Jeff Nippard @JeffNippard Twitter profile

Last Seen Profiles

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@Shither125214

@garubaado

Jeff Nippard

@JeffNippard

3 months

@theneedledrop you’re allowed to skip interludes/skits on a 10/10 but that’s it

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Jeff Nippard

@JeffNippard

1 year

Exercise is always health-promoting! (And tweets like Crowder’s don’t encourage anyone to exercise more)

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Jeff Nippard

@JeffNippard

11 months

@davenewworld_2 Nope

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Jeff Nippard

@JeffNippard

2 years

Everything you need to know about protein for muscle growth. A thread covering daily protein intake, protein meal spread, protein quality, timing, and safety.

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Jeff Nippard

@JeffNippard

11 months

You can’t always tell who is healthy by just looking at them. Fit-looking people can be very unhealthy. And fit people sometimes know the very least about health because genetics and special sports supplements are cheat codes for appearing fit.

Patrick Bet-David

@patrickbetdavid

11 months

Who looks healthier? RFK Jr is 69 years old. Dr. Hotez is 65 years old Makes you think…

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Jeff Nippard

@JeffNippard

11 months

What was I wrong about? The covid vaccines prevented (and continue to prevent) severe disease, hospitalization and death. They prevented spread until new variants became evasive. Risk of covid is still > risk of vaccine side effects. That’s all still true.

steve cook

@stevecook

11 months

@JeffNippard Totally agree with Jeff on this. Will say that I was hoping for Jeff to come Out and admit how wrong he was about the Covid vaccine with all the data that has been brought to light.

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Jeff Nippard

@JeffNippard

1 year

Obesity shouldn’t be framed as being a choice. There are too many factors at play for “choice” to be a fair descriptor. Genetics, childhood & maternal diet, education level, income, stress, disabilities, mental health, etc all factor into the calories in, calories out equation.

Everything Out Of Context

@EverythingOOC

1 year

What’s 𝖺𝗇 unpopular opinion that’ll get you in this position?

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Jeff Nippard

@JeffNippard

9 months

4 non-negotiables for muscle growth 💪🏼 1. Train hard (close to failure) 2. Eat enough protein (0.7-1g/lb) 3. Eat enough calories (~10% deficit to ~10% surplus) 4. Do 1-3 for at least a year (be consistent)

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Jeff Nippard

@JeffNippard

11 months

Steroids have a bigger impact on how muscular you are than all of training and nutrition. Isn’t that kinda crazy? I wish more enhanced ppl would acknowledge this rather than leading on that their exercise execution or programming is making the big diff.

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Jeff Nippard

@JeffNippard

4 months

Nope. Diet soda is totally inert with regard to your health. It also helps with weight loss, unlike regular soda which is packed with empty calories. Diet soda is great. I have 1-2 cans every day. 🥤

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Jeff Nippard

@JeffNippard

7 months

It’s sometimes ok as long as you control the negative

☔

@Whotfismick

7 months

what opinion about cheating will have you like this?

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Jeff Nippard

@JeffNippard

2 months

It’s not inherently. I think there’s an overlap of some values though: Lifting gives a sense of meritocracy (the more you put in, the more you get out), similar to many right-wing views about capitalism. Lifting is usually an individualistic pursuit. I think this appeals to

Panda

@VivaLaPanda_

2 months

Serious question: why is being swole right-coded?

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Jeff Nippard

@JeffNippard

1 year

Push Pull Legs 2023 🔜

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Jeff Nippard

@JeffNippard

1 year

You do not need to cycle off of creatine. Creatine is one of the most well-researched supplements that consistently shows positive health, performance, and cognitive effects. There is no evidence that your body becomes desensitized to creatine.

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Jeff Nippard

@JeffNippard

1 year

None of these exercises will build any noticeable muscle mass at all. Not even close to enough tension. They will burn some calories and improve endurance though.

