even as someone who's been strength training for years.

I'll list out some of the core concepts that the fundamentals series covers though just to give you an idea of the sort of info that's important for beginners to know!

1. The best workout is one that you enjoy doing, or at least that doesn't feel like total torture to have to go and do. You're more likely to stick with a training regimen over time if you actually enjoy doing it (I know I personally absolutely love weight lifting so I'm 1000% in my zone whenever I'm at the gym hitting the rack, but I can't stand running so I do HIIT cardio to avoid having to actually go on runs)

2. Safety Safety Safety! You should always be maintaining good form when doing any exercise lest you seriously injure yourself and/or others (depending on the exercise). Select proper weights when you train, don't try to go too heavy or leave things too light, and make sure you have full range of motion for your movements. Always be listening to your body while you're training!

3. Rest and recovery time is actually VERY important for muscle growth - if you aren't giving your muscles enough down time in between your training sessions then you're not gonna see the kind of growth you want. Getting 7-8 hours of sleep a night actually has a big positive impact on muscle growth and some studies even say you can increase that by pushing to 9 or 10 hours (though I know for myself personally, getting 9 hours of sleep especially on a work night is beyond a pipe dream so don't worry if you can't make that happen - just aim for 7 if you can!).

4. If your goal is muscle growth, you need to make sure you're pushing yourself hard enough during training - you want to be aiming for having anywhere from 1-3 reps still "in the tank" at the end of a set. A lot of body builders will over-emphasize the importance of taking a set "to failure" (basically meaning you couldn't possibly do one more rep in that set, even if you wanted to) but by doing this for every set and exercise you may actually be negatively impacting your workout overall. If you want to take a set to failure, try to only do it with isolation movement based exercises (we're talking your bicep curls, lateral raises, tricep extensions, etc) instead of busting it out with the more engaged compound movements (like squats, bench press or overhead presses just to list some examples).

5. So this doesn't get discussed much in the Fundamentals series I linked, but building muscle does require being in what's called a "caloric surplus" - basically you need to be taking in more fuel in a given day than your body is expending. You can't make something out of nothing, and there's no healthy way to cheat science on this - so you're going to want to focus on maximizing lean proteins, complex carbohydrates and healthy fats in your daily diet. Protein shakes are a great way to get a bunch of protein in after a training session or even just as an on-the-go snack, but common protein sources in foods like turkey, fish, chicken, eggs, and peanut butter will be huge in making sure you're getting enough protein in a day to fuel your muscle growth. Complex carbs means stuff like your whole wheat breads, pastas and rice, as an example - and healthy fats can be found in stuff like your cooking oils, some salad dressings and nut butters (peanut butter covering 2 categories like a champ lol).

6. When it comes to volume, 10 sets per body part per week (so 10 back sets per week, just to use that muscle group as an example) is generally the point after which you start to see diminishing returns on your gains. 20 sets per body part per week is the max point after which you are actually more likely to be negatively impacting your gains even for those who would consider themselves intermediate or elite level trainers. For a beginner, 10 sets per body part per week is a good volume goal to shoot for.

And when I say "body parts" in this discussion that's specifically talking about the large groups like chest, back, quads, glutes, hamstrings, abs and calves. For the smaller muscle groups such as triceps, biceps, rear delts and side delts they're gonna get a lot of crossover work from the bigger muscle groups so you may just need an additional 4 or so sets to target triceps, for example, if you already did 10 sets for your chest.

7. When it comes to rep ranges, there is no "perfect" rep range but most training programs will have you aiming somewhere in the 6-15 rep range. Going higher than 15 reps you start to run into issues with muscle fatigue, to the point where you're getting hit with some diminishing returns. Going lower than 6 reps on the other hand and you put yourself in the injury risk zone (since typically, those kinds of rep ranges are only done with heavier weights involved) so you will just want to be careful and watch out for your form and make sure you are taking sufficient rest periods with low rep ranges like that.

8. There are VERY vocal proponents of the low weight/high reps, medium weight/medium reps, and high weight/low reps camps when it comes to the question of which training style really maximizes muscle growth - when according to the science they actually all have relatively similar levels of muscular hypertrophy and growth (provided that volume and effort across all 3 camps is the same). That said, if you want to build STRENGTH on top of promoting muscle growth, that will really only come from lifting heavier weight.

