Jeff Nippard broke down each exercise he chose for his transformation.
Jeff Nippard is an extremely prominent figure in both fitness and bodybuilding. Over the course of his career in the fitness world, Nippard has preached many different science-based methods to adding muscle. Recently, he shared findings done when he studied his body for one year to see how much muscle he could add.
To answer this question, Nippard decided to put himself through his own one-year transformation. He vowed to not skip a workout and tracked everything he ate during this time. Nippard, along with his untrained brother Brad, participated in this challenge. It featured a six-month bulk followed by recomposition and cutting.
Jeff Nippard retained 2.7 pounds of lean mass while dropping his body fat percentage from 15.8 to 14.5. Brad Nippard gained 10 pounds of lean mass and lost 10 pounds of fat.
Jeff Nippard recently shared the workout used over the course of the year to stay in the best shape possible.
Jeff Nippard’s Transformation Workout
Jeff Nippard shared the exact routine used to transform his physique during this experiment:
- Incline Barbell Bench Press – 3 sets, 6-8 reps
- Seated Cable Fly – 2 sets, 10-12 reps
- Pull-Ups – 3 sets, 6-8 reps
- High Cable Lateral Raise – 2 sets, 8-10 reps
- Deficit Pendlay Row – 2 sets, 6-8 reps
- Cable Overhead Tricep Extension – 2 sets, 8-10 reps
- Bayesian Curl – 2 sets, 8-10 reps
Incline Barbell Bench Press
Jeff Nippard has pegged the incline bench press as the top exercise to grow your upper chest. During this transformation, it was one used often.
“I think this was hands down the most effective exercise for growing my pecs this year…I went with free weights here to get more out of the stabilizing muscles.”
Seated Cable Fly
The seated cable fly added even more of a stretch to the pec. Nippard discussed the proper form when performing this exercise.
“The seated cable fly will also stretch the pecs more than the heavy compound press. Try to focus on bringing your elbows together, not just your hands. This will keep tension on your chest and precent your triceps and front delts from taking over.”
Pull-Ups
Pull-ups remain one of the top exercise to grow your back. This is exactly what Nippard used it for — plus it’s simple.
“Pull-ups light up your entire back. I went with a pull-up over a lat pulldown mainly because I think they[re harder and I didn’t want to shy away from the more challenging exercises.”
High Cable Lateral Raise
The high cable lateral raise provides “consistent tension” throughout the whole movement. Nippard shared that this was different than dumbbells where there is no tension at the bottom.
Deficit Pendlay Row
Another exercise to grow your back is the deficit pendlay row. Nippard opted for this movement because he was able to control the weight throughout.
“I keep the. explosive positive but slow down the negative to maintain eccentric tension and control.”
Cable Overhead Tricep Extension
Jeff Nippard shared a study when performing overhead tricep extensions. This exercise was compared to pushdowns and it showed that it grew triceps 40% more.
Bayesian Curl
The final movement of the workout was to hit biceps. He went with Bayesian curls because he believes they are more beneficial than preachers.
“I still suspect they have a slight edge. Especially thanks to that deadly combo of long muscle length and high tension in that lengthened position.”
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