Robust Feed

@RobustFeed

1 year

NO EQUIPMENT FULL BODY HOME WORKOUT TO BUILD MUSCLE 1. Burpees

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Jeff Nippard

@JeffNippard

6 months

Here’s why Sam Sulek’s training is smart

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Jeff Nippard

@JeffNippard

3 months

Man, so many people still think more size = more knowledge. Tbh, I find this one of the more challenging obstacles for doing education as a natural bodybuilder. There simply will be a sizeable % of people who will discredit your information based on appearances alone. Kinda

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Jeff Nippard

@JeffNippard

2 years

One of the coolest transformations I’ve ever seen 🔥

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Jeff Nippard

@JeffNippard

11 months

It’s crazy how many enhanced guys will point out that natural guys are smaller than them and then imply that the reason we’re smaller is because we either don’t train as hard or don’t do some exercise technique the “right way”. Guys: it’s roids + genetics. That’s it.

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Jeff Nippard

@JeffNippard

1 year

An actual systems map of obesity. It just IS more complicated than “putting the fork down”

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Jeff Nippard

@JeffNippard

10 months

Everything you need to know about creatine, simply explained 🌫️

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Jeff Nippard

@JeffNippard

11 months

@jordanbpeterson do you know what definition means?

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Jeff Nippard

@JeffNippard

9 months

Resurrecting the triceps kickback 🪦

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Jeff Nippard

@JeffNippard

4 months

I published my first peer-reviewed scientific study! 📖 💪🏼 It’s on optimal training technique. Here’s the summary:

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Jeff Nippard

@JeffNippard

11 months

Looks like he added muscle to his shoulders, arms, traps and upper chest while losing a lot of fat! Love seeing impressive body recomp in the wild 🙌🏼

MrBeast

@MrBeast

11 months

Woke up and realized I was obese so I started lifting and walking 12,500 steps a day. Still got a long way to being yoked but I’m happy with my progress so far 🥰

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Jeff Nippard

@JeffNippard

1 year

Listen. No one is denying that weight loss is very simple mechanistically: eat less, move more. The problem is that just telling people to “eat less and move more” rarely works! Behavioural change is HARD to implement on the individual level, even harder on the population level.

Voltorb32

@electrode322

1 year

This is actually evil. It completely enables people to feel discouraged about weight loss and over-mystifies it. This map is almost unintelligible and has nothing to do with actual obesity. If you exist in a caloric surplus, you WILL gain weight and vice versa

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Jeff Nippard

@JeffNippard

5 months

Squat checklist: If you tick all 5, you have a perfect squat ☑️☑️☑️☑️☑️

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Jeff Nippard

@JeffNippard

3 months

Make your lateral raises more effective 🪨

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Jeff Nippard

@JeffNippard

1 year

Two things can be true: 1. All fat loss comes from a caloric deficit. ✅ 2. Helping people sustain a caloric deficit is challenging for a large number of complex psychological and socioeconomic factors. ✅

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Jeff Nippard

@JeffNippard

1 year

If you’re doing more than ~6-8 sets for a muscle group within a single workout, in most cases it’d be better to split that volume into two separate workouts to avoid junk volume.

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Jeff Nippard

@JeffNippard

8 months

Cool new technique I’ve been using to spark some chest growth 💪🏼

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Jeff Nippard

@JeffNippard

1 year

The most important part of exercise order is putting heavier compound lifts toward the beginning of your workout. Other than that, you can feel free to change up your exercise order if your gym is crowded or you’d just like to switch things up.

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Jeff Nippard

@JeffNippard

1 year

Start with working out. Next, add more protein to your diet. Even adding 1 protein shake a day can do the trick. Next, get in control of your caloric intake. Reduce calories to cut, increase to bulk, maintain for recomp. Avoid super strict rules and build repeatable habits.

Big E

@Big_E

1 year

For all my fitness friends. Do you think its best to lock down a fitness routine, get your eating down first or go hard in both to develop a habit?

