Month: December 2018

Get my Push Pull Legs training program here:
▹ http://jeffnippard.com/pushpulllegs

Get my signature kiwi-lime preworkout – save $$ using discount JEFF
▹ Prolific: http://bit.ly/prolificjeff
▹ High Volume (caffeine-free): http://bit.ly/highvolumejeff

Watch my interview with Bret Contreras:
‣ https://www.youtube.com/watch?v=92pQFyQnJsw

Watch my video on supplements with Ben Carpenter:
‣ https://www.youtube.com/watch?v=2kvn-KylevY

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Help SUPPORT the channel by:

1. Trying one of my training programs: → http://www.strcng.com/programs

2. Buying my channel merch:
→ http://bit.ly/jeffnippardmerch

3. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ https://www.PEScience.com/discount/jeff
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%

▹ Body-Analyser Weight and Bodyfat % Scale
‣ https://vitagoods.com/jefffit
‣ Use the above link to save 60% off!

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Follow me on social media:

INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher

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SOURCES:

Scientific References:

https://www.researchgate.net/publication/230756715_Periodization_Paradigms_in_the_21st_Century_Evidence-Led_or_Tradition-Driven

MUSIC
‣ Ryan Little
‣ https://www.youtube.com/user/TheR4C2010

Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

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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.

“How many reps should you do to build muscle” or whether you should train with “high reps vs low reps to build muscle” is a common question I get asked. And rightfully so, because using the right rep ranges within your workout is an extremely important factor for muscle growth, yet is an area of confusion for many lifters. In fact, most of us simply follow what’s known as the “strength-endurance continuum” which is the belief that: training with low reps, for example a powerlifting type routine, is the best for increasing strength but not the best for adding size. Training with high reps on the other hand is best for muscular endurance and again not the best for size. And as a result, there exists a hypertrophy rep range of roughly 6-12 reps, which is often proposed as the best rep range to build muscle.

But the truth is, recent emerging research has indicated that this hypertrophy rep range is actually much bigger than most people realize. In fact, given that 1) volume is equated for, 2) you’re training close to failure, and 3) you’re using a weight that is at least 30% of your 1RM, then muscle growth and size gains will be similar regardless of what rep range you choose to use – therefore disproving the concept of this hypertrophy rep range altogether. However, when you take a step back and start to think about it more practically rather than scientifically, the hypertrophy rep range actually starts to make more sense.

Although lower reps enable you to lift heavier weight, you will need to do more sets in order to match the volume you’d be able to achieve by using higher reps. This in turn can cause a lot of joint aches/pains and burnout if this makes up most of your routine. And the problem with higher reps is that it’s very metabolically taxing and presents risk of injury when doing so with compound movements. However, this doesn’t mean that lower reps and higher reps should be altogether. Lower reps are more beneficial for strength gains and higher reps are great for helping you push through metabolic fatigue.

Thus, you want to stick to 60-70% of your sets performed in the 6-12 rep range (moderate rep range with moderate weight), 15-20% of your sets performed in the 2-6 rep range (lower reps with heavy weight), and 15-20% of your sets performed in the 12-15+ rep range (higher reps with lighter weight). Doing so will enable you to reap the benefits from all rep ranges.

Keep in mind that rep ranges are just one of many factors that you need to optimize in order to see the best results in the gym. And if you’re looking for a step-by-step evidence-based program that shows you how to do so and how to maximize your efforts in the gym, then simply take my analysis tool below to find which program is best for you:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Descriptionbox&utm_campaign=LowvshighrepsmusclegrowthDec302018

FOLLOW ME ON INSTAGRAM & FACEBOOK:
https://www.instagram.com/jeremyethier/
https://www.facebook.com/Jeremyethierfit/

MUSIC:
https://soundcloud.com/lakeyinspired

LINK TO WRITTEN ARTICLE:
https://builtwithscience.com/high-reps-vs-low-reps/

STUDIES:
Rep range doesn’t matter for growth:
https://www.ncbi.nlm.nih.gov/pubmed/29564973 https://www.ncbi.nlm.nih.gov/pubmed/28834797 https://www.ncbi.nlm.nih.gov/pubmed/24714538
Volume and growth:
https://www.ncbi.nlm.nih.gov/pubmed/27433992
2-4 reps vs 10-12 reps:
https://www.researchgate.net/publication/311132772_Differential_Effects_of_Heavy_Versus_Moderate_Loads_on_Measures_of_Strength_and_Hypertrophy_in_Resistance-Trained_Men

