Fitness expert Jeff Nippard never ceases to amaze the fitness community with his science backed insights on training and nutrition. Recently, Nippard tackled a lower body training session and shared some insightful tips as he went along.
Jeff Nippard is a Canadian natural bodybuilder, powerlifter, fitness expert and personal trainer. He has carved a niche for himself in the YouTube fitness community with science backed content. Apart from years of training, Nippard’s knowledge comes from a bachelor’s degree in biochemistry.
Over the years, the Canadian has trained many natural bodybuilders and powerlifters. Nippard himself held the 2012 Mr. Junior Canada title and also had the Canadian national record for bench press attached to his name.
Nippard’s YouTube content revolves around sustainable and scientifically proven methods of training and diet. Over the last few months, he has shed light on topics like minimalist training principles and common nutrition mistakes. His six-part Push Pull Leg series based on minimalist training philosophy is also underway on his YouTube channel.
In his recent leg training session, Nippard trained with Layne Norton. He is a professional natural bodybuilder and a powerlifter who has led successful careers in both disciplines. He holds a bachelor’s degree in biochemistry and a PhD in Nutritional Sciences. As a result, the 38-year-old has also made significant contributions to the community with several publications. Norton guided Nippard to winning the Canadian National Gold Medal in 2012.
“He’s the first person who convinced me that you don’t actually need to eat clean to get shredded as long as you hit your macros,” Nippard stated.
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Nippard attributes his knowledge of training and nutrition to Norton. So, let’s check out how the coach and student turned the clock back and got a good day’s work in.
Jeff Nippard goes through a science-based lower body training session
Warm-Up
Nippard and Nortan warmed themselves up with a few dynamic warm-up drills before jumping into the workout. They performed bird dogs and hip-Back opener for 5 reps per side and started the workout.
Exercise 1: Deadlifts
The duo took to the deadlifts next and worked their way up to one heavy top set of two reps (a heavy double). Nippard reiterated that one heavy set per week is enough to get most out of an exercise if you want to keep the volume low for injury prevention or if you don’t have a lot of time to spend in the gym.
“People confuse ‘what works’ with ‘optimal’. Is a single set per week ideal for strength? Probably not. However, for me it is much more important to be able to continuously and consistently be in the gym. If that means I should do a little bit less volume on the main lift so that I can stay healthy and stay in the gym, then that’s still better practically than what might be optimal in theory,” Dr. Layne Norton said.
Nippard and Lane performed a full warm-up pyramid to work their way up to the heavy top set. After performing the working set for two reps at 7 to 8 RPE, the duo moved on to the next exercise.
Exercise 2: Pendulum Squats
Nippard and Layne performed pendulum Squats as the second exercise of the lower body training session.
The pendulum Squats machine in Nippard’s gym offers great support to the lower back which is the reason it’s his favourite machine.
“And I find it offers a smoother movement path than a hack Squat. The counter balance is also behind you which I find makes it a little easier to get out of the hole and a little harder at the lockout. So that makes the strength curve feel very unique,” Nippard stated.
Additionally, the pendulum squat machine enables pushing close to failure safely which makes it a good hypertrophy exercise.
After a few warm-up sets, Nippard got a working set of 8 to 10 reps under his belt with an RPE of 9. Following this set, he moved on to the next exercise of the day.
Exercise 3: Glute-Hamstring Raises
This hamstring focused exercise followed the pendulum Squats. Nippard and Norton performed this movement on the glute hamstrings raise machine. It uses weight for assistance and not for resistance. Therefore, the less weight you use, the harder the movement gets.
The duo performed three sets of this movement for 8 to 10 reps and jumped into the next exercise.
Exercise 4: Leg Extensions
Nippard and Layne Norton performed this quad isolation movement next to the Prime Fitness leg extensions machine. The machine has three plate horns and loading the plates on different weight horns emphasizes different aspects of the range of motion.
Loading the weight on the top horn emphasizes the stretch aspect while loading it on the middle horn spreads the load more evenly throughout the range of motion. However, using the bottom horn can help emphasize the contracted position at the top of the movement.
“If you think about where you are strongest in a leg extension, you are actually strongest at the beginning. So you’re strongest in the stretched position,” Norton said.
He added:
“Another point I like to make about leg extensions is you really want to get the leg Extensions so that the pad goes under the seat as far as possible. The further back this pad goes, the more stretch you get in the quads. There is pretty conclusive literature demonstrating that the stretched position is really critical for hypertrophy.”
Nippard and Norton performed three sets of leg extensions and focused more on the stretched position of the calves. They performed a few partial reps in the stretched position at the end of the set as an advanced intensity technique and took to the final exercise of the day.
Exercise 5: Leg Press Toe Press
Jeff and Layne wrapped up the training session with this exercise to train the calves. They performed 3 sets of this exercise for 12 to 15 reps and called it a day in the gym.
Overall, the workout included:
Warm-up
- Bird Dogs – 5 to 10 reps per side
- Hip and Back Opener – 5 reps per side
Workout
Exercise 1: Deadlifts
- First warm-up set – 4 to 5 reps with 45 percent of the weight you intend to use for the working set
- Second warm-up set – 3 to 4 reps with 65 percent of the weight you intend to use for the working set
- Third warm-up set – 1 to 2 reps with 85 percent of the weight you intend to use for the working set
- Working set – 1 set of 2 reps (Heavy Double) @ RPE 7 to 8
Exercise 2: Pendulum Squats
- Warm-up sets – 2 to 4 sets of 2 to 5 reps (gradually add more weight)
- Working set – 1 set of 8 to 10 reps @ 8 to 10 RPE
Exercise 3: Glute-Hamstring Raises
- 3 sets of 8 to 10 reps
Exercise 4: Leg Extensions
- 3 sets of 10 to 12 reps
Exercise 5: Leg Press Toe Press
- 3 sets of 12 to 15 reps
Jeff Nippard’s YouTube content is a potent source of Pre-workout motivation and bodybuilding knowledge. Stay tuned with Fitness Volt for more such fitness content.
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