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Jeff Nippard

@JeffNippard

1 year

If you can’t hit 0.7 g of protein per lb of bodyweight every day, you can still make progress. A high protein intake has a much smaller impact on muscle gain than weight training does.

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Jeff Nippard

@JeffNippard

2 months

Gentle reminder that I’ve bench pressed 390 lbs at 165 lbs bodyweight. I am huge on bench pressing. These two exercises serve different purposes though. The cable flye is an S-tier *isolation* exercise. This is amazing for adding chest volume without a big fatigue demand. The

ErniePete

@ernie_pete28

2 months

@JeffNippard Sorry Jeff!! You lost all credibility when you rated cable fly, a better chest exercise than the bench press. 😆 Science should be tempered with time tested experience

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Jeff Nippard

@JeffNippard

1 year

Most people’s expectations are skewed from social media & forget how long people have been at it. For ex: I’ve been lifting for 17 yrs Also, I don’t think most jacked people deserve THAT much credit tbh. Most fit freaks just love lifting and have a genetic propensity to succeed

MrBeast

@MrBeast

1 year

I’ve been lifting religiously for 10 months (with trainer, 12k steps a day, good sleep, good diet) and I’ve gone from obese to just lean. I have a new found respect for jacked people, this takes forever lol

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Jeff Nippard

@JeffNippard

1 year

For beginner lifters: focus on the basics. Pick one exercise from each of the 6 basic movement patterns, master your technique, and then add weight or reps to those exercises over time.

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Jeff Nippard

@JeffNippard

1 year

Fit bros: just eat less calories! = Basketball coach: just score more points!

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Jeff Nippard

@JeffNippard

5 months

This is what I eat before and after training!

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Jeff Nippard

@JeffNippard

1 year

The most dangerous exercises are usually the ones you most attach your ego to. An obsession with always increasing the weight while ignoring warning signs is more likely to blame for injury than the specific exercise per se.

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Jeff Nippard

@JeffNippard

1 month

AJAC

@AJA_Cortes

1 month

Why no one thought of using the machine this way until recently, I don’t know. It’s a fantastic rear delt builder

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Jeff Nippard

@JeffNippard

1 year

No exercise is irreplaceable. Even the squat, bench and deadlift have plenty of substitutes that could result in similar gains in muscle mass if programmed correctly. I wouldn’t place any single exercise on a pedestal.

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Jeff Nippard

@JeffNippard

11 months

True. Anti-aspartame sentiment is based on misapplied animal data or illogical appeals to nature. It’s totally safe to consume in normal amounts! It’s actually better than safe because it can be very helpful for weight loss which generally has positive health effects.

Ryan Marino, MD

@RyanMarino

11 months

There is no evidence showing aspartame causes cancer in humans

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Jeff Nippard

@JeffNippard

1 year

That you need to workout a lot to make gains. Most people can make gains off 1-2 30min full body workouts per week. It may not be 100% optimal, but it still works. The amount of training needed to improve health, strength and muscle mass is WAY lower than most people think.

Russel Orhii

@RusSwole

1 year

What’s the biggest myth about working out?

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Jeff Nippard

@JeffNippard

9 months

Everything you need to know about protein for muscle growth 💪🏼📈

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Jeff Nippard

@JeffNippard

11 months

Not necessarily. For one, steroid abuse probably at least cancels out the health benefits of exercising. For two, many bodybuilders have mental health probs (body dysmorphia, EDs, etc) For three, being very lean is perceived as fit but often leads to serious hormonal problems

nick perez

@nicksperez1

11 months

@JeffNippard Sure, there's always outliers... but c'mon obviously the people who look fit are generally much healthier than the people who look like slobs. You're well aware of that

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Jeff Nippard

@JeffNippard

11 months

For context PICKLED VEGETABLES fall under the same category as aspartame will. I wonder if we‘ll see the same panic over PICKLED VEGETABLES! 🤣

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Jeff Nippard

@JeffNippard

11 months

Like, how you twist your palm on pulldowns is totally irrelevant when you’re taking grams of gear. The gear is making ALL the difference. Yet most enhanced trainers act like their technique is responsible for their size??

