Jeff Nippard: The Bodybuilding Hero We Need (Backed By Science)

Jeff Nippard is a former powerlifting standout turned YouTube sensation. Over the last 14 years, Nippard dedicated his time to studying exercise science and pumping serious iron in the gym.

He’s an all-natural bodybuilder, can crank out 500+ pound deadlifts, and even serves as a guest lecturer at some pretty legit bodybuilding forums and summits worldwide.

Today, he’s known for crafting killer workout programs designed for pure mass and strength.

It’s safe to say that Jeff Nippard is the bodybuilding hero we need….and everything he says is backed by research and science. Keep reading to learn all there is to know about Jeff Nippard.

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Who is Jeff Nippard?

Jeff Nippard is as legit as they come in regards to bodybuilding and powerlifting.

He made his first entry into the industry back in 2012 when he was just 22 years old. While most guys were just graduating from college, Nippard was claiming the title of Mr. Junior Canada.

Two years later in 2014, he would set the then-record for the bench press in his native Canada.

Nippard builds his reputation in the bodybuilding sphere on the fact that he’s completely drug-free and all-natural.

He’s also pretty well-educated.

That’s right, Jeff Nippard also has a Bachelor of Science in biochemistry to his name. And, he uses his in-depth knowledge of exercise science to craft workout programs for all skill levels.

This popular bodybuilder has trained both men and women in bodybuilding and has had the opportunity to share his knowledge at the 2014 Fitness Summit and at the University of Iowa.

Still not impressed?

Then, you have to take a look at his online presence.

On Nippard’s website, you can learn about who he is and take a look at the training and nutrition programs he developed himself (backed by science, of course!).

Or, you can make the trip over to his YouTube channel to check out his weekly videos.

You won’t even realize that you’ve been trapped in the Nippard web until you realize you’re 15 minutes into a video about training principles or proper deadlift form.

Jeff Nippard: Worth the Hype?

Jeff Nippard seems to know all there is to know about getting jacked or getting shredded. But, does he have the stats to prove he knows what he’s talking about?

Well, we think so.

Here’s a look at his best lifts, thus far.

Squat: 502 pounds
Bench Press: 336 pounds
Deadlift: 518 pounds

If you know anything about powerlifting records, you may be disappointed with these numbers. After all, some guys can deadlift over 1,100 pounds and bench press over 800 pounds.

Well, there’s also a pretty good chance you don’t know much about Nippard’s stature. This guy stands at just 5’5” and weighs between 160 and 180 pounds (it depends on the time of year).

For his size, he’s basically pure brute strength with just 10% body fat.

And, just to prove that he’s the real deal and has some experience in the industry, we want to point out his accomplishments on the stage.

He graced the stage in several countries between 2013 and 2015, placing first in several Canadian provincials and even clinching second place in the Canadian Championship in 2014.

Maybe he doesn’t have the most titles to his name, but he’s seriously the real deal!

Is Jeff Nippard a Natural Bodybuilder?

In all honesty, that depends on who you ask.

Nippard himself claims to be a drug-free bodybuilder who earned his physique by giving himself to the gym for 14 straight years. During that time, he only took one solid week off of training.

He also has his genetics to thank. It seems that both of his parents consider themselves to be bodybuilders too, with his mother being able to put up a staggering 150-pound bench press.

For reference….she weighs just 100 pounds!

Then, there’s his education.

Based on the thought that goes into the programs he creates and the science used to back them up, it sure as hell sounds like he knows what he’s talking about. It wouldn’t make sense to design workout programs to help others build mass when you take the shortcuts, right?

But, there is a bit of skepticism from online forum users. That’s because many believe his stocky 5’5” 160 pounds of basically pure muscle (10% body fat) isn’t possible without steroids.

And, it wouldn’t be unusual in bodybuilding. After all, even legends like Arnold Schwarzenegger and Jay Cutler used ‘roids at some point.

Until proven otherwise, we’re going to take Nippard’s word for it—he’s natural.

Jeff Nippard’s Programs & Guides

Question: How many years have you scoured the online forums and bodybuilding websites looking for the perfect routine? Probably longer than you’ve ever stuck to a routine you found.

