@jeffnippard

You guys went CRAZY!!! 👍🏼😤 I’m seriously impressed! Ok so here are the videos of the top 8 people who have won the Jeff Nippard Leg Press Challenge by taking a set to a true 0 RIR. Very well done! Out of 200+ entries, it was super hard to narrow it down to 8. Also, I only included the final 3 reps for each person. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 0 RIR means 0 Reps In Reserve. It means you couldn’t do another rep with good form. 0 RIR is the same thing as RPE 10 (maximum exertion). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In order to qualify you must meet two requirements: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Good form. This means using a full range of motion (lowering the weight as deep as you comfortably can, under control, and without allowing your lower back to significantly round). You should never push yourself to the point that you aren’t able to use reasonably good and consistent technique. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. True 0 RIR. Assuming you are using max exertion on the positive (concentric), your rep speed will slow down as you approach failure and the reps get more grindy. I used a concentric rep timer to determine who was really, truly pushing it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I recieved around 200 submissions. Out of those, roughly half went to a true 0 RIR. Many were in the 1-3 RIR range and a few were in the 5+ RIR range. This shows that many of us probably aren’t regularly pushing sets as hard as we think we are. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me be clear: you don’t need to get to 0 RIR in order to build muscle or strength (1-3 RIR is likely the sweet spot for most sets), but occasionally pushing yourself all the way is important to keep your effort in check. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Congrats to @jhon.luke, @ericavargafit, @geoffreyverityschofield, @philsnelgrove, @deltoid.factory, @chentendo, @whoisjaysen, @nickwelshfitness for showing us what 0 reps in reserve really looks like! I’ve sent you all a DM with a $50 giftcard to jeffnippard.com. 🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thanks to everyone who participated! What exercise should we do next??? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Music by the talented @iamryanlittle 🔥 #jeffnippardlegpresschallenge

August 23, 2021

New PR! 🔥🔥 Pumped! Just hit 465x6 @ RPE 7-8 📈 Previous PR was 455x6 @ RPE 9.5 (just last month too!) Almost went for another rep but decided to stick to the program this time 🙊

August 20, 2021

What’s the RPE here boys??? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 440 lbs [200 kg] x 2 felt smooth (this was my 4th and final set) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Slide 2 is my third set with 435 lbs! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Shorts & Belt: @rise Top: @kosherapparel Hypeman: @toobuff4this

August 17, 2021

LEG PRESS CHALLENGE! 🔊 #jeffnippardlegpresschallenge OK THIS is my true RPE 10 leg press (meaning 0 reps in reserve). 👹 Here’s my challenge to you!! I want to see YOUR RPE 10 leg press! I don’t think enough people know what true failure looks like and I want to show off some good examples from my followers. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s my idea: tag a friend who you’d like to see an RPE 10 leg press from. Next time you hit legs, do a set of leg press (using safeties) to a true RPE 10 and tag me! I will repost the ones that are most worthy muhahaha 👹 I’ll go first by nominating: @samokunola, @patty.lifts and @geoffreyverityschofield #jeffnippardlegpresschallenge

August 15, 2021

Caption this lol 🏃🏼‍♂️🏃🏼‍♂️

August 14, 2021

High volume leg day 😤👇🏼 ⠀⠀⠀⠀⠀⠀⠀ 1: Unilateral Seated Leg Curl. 3 sets x 12 reps (each leg) [Lean forward over the machine to get a bigger stretch in your hamstrings. Try to keep your calves “loose” to prevent them from taking over. I actually did this movement 3rd in the workout.] ⠀⠀ 2: Deadlift. 3 sets x 5 reps @ 80% 1RM [This was my 1st exercise. You can pull sumo or conventional. Use whatever stance feels most comfortable to you OR what you’re strongest with. Periodically using both makes sense too. Sumo = a bit more quads, conventional = a bit more lower back. Most other differences are negligible/individual.] ⠀⠀ 3: Hack Squat. 3 sets x 12 reps @ RPE 8 [Squat as deep as you’re able to without causing your lower back to round. Push your knees forward — it’s okay if they go past your toes. I upped the weight for sets 2 and 3 to get a little closer to failure. Shooting for a true RPE 8.] ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4: Leg Extension (+ dropset). 2 sets x 15+10 reps [Do 15 reps close to failure, drop the weight about 50% and do another 10. If you can’t get 10, finish with partial reps.] ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5: Cable Pull Throughs. 3 sets x 15-20 reps [Squeeze your glutes HARD at the top. As I do these, I’m imagining mimicking a deadlift lockout.] ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6: Standing Calf Raise (+myoreps) 3 sets 10 reps + myoreps [Do 10 reps near failure, strip the weight back, rest 5 seconds and do 5 more reps with your weaker leg only. Repeat until you can’t get 5 more reps.] ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anyone hitting legs today?? Plan to put any of this to use?