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Jeff Nippard

@JeffNippard

2 months

Deadlift checklist! If you tick all 5, you have a perfect deadlift ☑️☑️☑️☑️☑️

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Jeff Nippard

@JeffNippard

6 months

4 lat exercises you may not be doing 🔥

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Jeff Nippard

@JeffNippard

4 months

This is the problem with ab workouts

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Jeff Nippard

@JeffNippard

10 months

Deep squats probably aren’t much better than parallel squats for the quads but they do seem to be quite a lot better for the glutes and adductors (inner thighs). Squat as deep as you comfortably can for the best leg development overall!

Jozo Grgic

@Jozo_Grgic

10 months

Full squat or parallel squat for muscle hypertrophy? Quads (vasti muscles) Full squat = 4.9% Parallel squat = 4.6% Adductor Full squat = 6.2% Parallel squat = 2.7% Gluteus Full squat = 6.7% Parallel squat = 2.2% Hams No change in either group

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Jeff Nippard

@JeffNippard

3 years

John Meadows was a very special mentor and friend to me. I made a short tribute to him and his greatness that you can watch here: RIP, Mountain Dog.

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Jeff Nippard

@JeffNippard

2 months

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Jeff Nippard

@JeffNippard

2 years

For the vast majority of individuals, 2-3 weeks off from lifting will not result in a measurable loss in strength or size. You may need a few days to feel back to 100%, but you most likely have not lost progress.

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Jeff Nippard

@JeffNippard

4 months

I ranked every back exercise from best to worst

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Jeff Nippard

@JeffNippard

5 years

Lift weights with good form, mostly 6-12 rep range, mostly compound movements, be consistent, train hard, have fun, eat enough protein, calorie surplus to gain size faster, calorie deficit to lose fat 🤷🏼‍♂️

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Jeff Nippard

@JeffNippard

1 year

At this point I’m pretty confident in saying that stretching works for muscle growth. If you’re going to be resting between sets anyway, why not stretch the target muscle for 20-30 seconds. It won’t hurt and very well may boost growth!

Brad Schoenfeld, PhD

@BradSchoenfeld

1 year

Our new study again shows intense, long-duration stretching promotes substantial hypertrophy in the calves. Perhaps greater in men than women? Kudos to Konstantin Warneke for leading the way 💪 Paper is open-access

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Jeff Nippard

@JeffNippard

1 year

The best things you can do to actually boost testosterone (naturally): - Maintain a healthy bodyweight (10-20% bodyfat for men) - Eat enough fat (~20% of caloric intake) - Get enough sleep (7-9 hours a night), - Manage personal/work stress the best you can

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Jeff Nippard

@JeffNippard

9 months

The 6-12 hypertrophy rep range is a myth… kind of

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Jeff Nippard

@JeffNippard

2 years

From a fat loss perspective, it makes no difference when you consume your calories throughout the day. Having carbs before bed will not result in any more fat gain than if you have them in the morning.

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Jeff Nippard

@JeffNippard

2 months

Smart turtle

why you should have an animal

@shouldhaveanima

2 months

That sound.. 😅

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Jeff Nippard

@JeffNippard

2 years

There’s no rule that says all of your sets have to be the same number of reps. If you are stalled at 3 sets of 6 reps and 3 sets of 7 is too challenging, you can try progressing to 1 set of 7 reps followed by 2 sets of 6 reps. This still counts as progressive overload.

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Jeff Nippard

@JeffNippard

10 months

Doing 1000 reps 😮 for your legs doesn’t burn more leg fat! You can’t target fat loss toward a specific area. You have to just lose fat overall and eventually the stubborn area will go too.