HELPFUL RESOURCES (HIGHLY RECOMMEND GIVING THIS A READ!):
https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/

Full Positionless Podcast: https://www.lineups.com/articles/positionless-podcast-by-oliver-maroney/

FOLLOW OLIVER
Twitter: https://twitter.com/omaroneynba?lang=en
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Training Programs: http://www.become-elite.com/programs.html

Email me: becomeelitesoccer@gmail.com

FOLLOW ME!
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AGAINST ALL ODDS PODCAST!
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About Me
Name: Matt Sheldon
Age: 26
Nationality: USA
Job: Professional Soccer Player
Current Team: Free Agent
Last Team: Waterside Karori AFC (New Zealand)
Previous Team: Saint Louis FC
Position: RB/LB/RM
College: UC Davis

My Favorite Gear/Equipment/Apparel:
Gym Camera: https://amzn.to/2Qi501r
Main Camera: https://amzn.to/2IuGyHG
Main Lens: https://amzn.to/2IqpxOR
Vlogging Microphone: https://amzn.to/2y9F6pt
Bendy Tripod: https://amzn.to/2IsPsoM
Main Tripod: https://amzn.to/2IoZibj
Camera Bag: https://amzn.to/2QiCQ6q
Podcast Microphone: https://amzn.to/2DFmFyT
Camera Lights: https://amzn.to/2OX7G4k
Drone: https://amzn.to/2IqTcHn
Laptop: https://amzn.to/2Qkp82T
Favorite Soccer Ball: https://amzn.to/2QeFDxw
Second Favorite Soccer Ball: https://amzn.to/2OZlKub
Favorite Cleats: https://amzn.to/2DI6JMa
Favorite Gym Shoes: https://amzn.to/2IpUd2G
Cones: https://amzn.to/2IrkQ7l
Best Passing Rebounder: https://amzn.to/2OZcUN4
Speed Parachute: https://amzn.to/2IpLWvz
Mini Bands: https://amzn.to/2Qk0HCV
Spiky Foam Roller: https://amzn.to/2IrlP7x
Foam Roller: https://amzn.to/2OYWR1Q
Massage Therapy Gun: https://amzn.to/2T64HJB
Compression Gear: https://www.pacterraathletics.com/
Favorite Soccer Pants: https://amzn.to/2DE3m8Q
Favorite Training Top: https://amzn.to/2y0SbBn
Trusox: https://amzn.to/2OklmJI
Gym Headphones: https://amzn.to/2QeGYo2
Editing Headphones: https://amzn.to/2DHw1dm
Editing Software: https://amzn.to/2OkLjZx

As an Amazon Associate I earn from qualifying purchases.

Essentially we are following Matt Sheldon’s daily schedule. Showing you his exact soccer training sessions, his workouts, his weight lifting/weight training programs, his diet/nutrition, and mentality as he progresses through his professional soccer career. We want you guys, to be able to learn, be inspired by these videos, to gather information from quality professional level training sessions and to apply this knowledge to your own life.

We want to help you become elite level soccer players!

…………………………………………………………………………………………………………………………………………..

Become Elite is the complete soccer/football/futbol training experience.

Our website offers completely individualized, customized training programs that model professional and collegiate workout programs. We offer 4, 8, and 12 week soccer training plans, weightlifting plans, plyometric exercises, endurance workouts, nutrition guides, guide to counting your macros, fun workout challenges, t-shirts, and much, much more.

Our Instagram page delivers advice, tips, drills, how-to tutorials, and instructional videos all in a convenient and free space.

…………………………………………………………………………………………………………………………………………..

Visit our website for customized soccer training programs, official Become Elite t-shirts, workouts, and much more.

