Nippards suggests reps should take between two to eight seconds for maximum muscle growth.
Written by Terry Ramos Last updated on March 26th, 2024
Seeking a comprehensivefull-body workoutbut still deciding which exercises to choose? Fitness influencersWill TennysonandJeff Nippard collaborated to highlight thebest exercisesfor each muscle group.
Best Exercises Criteria
Nippard uses three criteria when choosing the top exercise for a muscle group:
- High Tension & Stretch:He believesmusclesrequire resistance during stretching to be effective.
- The Exercise Should Feel Good:The exercise should be pain-free and fluid, targeting the muscles rather than straining thejoints.
- The Potential for Overload:Gradually increasingweightsandrepsin training is crucial for progress.
Explore the exercises above as featured in the video published on Nippard’s YouTube channel on March 21, 2024, below:
[Related: Build Massive Arms Like Men’s Open Bodybuilder Hunter Labrada]
Best Leg Exercises
The quadriceps, glutes,andcalves are some of the most important muscles in your lower body when it comes to developing a balanced physique. Below are Nippard’s suggestions for maximizing their growth:
Smith Machine Squats
Smith machinesquats primarily target thequadsand glutes. Nippard suggests performing long-lengthpartial reps focused on lengthening the quads to enhance the movement’s effectiveness.
Tennyson argues that this technique, lacking rest at the top, is more challenging than exercises utilizing a fullrange of motion. AEuropean Journal of Sport Sciencestudy confirms the benefits of training at longer muscle lengths for increasedhypertrophy.(1)
Nippard explains whyRomanian deadlifts(RDLs) are ineffective in targeting the hamstrings. “Three heads get stretched and then contract as you come up as you would in an RDL,” says Nippard. “But there’s one head that doesn’t cross the hip joint, so how could it possibly get worked during the RDL? They can’t.”
Leg Curls
The effectiveness ofleg curlsis due to fully engaging the hamstring, but Nippard prefers the seated variation. He cites the advantage of the starting position, which pre-stretches the hamstrings.
Nippard references a study comparing seated and lying leg curls, showcasing how the seated version promotes greater muscle hypertrophy in the hamstrings.(2)Additionally, Nippard suggests leaning forward during the exercise amplifies its impact, provided the position remains comfortable.
Best Chest Exercises
Nippard suggests three sets are sufficient for most lifters to observe noticeable improvements in the pectoral muscles.
You probably get about maybe around 60 percent of maximum growth potential off of just three sets.
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Barbell Incline Bench Press Press & Seated Cable Chest Fly
Nippard highlights the incline press as a key exercise for upper pec development. Referencing a study from 2020, Nippard points out that both incline andflat bench pressesequally engage the middle and lower pecs; the incline press specifically enhances the upper chest.(3)
Furthermore, Nippard advocates for the 45-degreefree weightincline press for its superior strength carryover compared to its Smith machine counterpart.
Nippard advocates advancing the chair position for a cable flye to enable a deeper stretch, effectively channeling tension directly to the chest. He recommends performing one set tofailure when engaging in high-repetition exercises.
Best BackExercises
[Related: The 11 Best Back Exercises And Full Workouts To Build Muscle And Strength]
Nippard incorporates vertical and horizontal pulls intoback workouts. For vertical pulls, he suggests using pulldowns or pull-ups. He recommends rows, particularly chest-supported rows, for added stability and effective back engagement.
Chest-Supported Row & Pulldown
Nippard advises allowing the back to round slightly at the bottom of the row so the scapula protract. This positioning enables a more intense contraction when pulling the weights by squeezing the scapula together.
Nippard commented on grip variation:
- Awide gripfor rows.
- A neutral orclose gripfor pulldowns.
- Pulling theelbowsstraight down during pulldowns to bettertarget the lats.
Nippard typically performs eight to 12 reps for pulldowns and recommends slower concentrics.
Anything between two to eight seconds of total rep length is optimal as long as you’recontrolling the eccentric.
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Best Shoulder Exercises
[Related: The 15 Best Shoulder Exercises for Building Muscle]
Cable Lateral Raise & Reverse Peck Deck With a Twist
Nippard suggests adjusting the cable to the hand level can enhance the stretch of lateral raises. Nippard recommends positioning oneself sideways on the pec deck and reaching across for a deep stretch to hit the frequently neglected reardelts.
Best Arm Exercises
[Related: The 10 Best Arm Exercises to Add to Your Routine, Plus 5 Full Workouts]
Bayesian Cable Curl & Overhead Cable Triceps Extension
Nippard recommends adjusting the cable to waist height when performing Bayesian cable curls to train thebicepsin a stretched position.
For Nippard, an overhead routine targeting the long head of thetricepsis optimal due to the shoulder positioning. Growing the long head enhances the triceps’ appearance from behind and contributes to a more pronounced hang duringfront double biceps poses.
Cable Kickback
Per Nippard, the overhead position doesn’t facilitate optimal triceps contraction. Conversely, cablekickbackscan achieve peak contraction.
References
- Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260.https://doi.org/10.1080/17461391.2021.1927199
- Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837.https://doi.org/10.1249/MSS.0000000000002523
- Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International journal of environmental research and public health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
Featured image: @jeffnippard on Instagram
