Fitness educator Jeff Nippard recently tackled a massive undertaking. He implemented a strict science-based fitness routine for 365 days and revealed that he added 2.7 pounds of lean mass to his physique. He detailed the results in his latest YouTube video shared on May 4, 2025.
Nippard has become a trusted authority in the fitness and bodybuilding community, helping lifters and gym enthusiasts reach their goals with science-backed research. He’s a natural bodybuilder and powerlifter, giving him specialized insight into what methods work, as well as others that fall short.
Jeff Nippard Reveals The Results of His 1-Year Science-Optimized Fitness Routine for Building Muscle
In the YouTube video, Nippard began the experiment by undergoing a DEXA scan. It revealed that he was holding a body fat percentage of 15.8. It also showed that he was carrying 132.7 pounds of lean mass, which includes organs, bones, water, connective tissue, and skin.
Using an ultrasound machine, he measured his muscle thickness. The results showed his biceps were 3.8 centimeters and his quads were 5.8 centimeters.
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Supplements Used:
- Creatine
- Protein powder
- Caffeine
- Fish oil
- Magnesium
- Vitamin D
- Multivitamin
- Ashwagandha
Nippard’s Framework for Building Muscle
1. Take last sets to failure
2. Only use optimal exercises
3. Track all weights
Workout Split
His upper and lower workout sessions were geared toward strength gains. In contrast, his push, pull, legs sessions were designed to induce hypertrophy.
- Upper Body
- Lower Body
- Rest
- Push (chest, shoulders, triceps)
- Pull (back and biceps)
- Legs
- Rest
Daily Nutritional Intake (Bulk)
- Calories: 3,000
- Protein: 150 grams
- Carbohydrates: 410 grams
- Fat: 85 grams
“I was eating 15 percent above my maintenance calories and was aiming to add two pounds per month,” Nippard explained.
Six months into the experiment, Nippard shared that he added 4.5 pounds of lean mass and gained 11 pounds of fat.
Daily Nutritional Intake (Recomposition Phase)
- Calories: 2,800
- Protein: 160 grams
- Carbohydrates: 335 grams
- Fat: 85 grams
“Our goal for this phase was to gain muscle and lose fat at the same time,” he shared.
After the recomp phase, Nippard lost 0.8 pounds of lean mass. He also lost a half-pound of fat.
Daily Nutritional Intake (Cut)
- Calories: 2,200
- Protein: 190 grams
- Carbs: 220 grams
- Fat: 60 grams
Final Check-In Results
“I started this experiment at 164.6 pounds and I’m ending it just over one year later at exactly 164.6 pounds. The question is, am I carrying more muscle now?
After a year of tracking his food and training, Nippard shared that he gained a total of 2.7 pounds of lean mass. The ultrasound results showed that he gained marginal muscle in his biceps and quads.
“That may not sound like much to some of you,” he said. “That’s almost like putting on four huge steaks of tissue in one year. At just under five feet five, adding that much tissue across my body is going to make a visual difference. I definitely see the biggest difference in my chest and my back but I see some gains in my shoulders and hamstrings too.”
“I did retain most of the gains [from the bulk] while cutting down. I kept more than half the lean mass that I put on which I think is pretty solid. I’m also leaner now. I started the experiment at 15.8% body fat and now I’m down to 14.5% body fat.”
Nippard continues to offer his fan base useful resources for building muscle. He recently broke down 22 of the best and worst exercises to effectively build the biceps. He also detailed the best and worst shoulder-building exercises to help individuals figure out which movements work best using specialized criteria.
Given that his latest experiment took a year to complete, it shows just how dedicated he is to providing his followers with actionable workout advice. Nippard managed to add 2.7 pounds of lean mass and dropped his body fat by one percent, highlighting the challenges that come with influencing body composition.
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