9. For prioritizing bicep growth in particular - curling exercises are gonna be your best friend but don't neglect your back exercises either. Your biceps are engaged with both horizontal and lateral pull movements in back exercises such as lateral pulldowns and barbell rows, albeit they are not the primary focus of those exercises so just don't rely on them solely for your bicep growth. Bicep exercises are typically isolation movements that only engage your elbow joint (hence the name "isolation") while back exercises tend to be compound movements that engage multiple joints.

10. As a last tip for newbies - make sure you are monitoring your progress over time. Are you doing more over time? (more weight or more reps). Are you getting stronger? That's a good sign that you are building muscle. If you reach a point where you feel you're not seeing that increase in strength anymore when you're lifting, then that's an indicator that you need to add more work to your routine by increasing your sets. You can also prioritize improving efficiency by aiming to decrease your rest time between sets or improve your exertion by slowing down the tempo of your movements.

Sorry for the long read! Like I said, weight lifting is one of my all time favorite hobbies so I can just go on about it for awhile lmao. That said, will once again recommend checking out Jeff's channel for more detailed info, and I hope this helps! Best of luck, anon

[korrafitness]

Hi, i found you recently and I think you're amazing!! i'm getting into fitness and idk if you would mind me asking for your workout routine?? i wanna get buff too and i dream of cosplaying korra (that's how i found you lol). maybe you've already shared it and I'm being silly, sorry if that's the case

thank you!! my workout routine changes depending on things like powerlifting focus for a competition or having no equipment d/t COVID so only doing calisthenics lol but my workouts over the years have always been focused on the big 3 (squat, bench, and deadlift) with progressive overload plus accessories! the current program im running is jeff nippard’s free comeback-program to get back into weightlifting d/t COVID (i wouldnt recommend this for beginners) refer to this post for other resources! 

[quarantinedgymrat-blog]

Survival Guide for the Quarantined Gym Rats

The Coronavirus pandemic is spreading dangerously around the world, therefore most public places are being shut down. So many people, like myself, were heartbroken when the email from 24 Hour Fitness was sent out saying they are shutting down for the time being. The good news is, with social media, there’s an abundance of resources to help us gym rats stay healthy and not lose our precious gains. Jeff Nippard, a science-based bodybuilder, made a video giving tips on how to do workouts from home. 

Jeff goes further than just showing you different workouts to do, he also explains how to do them effectively. He shows variations from beginner to more advanced and what muscle is being targeted. He also explains that the amount of reps when doing at-home workout may vary because you will most likely be using little to no reps. Doing reps until failure is his approach to how to get an effective workout at home. He mentions the common concern of losing muscle mass during this time period and shows a study on how taking a few weeks off, or doing lighter weight, will not result in major loss of muscle. Even if a slight amount of muscle mass is lost during this time, it comes back easily. 

Depending on your fitness goals, diet plays a role in maintaining muscle mass and/or losing fat. For people trying to keep their muscle, it is important to either maintain your caloric intake or be in a caloric surplus. He also states that for people trying to keep fat off, a caloric deficit would be beneficial for them. Recently people have claimed that different diets will help prevent/cure the virus; Jeff researched these claims only to find there is no evidence behind them. 

It is important to stay safe and away from public places at this time, including gyms, to stop the spread of this virus. Although it seems as if life as we know it is gone, there are still ways to maintain our daily activities and stay on track.  

[sideofmaduros]

Hey, so, I'm a 16 years old transsexual male and I'm pretty skinny, (94 pounds/43 kilos and 5'2/1,61 cm) I'd like to build up some muscle but I don't know where to start (diet and exercise wise) can you please help me? Thanks

Yo, glad to help, anon! This might turn out a little long, but don’t let that overwhelm you!