Instagram: @Become_Elite
Instagram: @MattSheldon23
Website: www.become-elite.com

soccer, football, training, lifestyle, train, footy, juggle, freestyle, cristiano, messi, programs, diet, diet plan, visualize, training program, offseason, preseason, cardio, stamina, weights, soccer specific, match fit, day in the life, soccer vlog, soccer vlogger, professional soccer vlogger, pro soccer day in the life vlog, blog, become elite, matt sheldon, etc.

*This SEATED Core Routine COULD be the most effective (and fastest) core workout you’ll ever do. And the best part about is that it’s for everyone!*

FREE 5 Minute Core Workout:
https://www.criticalbench.com/coreworkout

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When most people go to execute their “core strength workouts”, they tend to focus on nothing more than the all too common movements of simple crunches and leg raises. While many exercises do have their place in a complete core routine, the truth is that your core actually extends way beyond these surface level muscles.

If you really want to improve core strength as effectively as possible, some of the best exercises you can include in your program are seated movements. These exercises are some of the very best core strengthening exercises out there since it trains your core muscles based on their true function, which is to act as a stabilizing center while protecting the spine.

In this video, core and bodyweight training expert Meredith Shirk of Svelte Training takes you through a 3 minute seated core routine that is suitable for all levels.

For the past decade, Meredith has been passionate about achieving peak performance. Her keen self-awareness and innate understanding of human interactions has helped her clients gain confidence in their professional, personal and athletic careers.
On the business front, Meredith has consulted for major fitness brands and is currently developing a line of health food products.

For this amazing routine, it’s important to have proper technique and form is very simple. Just listen to her verbal cues while paying attention to her demonstration. These are simple but can be performed incorrectly if not careful.

Do these 6 movements for :30 seconds at a time and then repeat it for an additional 1 or 2 more sets. These 6 movements are adequate enough to really see great improvements in your core.

1. Side to Side Reach
2. Seated Jacks
3. Climbers
4. Toe Touches
5. Knee Ups
6. Front reach

Thanks for watching and make sure you check out Meredith’s training pages on Facebook, YouTube, and Instagram. Here are her links:

Facebook: https://www.facebook.com/SvelteTraining/

YouTube: https://www.youtube.com/channel/UCzf7_6DY2qiLv6ujWEd_ucw/featured

Instagram: https://www.instagram.com/svelte_training/

Website: http://www.sveltetraining.com

#criticalbench #strongbydesign #strongcore

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This Move Ages Your Spine
http://www.criticalbench.com/growth/core

Subscribe to Our Channel:
http://www.youtube.com/subscription_center?add_user=criticalbench

Follow us on Instagram (@thecriticalbench):
https://www.instagram.com/thecriticalbench/

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http://www.youtube.com/subscription_center?add_user=gymexercises

Stop wasting your money on useless supplements that do nothing but burn a hole in your wallet. In this video, you’ll discover the best supplements for muscle growth and why they work so well.

[FREE BOOK] CLAIM YOUR FREE COPY OF BULK UP FAST!
➜ http://www.musclemonsters.com/book

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➜ http://www.instagram.com/musclemonsters

FOLLOW ALAIN ON FACEBOOK:
➜ http://www.facebook.com/musclemonsters

BETA ALANINE STUDIES:
https://www.ncbi.nlm.nih.gov/pubmed/22270875
https://www.ncbi.nlm.nih.gov/pubmed/17136505
https://www.ncbi.nlm.nih.gov/pubmed/19210788/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4263036/
http://www.ncbi.nlm.nih.gov/pubmed/19210788
http://www.ncbi.nlm.nih.gov/pubmed/20386120

CAFFEINE STUDIES:
http://www.ncbi.nlm.nih.gov/pubmed/22496767
http://www.karger.com/Article/Abstract/118984
http://www.ncbi.nlm.nih.gov/pubmed/17851681
http://www.ncbi.nlm.nih.gov/pubmed/16937961
http://www.ncbi.nlm.nih.gov/pubmed/2333832

Training Programs: http://www.become-elite.com/programs.html

Email me: becomeelitesoccer@gmail.com

FOLLOW ME!
Follow Me on Instagram: https://www.instagram.com/mattsheldon23/
Follow Become Elite on Instagram: https://www.instagram.com/become_elite/?hl=en