Jozo Grgic

@Jozo_Grgic

10 months

Spot fat reduction with extremely high rep training? Participants performed 1 set of 960–1200 reps of unilateral leg press, 3 × week for 12 weeks Overall fat mass⬇️by 5.1% Body fat⬇️in the upper body, not in the legs No support for spot fat reduction

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Jeff Nippard

@JeffNippard

4 months

The most important thing for pre-workout nutrition: 𝗡𝗼𝘁 𝗯𝗲𝗶𝗻𝗴 𝗵𝘂𝗻𝗴𝗿𝘆 𝗱𝘂𝗿𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝘄𝗼𝗿𝗸𝗼𝘂𝘁. It’s simpler than you think 💪🏼

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Jeff Nippard

@JeffNippard

1 year

There’s almost no scenario where I would recommend the use of BCAAs over a complete protein powder supplement, whether that be whey, egg, casein, or brown rice + pea protein. BCAAs alone are like trying to start a car with no gas in it.

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Jeff Nippard

@JeffNippard

1 year

Releasing a new push pull legs series in the new year I’m really excited about 😤🎬

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Jeff Nippard

@JeffNippard

2 years

In his textbook on “The Science and Development of Muscle Hypertrophy”, Dr. Brad Schoenfeld suggests that dropsets can be used to increase training volume without substantially increasing session duration. I recommend cutting the weight back by ~25-50% for a dropset.

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Jeff Nippard

@JeffNippard

5 months

Why is the smaller guy stronger? Strength is impacted by SO much more than just muscle mass. The smaller guy has: - faster neural responses (muscles fire faster) - better technique/skill - better leverages (longer forearm gives an advantage) - higher confidence

Fascinating

@fasc1nate

5 months

Muscle mass vs. strength

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Jeff Nippard

@JeffNippard

9 months

Bigger muscles burn more calories. Each lb of muscle you add burns an extra ~6 calories per day at REST. If you add 20 lbs of muscle (very do-able naturally), that’s an extra 100+ calories burned every day doing nothing. Numbers are higher once you factor in activity.

Jared A. Brock - Biographer & Documentarian

@jaredbrock

9 months

@JeffNippard Even AI can't find me the answer: Which burns more calories at rest- stronger muscles or bigger muscles?

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Jeff Nippard

@JeffNippard

11 months

Here’s a quick and effective upper body workout I did at the hotel gym! Should only take you 35-45 mins!

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Jeff Nippard

@JeffNippard

1 year

In many cases, saying “just eat less calories” is like saying “just make more dollars”. Getting richer does come down to making more money than you spend, but in practice, it’s not that simple.

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Jeff Nippard

@JeffNippard

6 months

There’s a risk that comes with lifting weights. But there’s a bigger risk that comes with not lifting weights. Don’t be scared to do it often!

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Jeff Nippard

@JeffNippard

1 year

There’s not enough evidence to support the use of testosterone boosters. None of them. Even if one did boost testosterone, it’s still unclear if a test increase within the natural physiological range would do anything for muscle growth.

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Jeff Nippard

@JeffNippard

1 year

I think the bench press is still my favorite overall chest exercise. It is so easy to progressively overload, highly motivating, fun and generates high tension. What more do you want?

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Jeff Nippard

@JeffNippard

1 year

Yet another reason to take it! (3-5 grams of creatine monohydrate per day, forever!)

Menno Henselmans

@MennoHenselmans

1 year

Creatine supplementation improves your memory, new meta-analysis claims

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Jeff Nippard

@JeffNippard

3 months

Sam Sulek is the most popular fitness influencer on the planet right now (according to Google trends anyway). So I decided to analyze every workout he’s done so far this year. Sam is probably the only person who this would be possible for, since he records virtually every set of

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Jeff Nippard

@JeffNippard

2 years

Lifting

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Jeff Nippard

@JeffNippard

11 months

Co-sign. Most people don’t need much warm-up. Elevate your body temp, do a few quick dynamic stretches and get straight to lifting.

