Jeff Nippard shares the best exercises for each muscle group with Will Tennyson – Fitness Volt

Jeff NippardHis science-based approach to exercise has made him one of the most powerful voices in fitness. In a recent collaboration with Will Tennyson, Jeff Nippard explained the main exercises for each body part, offering information and advice on each movement.

From nailing the perfect squat or bench press to his detailed checklists, Jeff Nippard never shies away from training conversations. He is a natural bodybuilder and certified powerlifter, who consistently tested himself at the highest level in sports.

He has a very popular YouTube channel, regularly offering tips and tricks for those interested in advancing their fitness level. He’s even broken down and analyzed the workouts of popular bodybuilding influencers like star Sam Sulek. Now, the coaching mind breaks down the best workouts for each body part again.

Jeff Nippard breaks down the best exercises for each muscle group with Will Tennyson

Find a quick list and breakdown of the exercises below, including rep ranges.

  • Smith Machine Squat (6-8 reps)
  • Seated Hamstring Curls (6-10 reps)
  • Incline Press (6-10 reps)
  • Seated Super Elastic Cable Flyes (12-15 reps)
  • Chest supported row (10-12 reps)
  • Pulldowns (8-12 reps)
  • Lateral cable raise (10-12 reps per side)
  • Reverse Pec Deck (12-15 reps per side)
  • Basian Cable Curls (10-12 reps per side)
  • Aerial Cable Triceps Extension (10-12 reps)
  • Cable kicks (10-12 reps per side)

Main criteria Points

Nippard curates scientific studies and provides ground-lifting expertise to support your most favored movements. It uses a three-tier system to critique each exercise, which you can find below:

  • High tension and stretch
  • Need to feel good (no pain, soft feeling, feeling more muscle than joint)
  • Overload potential (add reps or weight over time)

Smith Machine Squats (suggested rep range 6-8 reps)

First, Nippard explained why Smith machine squats are an ideal exercise for both the quads and hamstrings.

“Lately, I’ve been doing a lot of Smith machine squats and I like that because from a hypertrophy standpoint, you can go a little bit further to failure without the same risky sets,” explains Nippard.

Seated hamstring curls (suggested range of 6-10 reps)

According to Nippard, studies indicated that seated hamstring curls were more likely to increase muscle mass significantly than their standing counterparts.

“Comparing 12+ weeks of hamstring curls to lying leg curls, which one resulted in more muscle each time? Seated. I think about 1.5 times the growth in 12 weeks, which is significant.”

Incline Press (suggested rep range 6-10 reps)

Nippard supports incline presses as one of his options for chest development because they manage to stimulate your lower, middle and upper pectorals.

“A lot of people think of the incline press as an upper pectoral exercise, and that’s what’s going to happen to my middle and lower pectorals. That’s completely blown out of proportion. There’s a recent study comparing the flat bench to the incline bench, for lower pectorals same growth for middle pectorals same growth for upper pectorals better growth with incline.

Seated Super Elastic Cable Flyes (suggested 12-15 rep range)

As for super stretchy seated cable flies, Nippard mentioned that just three sets for your pecs a week can give someone 60% of your maximum growth potential.

“Three sets for your pecs a week is really enough to make gains for most people, yes, for sure. You probably get about 60% of your maximum growth potential from just three sets a week,” he said. said Jeff Nippard.

Chest Row (suggested rep range 10-12 reps)

Given the stability and tension needed for chest-supported rows, Nippard found these to be more effective at building a well-rounded back.

“I like a chest row because you’re very stable and you can direct that tension right into your back. You want to round it out and allow the shoulder blades to move apart and squeeze them as you go up. If it helps you get a better contraction, in my opinion, it’s totally fine to allow your chest to rise.

Pulldowns (Suggested rep range 8-12 reps)

He favors pulldown variations as a must for back training and mentions that it’s more “fun” to go to failure on this exercise.

“For these, I like to put more emphasis on the lats with the closest grip, since you’re really just bringing my elbows down. If I was trying to target the mid traps, I’d lean more and pull my elbows toward back”.

“I think more people can feel that the back works better, but you … I think going to failure on a pulldown is more fun,” Nippard says.

Lateral cable raise (suggested rep range 10 to 12 per side)

For the growth of the shoulders, Nippard explained to Will Tennyson why he prefers the movement more:

“One thing I’ve been doing lately is increasing the height of the cable. The cable will apply the most resistance to the side delt when there’s a 90-degree angle between the cable and the arm. That’s a pretty shortened position.”

Reverse Pec Deck (suggested rep range 12-15 per side)

To properly train the rear delts, which are often overlooked by new lifters, Nippard advocated the Reverse Pec Deck.

“The rear delts are important to a physique and it’s a movement that many new lifters tend to neglect,” shares Nippard.

Bayesian cable curls (suggested rep range 10-12 per side)

Nippard blasts his biceps to maximum tension using Bayesian cable curls.

“My bicep will experience maximum tension when there’s a 90-degree angle between my forearm and the cable. The bicep is pretty short here,” Nippard said. “You have more tension in the lying position.”

Overhead Cable Triceps Extension (suggested rep range 10-12 reps)

Again emphasizing a deep stretch, Nippard shares why he prefers overhead cable tricep extensions.

“You’ll feel it get a lot harder even if you haven’t done anything different to your elbow. If we want a stretch, we’re going to get it by putting the top. If we’re trying to get a contraction, we’re not going to get a maximal contraction with the arm up,” he said. said Jeff Nippard.

Cable kicks (suggested rep range 10-12 per side)

Finally, Nippard and Tennyson bribed him though they gave him a spin by moving his arm behind his torso.

“I do kicks that way. I just lean back so I can get my arm behind my torso, because if you think about it, biomechanically it’s exactly the same thing. [bending over].”

Nippard takes pride in breaking down various exercises and judging the effectiveness of each move. He recently rated the best and worst back workouts. Having examined more than 20 different exercises designed to stimulate growth, he offered fans helpful tips and techniques along the way.

Nippard’s ability to convey science-backed fitness routines makes him unique in a community filled with fad diets and workout programs. Feel free to try out their main moves for each body part and see if they work for you!

RELATED: Jeff Nippard ranks the best and worst exercises for chest development

Watch the full video from Will Tennyson’s YouTube channel below:


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