AGAINST ALL ODDS PODCAST!
YouTube: https://www.youtube.com/channel/UC4SE6c97Qjscv4lfjaCMkMQ
Instagram: https://www.instagram.com/against_all_odds_podcast/?hl=en

FOLLOW MIMI:
YouTube: https://www.youtube.com/c/mimiestelle
Instagram: https://www.instagram.com/mimidugger/?hl=en

About Me
Name: Matt Sheldon
Age: 26
Nationality: USA
Job: Professional Soccer Player
Current Team: Free Agent
Last Team: Waterside Karori AFC (New Zealand)
Previous Team: Saint Louis FC
Position: RB/LB/RM
College: UC Davis

My Favorite Gear/Equipment/Apparel:
Gym Camera: https://amzn.to/2Qi501r
Main Camera: https://amzn.to/2IuGyHG
Main Lens: https://amzn.to/2IqpxOR
Vlogging Microphone: https://amzn.to/2y9F6pt
Bendy Tripod: https://amzn.to/2IsPsoM
Main Tripod: https://amzn.to/2IoZibj
Camera Bag: https://amzn.to/2QiCQ6q
Podcast Microphone: https://amzn.to/2DFmFyT
Camera Lights: https://amzn.to/2OX7G4k
Drone: https://amzn.to/2IqTcHn
Laptop: https://amzn.to/2Qkp82T
Favorite Soccer Ball: https://amzn.to/2QeFDxw
Second Favorite Soccer Ball: https://amzn.to/2OZlKub
Favorite Cleats: https://amzn.to/2DI6JMa
Favorite Gym Shoes: https://amzn.to/2IpUd2G
Cones: https://amzn.to/2IrkQ7l
Best Passing Rebounder: https://amzn.to/2OZcUN4
Speed Parachute: https://amzn.to/2IpLWvz
Mini Bands: https://amzn.to/2Qk0HCV
Spiky Foam Roller: https://amzn.to/2IrlP7x
Foam Roller: https://amzn.to/2OYWR1Q
Massage Therapy Gun: https://amzn.to/2T64HJB
Compression Gear: https://www.pacterraathletics.com/
Favorite Soccer Pants: https://amzn.to/2DE3m8Q
Favorite Training Top: https://amzn.to/2y0SbBn
Trusox: https://amzn.to/2OklmJI
Gym Headphones: https://amzn.to/2QeGYo2
Editing Headphones: https://amzn.to/2DHw1dm
Editing Software: https://amzn.to/2OkLjZx

As an Amazon Associate I earn from qualifying purchases.

Essentially we are following Matt Sheldon’s daily schedule. Showing you his exact soccer training sessions, his workouts, his weight lifting/weight training programs, his diet/nutrition, and mentality as he progresses through his professional soccer career. We want you guys, to be able to learn, be inspired by these videos, to gather information from quality professional level training sessions and to apply this knowledge to your own life.

We want to help you become elite level soccer players!

…………………………………………………………………………………………………………………………………………..

Become Elite is the complete soccer/football/futbol training experience.

Our website offers completely individualized, customized training programs that model professional and collegiate workout programs. We offer 4, 8, and 12 week soccer training plans, weightlifting plans, plyometric exercises, endurance workouts, nutrition guides, guide to counting your macros, fun workout challenges, t-shirts, and much, much more.

Our Instagram page delivers advice, tips, drills, how-to tutorials, and instructional videos all in a convenient and free space.

…………………………………………………………………………………………………………………………………………..

Visit our website for customized soccer training programs, official Become Elite t-shirts, workouts, and much more.

Instagram: @Become_Elite
Instagram: @MattSheldon23
Website: www.become-elite.com

soccer, football, training, lifestyle, train, footy, juggle, freestyle, cristiano, messi, programs, diet, diet plan, visualize, training program, offseason, preseason, cardio, stamina, weights, soccer specific, match fit, day in the life, soccer vlog, soccer vlogger, professional soccer vlogger, pro soccer day in the life vlog, blog, become elite, matt sheldon, etc.

