Jeff_Nippard_s_Neck_and_Trap_Guide.pdf

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@JEFFNIPPARD
GUIDE
JEFF NIPPARD
NECK AND TRAP HYPERTROPHY
TABLE OF CONTENTS
KEY TERMS
FAQS
TRAP & NECK HYPERTROPHY PROGRAM
WARM UP
PROGRAM VARIABLES
EXERCISE SELECTION
SAMPLE TRAINING SPLITS
REFERENCES
DISCLAIMER
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JEFF NIPPARD
TRAP AND NECK HYPERTROPHY GUIDE
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ABOUT ME
Je is a WNBF Pro Drug-Free Bodybuilder and IPF/CPU Powerlifter in the 74 kg class. He earned the title of Mr.
Junior Canada for natural bodybuilding in 2012 prior to which Je was a two-time Mr. Junior Newfoundland title-
holder for 2009 and 2010.
As a powerlifter, Je has claimed a 502 lb squat, 336 lb bench press (2014 Canadian national record) and a 518
lb deadlift with an all time best Wilks score of 446.
With a Bachelor of Science degree in biochemistry, Je has gathered the requisite scientific knowledge to
compliment his practical experience acquired through training and coaching. Je worked as a coach with
esteemed online coaching group The Strength Guys through 2014 and 2015 before branching out with STRCNG.
Je has coached women’s bikini and men’s bodybuilding national and provincial champions, professional natural
bodybuilders and nationally and IPF Worlds qualified raw powerlifters. He has presented seminars on block
periodization, concurrent training and nutrition for natural bodybuilding in academic settings including the 2014
Online Fitness Summit and at the University of Iowa. Je has recorded interviews with some of the best in the
business on his science-based fitness podcast IceCream4PRs.
Previously, Je was enrolled in the Doctor of Dental Surgery program at Dalhousie University where he
completed two years of the program before deciding to instead pursue a career where his passions lie. He has
aspirations of completing a PhD in exercise science or a related field.
Through his informative and personable Youtube channel and Instagram Je aims to share the knowledge
he has gathered through university education and field experience with others who are passionate about
bodybuilding, powerlifting and the science behind building muscle, losing fat and getting healthier.
Je currently lives in Kelowna, Canada while frequently visiting his girlfriend in Tampa, Florida, where he
is coaching athletes around the world full-time while preparing for his next competition season in natural
bodybuilding in 2018.
JEFF NIPPARD
TRAP AND NECK HYPERTROPHY GUIDE
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KEY TERMS
DB:
DUMBBELL
EMG:
ELECTROMYOGRAPHY
LSRPE:
LAST SET RPE
MVC:
MAXIMUM VOLUNTARY CONTRACTION
PROGRESSIVE OVERLOAD:
THE GRADUAL INCREASE OF STRESS PLACED UPON THE BODY
DURING EXERCISE TRAINING
ROM:
RANGE OF MOTION
RPE:
RATE OF PERCEIVED EXERTION
TEMPO:
THE SPEED AT WHICH THE LIFT OCCURS. TEMPO NOTATION IS GIVEN AS FOLLOWS:
4:3:2:1 WOULD MEAN A 4 SECOND ECCENTRIC, 3 SECOND PAUSE AT THE BOTTOM, 2 SECOND
CONCENTRIC AND 1 SECOND PAUSE AT THE TOP. THE MOST COMMON TEMPO IN THIS PROGRAM
IS 2:0:1:0.
JEFF NIPPARD
TRAP AND NECK HYPERTROPHY GUIDE
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FAQS
1. What if I am still sore? Should I train or take another rest day?
A: Training sore is fine unless it puts you at an increased risk of injury. If you’re having a di cult time getting into
position or completing a full ROM due to pain, do not train. Otherwise, still train but be sure to perform a slightly
longer warm up for each exercise. Use your own discretion to avoid injury but training sore will not impair gains
in and of itself.
2. What if I can’t do rack pulls?
A: Do heavy barbell shrugs instead with good control. If barbell shrugs are still a problem, use a belt or try smith
machine shrugs.
3. Should I use a belt for rack pulls?
A: I would recommend it for strength and safety, but it isn’t required.
4. If the RPE increases across sets, should I drop the weight back?
A: If you hit failure prematurely, drop the weight back. Otherwise, select the weight as appropriate to hit the RPE
for each set.
5. Why such little exercise variation from week to week?
A: Changing exercises from week to week is more likely to flatten out the progression curve. They do change
slightly week to week and from Block 1 to Block 2, but the bulk of the program maintains the same exercise
selection. This is to ensure progression by adding volume incrementally to these specific movements.
6. What is the LSRPE column for?
A: The idea here is to reflect on your last set and ask yourself how many more reps you think you could have
gotten. It is a useful way to account for how hard you’re working on the final set.
JEFF NIPPARD
TRAP AND NECK HYPERTROPHY GUIDE
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