I think the first order for gaining muscle in your case is eating more. Idk ifyou’ve got a really fast metabolism or you just don’t get enough food in yourday for a number of reasons, but you’ll need the extra calories to bulk up.Lots of carbohydrates and protein, but carbs really help the body grow and haveenergy. No idea what foods you like, but breads, rice, pastas, and starchyvegetables are great for loading up on carbs. For proteins, if you’re notvegetarian or vegan, go with whatever meats you like, eggs, and fish. Beans,nuts, cheeses, and yogurts are also good sources of protein. There’s a wealthof advice online for bulking, so I definitely would recommend doing some googlesearches and even finding some youtube videos. Bodybuilding.com has a lot ofgood stuff, and for youtube, I think Alan Thrall, Jeff Nippard, and Gabriel Seyhave some of the best advice for bulking. OutAlpha on youtube has also become arecent fav of mine, so check him out. He used to be a really skinny guy, somaybe you’d be able to learn a lot of helpful stuff from his own plans forhimself! Another guy with good info on his channel is Omar Isuf.

As forworkouts, I’ve made a few beginner posts already. I think this BeginnerStrength Training post I put out a few months ago would benefit you a lot. Ifyou can’t make it to a gym, try out this at-home program instead, or use it for days youcan’t make it to the gym but still want to work out on. I still think this beginner workout post I made is p useful, too.

I have no ideahow muscular you wanna get, but the same info applies whether you just wantsome meat on your bones or if you wanna get truly buff. Growth like this cantake ages, so don’t get discouraged if you don’t see results within the first 3weeks. You’ll definitely get strength gains before getting muscle mass, becausebeing able to move more weight will force your muscles to adapt and grow,resulting in the gains you’ll want. Definitely don’t be afraid to challengeyourself in the gym! That’s what’ll push you to the next level! Getting buff like a bodybuilder can take 10 years, so don’t sweat it!

Keep in mindthat I’m not a personal trainer and have no professional background in thiskind of stuff, I just am really invested in it as an individual. I think if you’rea true beginner, if you can make it to a gym, definitely see if you can getsome sessions with a personal trainer there. Be open about your goals and they’lldefinitely be willing to help form a workout plan for you and even a diet plan. The best workout and diet plans are the ones you actually will follow and enjoy, so make sure to find things you like doing, even if it’s not things I’ve suggested.

Best ofluck, my dude! If you have more questions, feel free to send me more asks or even cometo my inbox off anon.

[marconixon70]

Top Fitness Vloggers to Follow on YouTube

In recent years, the fitness and wellness industry has skyrocketed its business. People have started to realize the importance of being fit. As awareness increases, sources of information have also increased. Although there are multiple fitness channels on YouTube that offer live and recorded exercises, that can be followed from the comfort of their houses, some fitness vlogging channels have also come into the limelight. These vloggers offer tips, tricks, hacks and knowledge that are unique and new to the viewers and stood out in the crowd.

You can follow these channels if you want motivation, knowledge, and a good source of fitness information this quarantine.

Kayla Itsines

This Australian fitness vlogger is widely known for her fitness programmes for women – BBG, BBG Stronger, BBG Postpartum, on the SWEAT App. She is also an author of the book named ‘Bikini Body Guides’ and does fitness world-tours every year. She has more than 340K subscribers on her channel. She regularly posts pre and post-workout stretches, exercises modifications, etc.

Yoga with Adriene

Adriene has 4.74M followers on her YouTube channel. As the name suggests, she posts yoga videos and knowledge behind the yoga-poses, precautions, and preventions. She has modified and categorized the poses according to different requirements, such as Yoga for beginners, weight loss, better sleep, etc.

OFFICIALTHENX

Chris Heria introduced Calisthenics in his YouTube channel that earned him 5.74M subscribers. He is the founder of the Calisthenics Academy, The Miami Trainers and he built a particular workout program called ThenX. Due to his consistent posting, unique techniques and plans, he earned fame soon with 250 workout videos.

Nikki Blackketter

With over 750K followers on YouTube, Nikki’s channel is all about weight training. She also posts vlogs that record snippets of her personal life. She specializes in glutes and leg workouts. She also is an ambassador for GymShark and Cellucor and maintains a great influence on women looking to gain good shape.

Carly Rowenna

She is one of the leading fitness vloggers who posts both gym and home workouts. She has over 424K YouTube followers. You can also get her to be your personal trainer by connecting to her on Zoom, or you can follow the 12-weeks fitness guide created by her. You can find the links to everything on her channel’s description box.

FitnessBlender

Viewers can find 600 full length and free workouts on this couple’s collaborative channel. Daniel and Kelli have created a unique fitness tracker calendar that can be customized by the users. They share information about nutrition, calorie counts, etc. If you want to work out at your home, you can find a full home-based workout program on their YouTube channel. Find the links attached in their channel’s about section.

