Jeff_Nippard_s_Forearm_Hypertrophy_Program.pdf

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@JEFFNIPPARD
PROGRAM
JEFF NIPPARD
FOR EA RM HY PE RT R O P HY
TABLE OF CONTENTS
KEY TERMS
FAQS
FOREARM HYPERTROPHY PROGRAM
WARM UP
PROGRAM VARIABLES
EXERCISE SELECTION
SAMPLE TRAINING SPLITS
REFERENCES
DISCLAIMER
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JEFF NIPPARD
FOREARM HYPERTROPHY PROGRAM
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ABOUT ME
Jeff is a professional drug-free bodybuilder and powerlifter. He earned the title of Mr. Junior Canada for natural
bodybuilding in 2012 and as a powerlifter, Jeff held the Canadian national record for the bench press in 2014. As
a powerlifter, Jeff has claimed a 502 lb squat, 336 lb bench press and a 518 lb deadlift with an all time best Wilks
score of 446.
With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific knowledge to
compliment his practical experience acquired through training and coaching. Jeff 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 and concurrent
training and nutrition and training for natural bodybuilding in academic settings including the 2014 Online
Fitness Summit and at the University of Iowa. Jeff has recorded in-depth interviews with some of the best in the
business including Eric Helms, Layne Norton, Mike Israetel, Menno Henselmans, and others on his podcast.
Previously, Jeff 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 entertaining Youtube channel which has gathered a fan-base of over 300,000
subscribers, Jeff aims to share the knowledge he has gathered through university education and field experience
with others who are passionate about the science behind building muscle, losing fat and getting healthier.
Jeff currently lives in Kelowna, Canada where he is producing informative YouTube content and coaching athletes
while preparing for his next competition season in natural bodybuilding in 2018.
JEFF NIPPARD
FOREARM HYPERTROPHY PROGRAM
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KEY TERMS
DB:
DUMBBELL
EMG:
ELECTROMYOGRAPHY
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
FOREARM HYPERTROPHY PROGRAM
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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 difficult 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 than usual. Use your own discretion to avoid injury but training sore will not impair gains in and
of itself.
2. 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.
3. 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.
Please direct all other questions to
info@strcng.com.
JEFF NIPPARD
FOREARM HYPERTROPHY PROGRAM
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