Will Tennyson and Jeff Nippards Best Exercise Options for Every Muscle Group | BarBend

Nippards suggests that repetitions should take between two and eight seconds for maximum muscle growth.

Looking for a complete full body workout but still deciding which exercises to choose? Fitness influencers Will Tennyson i Jeff Nippard collaborated to highlight the better exercises for each muscle group.

Better exercise criteria

Nippard uses three criteria when choosing the top exercise for a muscle group:

  • High tension and stretch: He believes that muscles require resistance during stretching to be effective.
  • Exercise should feel good: Exercise should be painless and fluid, targeting the muscles rather than straining the joints.
  • The overload potential: Gradually increasing weights and repetitions in training is crucial to progress.

Explore the previous exercises as shown in the video posted on Nippard’s YouTube channel on March 21, 2024, below:

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The best leg exercises

The quadriceps, glutes and calves are some of the most important muscles in the lower body when it comes to developing a balanced physique. Here are Nippard’s suggestions for maximizing your growth:

Smith Machine Squats

Smith machine squats primarily target the quads and glutes. Nippard suggests performing long partial repetitions focused on lengthening the quads to improve the effectiveness of the movement.

Tennyson argues that this technique, with no rest at the top, is more difficult than exercises that use a full range of motion. A European Journal of Sports Science The study confirms the benefits of training longer muscle lengths to increase hypertrophy. (1)

Nippard explains why Romanian deadlifts (RDLs) are ineffective for targeting the hamstrings. Three heads stretch and then contract as they come out like you would in an RDL, says Nippard. But there is a head that doesn’t cross the hip joint, so how could it work during RDL? they can’t

Leg curls

The effectiveness of the leg curl is due to the full engagement of the hamstrings, but Nippard prefers the seated variation. He mentions the advantage of the starting position, which pre-stretches the hamstrings.

Nippard references a study comparing seated and lying leg curls, showing how the seated version promotes greater muscle hypertrophy in the hamstrings. (2) Additionally, Nippard suggests that leaning forward during the exercise amplifies its impact, as long as the position remains comfortable.

Best chest exercises

Nippard suggests that three sets are enough for most lifters to see noticeable improvements in their pectoral muscles.

You probably get about 60 percent of your maximum growth potential from just three sets.

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Incline bench press with barbell and seated cable chest fly

Nippard highlights the incline press as a key exercise for upper pec development. Citing a 2020 study, Nippard notes that both incline and flat bench presses engage the middle and lower pectorals equally; the incline press specifically improves the upper chest. (3)

Additionally, Nippard champions the 45-degree free weight incline press for its superior strength compared to its Smith machine counterpart.

Nippard advocates advancing the saddle position for a cable fly to allow for a deeper stretch, effectively channeling tension directly into the chest. He recommends performing a set to failure when performing high repetition exercises.

Better BackExercises

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Nippard incorporates vertical and horizontal stretches into back workouts. For vertical stretches, he suggests using pulldowns or pull-ups. He recommends rows, especially chest-supported rows, for added stability and effective back engagement.

Row and pulldown with chest support

Nippard advises allowing the back to round slightly at the bottom of the row so the scapula lengthens. This positioning allows for a more intense contraction by pulling the weights by squeezing the scapulae together.

Nippard commented on the grip variation:

Nippard usually performs eight to 12 reps for pulls and recommends slower concentrics.

Anything between two and eight seconds of total rep duration is optimal as long as you control the eccentric.

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The best shoulder exercises

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Side cable lift and reverse pillion cover with a twist

Nippard suggests that adjusting the cable to hand level can improve the stretch for side raises. Nippard recommends laying on your side on the pec deck and reaching for a deep stretch to hit the often-neglected rear delts.

The best arm exercises

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Bayesian cable curl and overhead cable triceps extension

Nippard recommends setting the cable to waist height when performing Bayesian cable curls to train the biceps in a stretched position.

For Nippard, an aerial routine targeting the long head of the triceps is optimal because of the shoulder position. Growing the long head improves the appearance of the triceps from behind and contributes to a more pronounced hang during front double biceps poses.

Cable recoil

According to Nippard, the top position does not facilitate optimal triceps contraction. Conversely, cable bribes can achieve maximum contraction.

References

  1. Pedrosa, GF, Lima, FV, Schoenfeld, BJ, Lacerda, LT, Simes, MG, Pereira, MR, Diniz, RCR, & Chagas, MH (2022). Partial range of motion training results in favorable improvements in muscle adaptations when performed on long muscles. European Journal of Sports Science, 22(8), 12501260. https://doi.org/10.1080/17461391.2021.1927199
  2. Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H. and Isaka, T. (2021). Greater hamstring muscle hypertrophy but similar damage protection after long and short training. Medicine and Science in Sport and Exercise, 53(4), 825837. https://doi.org/10.1249/MSS.0000000000002523
  3. Rodríguez-Ridao, D., Antequera-Vique, JA, Martn-Fuentes, I., & Muyor, JM (2020). Effect of five bench inclines 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


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