How To Make Gains At Every Level (ft. Picture Fit)

Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience.

Subscribe to PictureFit here:

If you’re still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program:

Get my Ultimate Guide To Body Recomposition here:

All my science-based training programs:


Help SUPPORT the channel by:

1. Trying one of my training programs: →

2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ Use discount code JEFF to save 10%

The shirt, shorts and belt I’m wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:


0:00 Intro
1:12 Nutrition for muscle growth
2:30 Beginner Training (1-2 years)
4:36 Intermediate Training (1-5 years)
7:55 Advanced Training (4-5 + years)



Rates of muscle gain:

Muscular potential for women:

Daily protein intake:



Eccentric stuff:

Training Frequency:

Specialization Phases and Volume:


Bankrupt Beats:

Epidemic Sound
Everyday Walkabouts – Stationary Sign

Filmed by Matt Dziadecki:
Written by Jeff Nippard
Edited by PictureFit & Jeff Nippard


Follow me on social media:

PODCAST ‣ The Jeff Nippard Podcast


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).


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.

Leave a Reply

Your email address will not be published. Required fields are marked *