Jeff Nippard’s website can be a little overwhelming when it comes to choosing a routine.

But, he makes it as easy as possible….He clearly breaks down the focus of each routine in the name and uses a visual scale to show the goals and skill level required for each.

Need a little help deciding which one is the “one” for you? Below, we’ll briefly describe each.

High-Frequency Full Body Program: Looking to shock your muscles into pure gains after dreaded plateaus? Then consider this high-frequency routine. This program will bring you to the gym 5 days a week, hitting some muscle groups each and every day. It’ll keep your muscles guessing, trigger serious gains, and is solid for intermediates.
Upper Lower Size and Strength Program: Noob gains are great until they start to slow down after a few short months. When that happens, this size and strength program is a good choice. Nippard considers this to be one of his most draining programs, allowing you to capitalize on your weaknesses and keep your gains coming.
Intermediate-Advanced Push/Pull/Legs Hypertrophy Program: PPL programs are some of the most popular out there these days. With this one, you’ll be in the gym 6 days a week, draining each muscle group directly 2 times a week. After just 16 weeks, you’ll see some serious mass and pure strength as a result of unique high volume training.
Fundamentals Hypertrophy Program: Are you a true noob? Then you’re going to like this program that actually comes with 3 different routines within. Over the course of 24 weeks, you’ll learn the basics of form and pack on muscle mass like never before. This is a great program to start with before catapulting to Nippard’s more advanced programs.
Women’s Specialization Program: This program is for the ladies who really want to look good at the beach next summer. It’s considered a hypertrophy routine that targets the muscles that women want to build for that perfect figure, including the glutes, shoulders, and abs. Beware: This routine is more lower-body heavy than most.
Glute Hypertrophy Program: Thankfully, this Nippard routine is designed for all skill levels. Over the course of 8 weeks, you’ll hit the gym hard to build up those glutes for pure lower body strength and a solid physique. Don’t worry, this routine also includes upper body exercises too!
Arm Hypertrophy Program: No amount of bench presses or cable rows will build arm mass quite like hitting the biceps and triceps directly. This arm hypertrophy routine by Jeff Nippard will help you to build massive arms that’ll give you the confidence to wear tank tops in the summer. This intermediate program lasts just 8 weeks.
Bench Press Specialization Program: Looking to really prove your worth at the gym and send your bench press PR through the roof? Then think about using this program that prioritizes your bench press over anything else. Over 8 weeks, you’ll work on building up your bench form, ramp up the volume, and watch your 1RM grow.
10 Week Squat Specialization Program: For the guys who truly desire lower body strength, take on this 10-week squat program. You’ll get some expert insight into how this exercise is really done to guarantee solid form and pure gains. As the weeks pass, you’ll be training heavier and more intensely on the squat rack than ever before.
Back Hypertrophy Program: Nothing gets people to take you seriously at the gym quite like a sculpted back with bulging muscles. This 9-week back program will guide you toward that coveted V-shape that makes your upper body look massive. This intermediate program is exactly what you need to turn back noob gains to real gains.
Men’s Shoulder Hypertrophy Program: Guys, you know how hard it can be to build those boulder shoulders, no matter how hard you hit the shoulder press at the gym. Luckily, this routine lasts just 8 weeks and will help to sculpt your entire shoulder from the back to the top to the front. It’s time to work on filling out those sleeves.
Women’s Shoulder Hypertrophy Program: Hey, even the ladies want to build some serious shoulder mass now and then. The real goal of this 8-week program is to build shoulder mass and make your waist look even smaller. You’ll end the program with neatly sculpted deltoids that’ll even put the guys at the gym to shame.
Chest Hypertrophy Program: When summer comes and you want to look good with your shirt off, you have to build pure chest mass. This program will walk you through 8 weeks of brutal chest workouts designed to sculpt and strengthen your upper body. Better yet, you may just bump up your bench press PR by the end of this program.
Forearm Hypertrophy Guide: Forearm strength and size is something that’s generally overlooked, but can really bring out the gains in your biceps and triceps. For 8 weeks, your forearms will be put through the wringer to increase forearm size and grip strength. That’s exactly what you need to also send your deadlift and bench PRs to new levels.
Neck and Trap Guide: A jacked upper body will never look as good as it does when your traps and neck are clearly trained and massive as well This 8-week routine will help you to build some serious mass in these areas, muscles that are often overlooked or neglected by the average gym-goer.
The Ultimate Guide to Body Recomposition: This is the most comprehensive guide that Jeff Nippard has released to date. In this guide, Nippard goes into insane detail about properly fueling your body to see real gains and the nutrients your body needs to power through workouts like never before.