If you have back pain, particularly if you spend a large portion of the day sitting, then you will want to watch this video. I’m going to show you something you can do every day to get a strong low back and start getting rid of the pain that can keep you from your workouts at the least and be disabling at its worst.

Your game plan for getting a stronger lower back starts with the most important exercise of all, the deadlift. This compound push/pull exercise forms the foundation of any good lifting program. It is perhaps the most functional exercise outside of the squat and is one that you need to master if you want to build a strong and powerful physique.

The issue with the deadlift is that, if done properly, it lacks the concentric shortening cycle for the lumbar paraspinals (the muscles most often weak when low back pain is present) having instead a heavy reliance on isometric strength of these muscles. The deadlift is not a back extension movement but rather a hip driving or hip extension and glute firing movement. The lower back is instead held in a slight arch with an isometric contraction of the lumbar spinal muscles and maintained throughout the bar’s ride to the top.

If you do this exercise incorrectly you will be using far too much low back, which is not equipped to hold the amount of weight that is usually used on a deadlift. You need the support of the legs and the incredibly strong muscles of the hips and glutes to drive this movement. That said, there is a small percentage of concentric shortening of the low back muscles that occurs at the top of the lift (not over extension mind you, just at the top as you reach vertical). This accounts for a small percentage of the weight lifted. Because of this, you would have to be deadlifting in the neighborhood of around 500 pounds in order to get an appreciable effect on the concentric overload of the low back.

Even then however, the deadlift is not something that you would normally perform on a daily basis, meaning that you would need some other options of things to do on non deadlifting days to keep your lower back getting incredibly strong. This is where the kettlebell swing comes in. This exercise is also a hip hinge movement that is performed with much lighter weight than the deadlift. The benefit is however that it is a conditioning exercise that could fit in perfectly on your non weight training days and can be done for longer time to give you an endurance benefit and the volume needed to train the area properly.

That is not enough either though. This is where you want a staple strength training exercise that can be performed on push days or even leg days that can give you even more overload. This is where the weighted hyperextension comes in most effectively. This is the best exercise for taking the lumbar paraspinals from an elongated position to a shortened position to fully train them through their full range of motion. The big key here is not to do the hyper part of hyperextension. It isn’t necessary. You simply want to contract until your spine is in a neutral position, hold for a contraction and then return.

Finally, even on non-training days you can and should work on some corrective exercises for your deficiencies. If you have a weak low back, you should explore the use of a couple sets of either high hip bucks or bodyweight supermans just to engage and awaken the muscles of the low back with low intensity but additional volume. Over the course of time, the use of all of these strategies gives you a daily attack plan that will create an incredibly strong low back and help you to get over most if not all of the back pain you may be having from having let your back get this weak in the first place.

If you are looking for a complete workout program that lays out the right sets, reps and volumes to help you get a strong low back and want to start training like an athlete today, head to the link below and get the ATHLEAN-X Training System.

For more videos on how to get rid of lower back pain and the best back stretches and exercises for a sore low back, be sure to subscribe to our channel here on youtube and turn on notifications so you never miss a video when it’s published.

Get a Strong Back in 90 days – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

In today’s video I show you my training session following a few days of rest for Christmas. With a new year, new season and lots of new goals approaching, it’s time to get back to work. I also share some details of my brand new upcoming training program that will be releasing early in the new year. Stay Tuned!

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For training programs, training apparel, blogs and more; check out the 7MLC Training Wesbite: https://www.7mlctraining.com

Follow me on social media:

Instagram: http://www.instagram.com/michaellewiscunningham
Facebook: http://www.facebook.com/michaellewiscunningham
Twitter: http://www.twitter.com/CunnyGoesHam

For Business Inquires Email:
info@7mlctraining.com

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Music:

Track: Au5 – Closer (feat. Danyka Nadeau) [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://youtu.be/B-Jj017-2pQ
Free Download / Stream: http://ncs.io/CloserYO

Tags: a day in the life of a soccer player, individual soccer training, individual training for footballers, how to train by yourself, individual first touch training, individual speed dribbling training.

If you’re a hardgainer who struggles to gain weight and build muscle, follow this simple workout plan specifically created for skinny guys.

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➜ http://www.musclemonsters.com/book

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