The Most Effective Science-Based Shoulder Focused Full Body Workout
Get my Full Body Training Program:
‣ https://www.jeffnippard.com/programs/...
If you’ve only been in the gym for a year or two, I’d recommend starting with my fundamentals program instead, which has you training full body 3 days a week instead of 5x/week. https://www.jeffnippard.com/programs/...
More details on the high frequency program:
This program is designed for intermediate to advanced trainees who are in need of something new to drive continued progress. This is a very unique training style that uses the highest possible frequency of training (hitting every muscle 5 days a week). Full body training has several advantages including:
Reduced soreness = better performance
Improved recovery capacity = more progress
Improved mind-muscle connection per exercise = more focus
High quality volumes = better muscle growth
Also includes:
EXACT sets, reps, exercises, rest time, RPE targets
Exercise substitutions
Video links for every exercise
Full summaries of volume for every bodypart
“Program Explained” section
A full FAQ’s section
39 scientific references
Get it here: http://jeffnippard.com
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SUGGESTED VIDEOS
Watch my Science Explained video on high frequency full body training:
‣ • Full Body 5x Per Week: Why High Frequ...
Watch my Lateral Raise technique tuesday video:
‣ • How To Build Capped Shoulders: Optima...
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A Disclaimer About EMG Research:
There are various reasons to be skeptical about EMG research. Just because an EMG study shows higher EMG amplitude does not necessarily guarantee that there is greater muscle activation (although this is most likely assuming the procedure was carried out correctly). In videos, I typically use the phrase "muscle activation" as an approximation to shortcut this bit of nuance.
However, greater muscle activation still doesn't guarantee greater hypertrophy over time, as there are situations when muscles can hypertrophy in the absence of activation (such as when being stretched). Still, in my opinion, if all else is equal, there is good reason to think that some activation should lead to better muscle growth than no activation and that more activation should lead to more muscle growth than *less activation*. At this point, there is a big question mark in the literature as to just how much EMG evidence lends credence to long-term muscle hypertrophy. Based on some correlations in the data, I suspect that it is actually more useful than much of the online fitness community seems to think at this moment in time, but skepticism should still be exercised.
In this video, I am not using EMG evidence to say "Exercise X is better than Exercise Y" but rather to prove the conceptual point that all heads of the delts are active to an appreciable degree in the OHP. Since this finding also makes sense biomechanically (given the combination of shoulder flexion and shoulder abduction present in the OHP) I believe this is a fair corroborative application of this research.
Study cited: Saeterbakken et al, 2013
https://pubmed.ncbi.nlm.nih.gov/23096...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
‣ / @rashaunr5777
Filmed at 24 hour Body And Soul in Kelowna, BC
https://www.bodyandsoulkelowna.com/
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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