Thankfully, all of Nippard’s workout programs are backed by science and relevant studies. So, any of these can work for you…..it’s now up to you to decide which one meets your needs.

Fuel Your Body Like Jeff Nippard (Recommended Supplements)

You know it, your buddies at the gym know it, and Jeff Nippard can certainly vouch for it. A combination of the right supplements will turn your noob gains into serious muscle mass.

So, are you ready to fuel your body like Nippard? Then, think about adding these five supplements to the hypertrophy program you’re currently working on.

Whey Protein

You can’t expect to see serious gains without getting enough protein in your diet.

And, since loading up on protein during the day can be a little time-consuming, Nippard recommends supplementing with whey protein (and a little casein) at least once a day.

The combination can help to build serious mass, ease digestion, and build strong bones.

Recommendation: At least 0.7-1g/lb

Jeff Nippard is sponsored by PEScience and so he recommends SELECT Protein by PEScience. Click the image below to check it out on Amazon.

Pescience select protein image — Click the image to check the price on Amazon.

Click here to read Amazon reviews of PEScience SELECT Protein.

Caffeine

Caffeine gets a bad reputation as the most widely-consumed drug in the entire world. But, Nippard can’t deny that it definitely has a place in the gym when you want to progress.

This supplement can help to override fatigue, maximize your volume, and burn more calories.

Just note that Nippard suggests cycling off of caffeine for a few days now and then. That all comes down to defeating your body’s tolerance to daily caffeine intake.

Recommendation: 3 to 7 days off of caffeine every few months

We’ve recommended The Genius Brand in the past and we also recommend their caffeine supplement too; Genius Caffeine.

Genius caffeine image — Click the image to check the price on Amazon.

Click here to read real Amazon customer reviews for Genius Caffeine.

L-Theanine & L-Citrulline

We’re going to combine these two because Nippard doesn’t go too in-depth about either.

L-theanine is a solid supplement when it comes to cranking up the alertness and focus that comes from caffeine. It’ll send your workouts into overdrive both mentally and physically.

And, L-citrulline can help to send your L-arginine levels through the roof. It’ll help you to crank out more sets, boost workout volume, and even reduce that unavoidable muscle soreness.

Recommendation: 4mg/kg per day of L-theanine and 4-10g of L-citrulline an hour prior to working out

You can find both of these ingredients in Nippard’s recommended pre-workout by PEScience, Prolific.

Pescience prolific pre workout image — Click the image to check the price on Amazon.

Click here to read Amazon customer reviews for Prolific.

Creatine

Many people assume that Jeff Nippard is on steroids. But, we’re pretty sure his gains are actually from years and years of creatine use.

And, just about every serious bodybuilder uses this supplement.

Though it doesn’t build muscle mass directly as many people assume, creatine can help you to build strength and power during a workout. Long-term, you’ll build serious mass.

Recommendation: 3-5g post-workout

Be Like Jeff: A Look at His Merch and Discount Codes

How seriously do you really take your gains? Well, if you’re still using store brand whey protein or your old high school gym shoes, then the answer is “not serious enough.”

We get it: The good stuff will usually dig a little deeper into your bank account.

Lucky for you, Jeff Nippard has his own discount codes to save you up to 15% on the products he actually recommends in the gym. Take a look at the gear you can stock up on.

RISE Brand (Code: JEFF)

Jeff Nippard doesn’t seem to leave home without his RISE lever weightlifting belt in tow.

This belt is crafted from several thick layers of genuine leather and stays shut indefinitely thanks to the unbelievably durable lever closure system. Plus, it has a 1-year warranty!

But, don’t just take our word for it. Consider the fact that Nippard can deadlift and squat over 500 pounds while wearing this belt around his waist.