Pat Basil

@pbasilstrength

11 months

Your warmup is too long 5-7 minutes tops

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Jeff Nippard

@JeffNippard

2 years

Public service announcement

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Jeff Nippard

@JeffNippard

3 months

Sam Sulek’s training: what does the science say? New video here:

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Jeff Nippard

@JeffNippard

11 months

Science is a human practice that we use to understand the world. Humans are not perfect, so neither is science. But it’s still the best and most trustworthy method we have for aiming at the truth.

Scott Adams

@ScottAdamsSays

11 months

I remember when the smartest people in the room would say, “Follow the science.” Now they say, “You can’t trust the science because it is corrupt.”

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Jeff Nippard

@JeffNippard

1 year

It's always good to keep the distinction between optimal vs sustainable in mind. Even the best training program on paper is of no use to someone who doesn't have the time or desire to run it. Try to find the best program you can actually stick to.

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Jeff Nippard

@JeffNippard

1 year

What’s something you’re confused about with training? I’ll try to simplify it in the replies 🫡

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Jeff Nippard

@JeffNippard

1 year

New bicep mechanical dropset (explained!) 💪🏼

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Jeff Nippard

@JeffNippard

2 years

Another one 🙏🏻

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Jeff Nippard

@JeffNippard

11 months

In honour of International Chest Day, I just uploaded a new chest, shoulders and triceps workout to YouTube! Happy monday! 🫡

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Jeff Nippard

@JeffNippard

11 months

Is doing an arm day sacrilege to the science-based fitness community??

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Jeff Nippard

@JeffNippard

2 years

“The bench press is a poor chest exercise” has become a common Internet soundbite lately. I hear it constantly. Is there any evidence at all to support it? (None that I’m aware of)

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Jeff Nippard

@JeffNippard

2 years

Evidence supports that even staying 5-6 reps shy of failure can still induce muscle growth and strength gains. However, given that we are less accurate at estimating reps from failure the further we are from failure, usually staying 1-3 reps shy of failure is the most practical.

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Jeff Nippard

@JeffNippard

10 months

You 🤩

Chris Bumstead

@c_bumstead

10 months

If you could have a gym session with anyone; who would it be & why...

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Jeff Nippard

@JeffNippard

7 months

Forearms tip: Do hammer preacher curls with fat gripz. Squeeze the handle as hard as you can! (Not sponsored btw)

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Jeff Nippard

@JeffNippard

2 years

Is obesity a choice? A thread covering the many factors that contribute to obesity. 🧵

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Jeff Nippard

@JeffNippard

11 months

Those luxuries do make it easier, for sure. But there are plenty of people with those same luxuries who still don’t follow through on their goals. This type of transformation requires a lot of patience and self-discipline and he deserves a lot of credit for making it happen!

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Jeff Nippard

@JeffNippard

1 year

Craziest delt pump ever from these!!

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Jeff Nippard

@JeffNippard

1 year

My best tips for targeting back width vs back thickness!! ✈️

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Jeff Nippard

@JeffNippard

1 year

If looking for bodyweight exercises that build muscle, instead do: push ups, chin ups, pistol squats (assisted at first), leg raises, Bulgarian split squats — all taken close to failure so that high tension is reached.

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Jeff Nippard

@JeffNippard

5 months

In 2023 I lost 30 lbs using my nutrition app MacroFactor! I didn’t adjust a single thing, I just did whatever the app’s algorithms told me. If your goal is to lose fat in 2024, try it out for yourself at the link in my bio! 🤝

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Jeff Nippard

@JeffNippard

1 year

Advanced bicep intensity technique I’ve been using! 💪🏼

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Jeff Nippard

@JeffNippard

2 years

Just 1 heavy set done 1-3 times per week is enough to induce significant strength gains for most people. To support this, a 2017 meta-analysis analyzed 9 studies and found that 81% of strength gains were made from simply doing 1-4 sets per exercise per week.

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