The Body Coach

Joe Wicks’ goal is to make his viewers happy while making them healthy. He posts weekly home workouts and has 2.44M subscribers on his channel. Before being a YouTube fitness vlogger, he was a personal trainer for more than four years. His 90 days transformation workout program that is an amalgamation of High-Intensity Interval Training (HIIT), High protein meals and gallons of water, is insanely famous amongst his viewers.

Jeff Nippard

This Canadian natural pro bodybuilder is profoundly famous for providing science-based workouts and nutrition plans. This internationally-qualified powerlifter has over 1.93M followers on YouTube. He began at 19 years of age and now has 14 years of experience. He is passionate about science and has a BSc degree, that provides more logic to his workouts as he busts the myths surrounding weightlifting and weight training.

All of these vloggers keep their followers posted on Instagram and other social networking platforms. You can follow them on Instagram, so you can get more insights into their knowledge.

I’m Marco Nixon. I am a specialist in information security and digital forensics with over 5+ years of experience. Expert with a wide variety of security, networking, and operating system software.  I’m interested to write about Cybersecurity,  malware, the internet, and new media. He writes for office security products at office.com/setup.

Source: https://startedoffice.com/blog/top-fitness-vloggers-to-follow-on-youtube/

[elainenam]

What do I do if the gym is closed?

As most of you are aware, the coronavirus has been causing mass hysteria throughout the world. (And rightfully so!) As a result, all non-essential areas have been closed down—the gym being one of them.

There have been continuous comparisons made between the coronavirus and the flu, but healthcare professionals highly advise against belittling the virus.

https://www.youtube.com/watch?v=dNuGATathug

Check out this video by Dr. Hope’s Sick Notes on YouTube. Not only is the virus highly contagious, but it is also far worse than the flu. While many people die from the flu every year, the coronavirus is much more virulent. This means that the virus is much more damaging to the body. While the virus is not airborne, it does live and linger on surfaces.

According to Professor Woo-Joo Kim from Korea University Guro Hospital, latest research from both the United States and the continent of Asia show that the average person becomes highly infectious just two days before they even exhibit any symptoms.

As you can imagine, the gym is one of the last places you want to be during a pandemic. We’re constantly touching equipment, dripping sweat, and coming into contact with others in confined spaces. As a gym junkie myself, I’ve admittedly been struggling without the gym. For many people like us, the gym is a second home.

On top of that, many of us simply do not have the funds to make a home gym. A mere set of dumbbells can cost anywhere from $50-$100! Not only is equipment expensive, everyone is bulk-buying products, and gym products are on that list! Most equipment, much to my annoyance, is sold out.

No need to fret! You don’t need any of that fancy equipment to stay in shape. What do you think those bulky cavemen did in the paleolithic era? They certainly didn’t have any access to gyms or fancy barbells!

https://www.youtube.com/watch?v=-MRNjTr6xrE

Jeff Nippard is a well-known trainer and powerlifter in the fitness community, and he shows viewers that it is indeed possible to maintain your body indoors. Keep in mind that you do not need to be a professional weight-lifter or an active fitness guru to partake in these workouts. His video is catered to all groups of people, from beginners to avid gym-goers.

Some of his workouts include doing push-ups on the floor, performing leg squats from the sofa, doing pull-ups from the dining table, and more! He shows us creative ways to make our homes an alternative gym. He even goes as far as to show us accredited studies and research on maintaining muscle without access to a gym membership.

That being said, it’s important to keep in mind that you won’t become the spitting image of The Hulk if you’re solely depending on home workouts. His video is for people who want to maintain their figures and weights. If you’re looking to seriously tone and build muscle, then home workouts won’t aid you. Of course, in this pandemic, you’ll have to endure until the gyms are open.

Bodybuilders in particular may see a slight decrease in mass if they’re away from their regimens for too long, but nothing is ever lost overnight. Just like it takes a long time to build up muscle, it takes just as long to lose all of the hard work. Pair that with a fairly decent diet and you'll be just fine!

Work out at home until it’s safe to go out, because the last thing you want to do is endanger others. Find creative ways to exercise at home and keep yourself safe during these hard times. Once the gyms are re-opened, you’ll be in a healthy state of mind to work-out again.