August 12, 2021

Rest In Peace, Mountain Dog ❤️

August 11, 2021

Still can’t believe the news 😥 John taught me SO much. Not just about how to be a better bodybuilder, but how to be a better person. John was a REAL one, guys. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When we hit our first leg workout together, I immediately gained a whole new appreciation for what it means to be passionate about your craft. I’ve never trained with anyone like John. Workouts with him are as intense as they look, but not just for “intensity’s sake”. John was never one for dressing things up for show and stroking the ego — what you see is what you get. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ll always remember something that happened in that workout — he’s the only person I’ve ever seen open up the Instagram app, take a pic using the camera INSIDE THE APP and post it right away without hardly even looking at it, let alone adding any filters or edits. As someone who is used to fitness influencers taking 100s of photos with professional equipment under ideal lighting just to find the perfect one, the contrast struck me and made me smile. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Over the next few years, I got to know John on a personal level as he invited Steph and I into his home and we stayed with him while training together and shooting videos. Like everyone else who knew him, we can also say that he really was one of the kindest, most genuine people we’d ever known. Other than my own Dad, I’ve never seen anyone love their children so much. Maybe this is why so many people used to say that we were like the father and son of YouTube fitness 😓 our relationship did feel that way sometimes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ John taught me a better way to hit a side chest pose, how to do Meadows rows, and how to set up the craziest quad burnouts ever, but more importantly he taught me what it means to be humble, non-judgemental and good. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We had planned to do a series of videos this year as part of a “gym tour” that we never got to do. I’m heartbroken about it. I’ve heard a few people say that we should all do Meadows Rows on our next pull day. I like the idea and I’ll try to do it without crying through the set 😖 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Rest In Peace, John. We all miss you so much already. ❤️

August 09, 2021

Filming a video on the most common cardio mistakes for fat loss today. What are some common cardio mistakes you see that I should definitely include?

August 02, 2021

I’ve been thinking about this a lot more than usual for the last few weeks and really want to share my thoughts on the vaccine and our current situation. First of all, I want to say that if you’ve made the personal choice not to get vaccinated, I don’t think that makes you a bad person and I do actually think there are some legitimate reasons on the table for not wanting to get vaccinated (kids under 12, pregnant women being advised by a physician, people who have known vaccine allergies, people who have felt underserved or abused by the health care system in the past). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, in the fitness community I’m noticing a lot of people skipping on the vaccine for reasons that are based on misinformation, so I wanted to do a quick post sharing my thoughts, just in case it will help even just a small handful of you come to a more informed decision. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To be clear, as a fitness pro myself, I should say that fitness pros are not qualified on this topic and you really should try to get your information from trusted sources like the WHO and CDC above anyone in the health/fitness/bodybuilding field. However unreliable you think those organizations may be, know that fitness influencers are substantially less reliable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For the record, all of my statements in this post can be traced back to those sources or scientific papers (which I have cited). Even though all of the information in this post can be easily accessed and verified from trusted sources, I did consult with multiple experts who helped me correct a few things and add some details. Still, since I am yet another fit pro posting an opinion about COVID, I do encourage you to verify any information for yourself and think critically about what you’re reading. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With that said, if interested, you can swipe to check out my thoughts! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Again, these are common reasons for not getting vaxxed, followed by my response. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Also, special thanks to @niniandthebrain for reviewing my post. 🧠🧪 Go follow her! She posts amazing science-based info about covid. 🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀ Oh and yes, I got vaccinated myself back in April!

July 30, 2021

New safety bar squat PR! 405 lbs! Donda already a classic 🥵🐐

July 24, 2021

One of the hardest things about communicating fitness info to a large audience is that people are tuning in at very different stages of understanding. The perfect advice for some might be “too basic” for others and the perfect advice for others might be “too complicated” for some. To help remedy this, I just released the ultimate video for building muscle that explains everything you need to know in 5 levels of increasing complexity, starting with the most basic explanation to the most advanced information known in the field. I really hope this 20 minute vid will help raise the general “fitness IQ” and reduce some of the misinformation and confusion about building muscle. Give it a watch at the link in my bio and share with a friend who is trying to learn! 🙏🏻🙏🏻

July 23, 2021