PEScience Supplements (Code: JEFF)

Do you want to speed up your gains and send those plateaus packing? Then, it’s time to fuel your body with the best of the best supplements that Nippard himself recommends.

Enter Jeff Nippard’s, Training Stack. This pack comes with three supplements: Multivitamins, protein, and pre-workout powder.

You can also stock up on creatine in the form of powder or capsules to push your workouts to new extremes and guarantee massive gains later on.

Adidas Men’s Powerlift.3.1 Cross Trainer

Nothing will get your PRs off the ground quite like a solid pair of weightlifting shoes.

We’re under the assumption that Jeff Nippard sports the Adidas Men’s Powerlift 3.1 Cross Trainers at the gym.

These pretty sweet sneakers offer solid support during heavy lifts and are breathable enough to keep your feet cool and dry during long lifting sessions.

Adidas powerlift 3.1 cross trainers image — Click the image to check the price on Amazon.

Click here to read Amazon customer reviews for the Adidas Powerlift 3.1.

Bear Mode: Getting Bulky

Plenty of guys want to get absolutely shredded and build pure muscle mass in the gym. But, sometimes that means looking a little scrawnier than you’d like.

That’s where Bear Mode enters the picture.

And, Jeff Nippard himself has had his go at bear mode once or twice.

This is a body type where you intentionally bulk up (yes, that means beefing up the body fat) to look absolutely massive. It’s about looking jacked and like you’re the real deal with your shirt on.

There’s plenty of “give and take” when it comes to bulking up without taking it too far.

Luckily, Jeff Nippard can help you to keep bear mode under control.

Survival of the Fittest: Athlean X vs Jeff Nippard

If you’re caught between Athlean X and Jeff Nippard, then you’re in a pretty good place. Both brands develop scientifically-backed workout programs and push out engaging YouTube videos.

Whether your goal is to burn fat, get shredded, or bulk up, they each have a routine for you.

And, to make the choice even more difficult, Jeff Nippard and Jeff Cavaliere both have experience in the industry and degrees in exercise-related fields to back up their programs.

So, which will you choose?

Well, that’ll all come down to personal preference.

Getting Washboard Abs With Jeff Nippard

One thing’s for sure: A lot of people just don’t understand how to build a six-pack these days.

They either crank out hundreds of reps of crunches or hold planks for minutes at a time. Day in and day out, they just don’t see much of a difference in gains after a while.

Jeff Nippard’s ab guidelines revolve around muscle fibers and the different muscles of the abs.

He recommends different rep ranges to target true mass, including 6-15 reps for hypertrophy and 15-20 reps for endurance.

Variety is also key in Nippard’s mind.

Instead of countless sets of old-school sit-ups and crunches, Nippard suggests somewhat unconventional exercises like bicycle crunches and hanging leg raises.

Jeff Nippard Doesn’t Skip Leg Day (and Neither Should You!)

Jeff Nippard is one of the rare bodybuilders of the 21st century that truly desires leg mass.

And, that’s exactly why he’s pushed out YouTube videos explaining his very own leg workouts. Not only have they helped him to bulk up his thighs, but they’re also backed by science.

So, they’re a bit more in-depth than the average “leg day,” per se.

Instead of just doing a few sets of squats once or twice a week, Nippard puts a little more thought into his routines. That means different rep ranges and targeting each leg muscle directly.

It’s time to build legs like Jeff Nippard (the legs you’re not ashamed to show off at the gym).

How to Deadlift Life Jeff Nippard

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Light weight! Ain’t nothin but a… kiwi! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The big @rise summer sale is now live! My programs on jeffnippard.com are all 25% off this week as well. Link in my stories! #yeahbuddy

A post shared by Jeff Nippard (@jeffnippard) on Jul 1, 2020 at 7:08am PDT

Deadlifting like Jeff Nippard is no easy feat. Well, that’s because he actually recommends doing each style of deadlift right instead of cutting corners for the sake of PRs.

In doing so, he released a video series on YouTube walking viewers through each major type.

He explains the correct way to do the conventional, Romanian, and sumo deadlift, down to the fine details like the angle your feet should be at and the style of grip you use.

And, instead of just saying, “This is how you do it,” Nippard also reviews the common mistakes for each style and how to fix them.

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