Jeff_Nippard_s_Back_Hypertrophy_Program (1).pdf

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@JEFFNIPPARD
BACK HYPERTROPHY
JEFF NIPPARD
TABLE OF CONTENTS
KEY TERMS
FAQS
BACK HYPERTROPHY PROGRAM
WARM UP
PROGRAM VARIABLES
EXERCISE SELECTION
SAMPLE TRAINING SPLITS
REFERENCES
DISCLAIMER
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JEFF NIPPARD
BACK HYPERTROPHY PROGRAM
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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 and has aspirations of completing a
PhD in exercise science or a related field.
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.
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 where he is coaching athletes around the world full-time while preparing
for his next competition season in natural bodybuilding in 2018.
JEFF NIPPARD
BACK 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
CONCENTRIC:
THE “POSITIVE” PART OF A MOVEMENT. THE MUSCLE IS CONTRACTING/
SHORTENING.
ECCENTRIC:
THE “NEGATIVE” PART OF A MOVEMENT. THE MUSCLE IS STRETCHING/
LENGTHENING.
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
BACK HYPERTROPHY PROGRAM
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FAQS
1. Can I combine this program with other programs of yours?
A: Yes. This program can be run concurrently with any of my programs. I would recommend being very cautious
when combing the Back and Arm Hypertrophy Programs however as the biceps may become overtaxed. If
combining these programs, be sure to reduce the bicep work in the Arm Hypertrophy Program by 50% initially
and carefully assess your own recovery moving forward.
2. What does LSTF mean in the program?
A: This is a programming tool used to indicate whether or not the last set of a given exercise should be taken
to failure. In the program, this will be annotated as either a Y (meaning yes, take the last set to failure) or an N
(meaning no, do not take the last set to failure). Failure in this case means you couldn’t get another rep through a
full ROM.
3. What about my neck and traps?
A: This program can be easily combined with my Neck and Trap Training Guide. There are crossover exercises
on Day 1 (Rack Pulls) and Day 2 (Upright Rows) which makes integrating the two programs together very simple.
Granted, if you don’t have the
Neck and Trap Guide,
you can optionally add in the high volume Power Shrugs on
Day 2. This will provide a very sizable stimulus for upper trap growth in addition to the Rack Pulls on Day 1 and
all the other rowing in the program. If you want additional strategies for training the neck, you can watch my
Neck and Trap Science Explained video.
4. What if I can’t do rack pulls?
A: Do barbell power shrugs instead for the same sets/reps, but rack pulls are preferred as they will target the
spinal erectors and stabilizers to a greater degree.
5. Can Back Day 1 and 2 be combined with extra bicep isolation work to make a complete “Pull Day”?
A: Yes. If you’re running a push pull legs split, you can add bicep isolation work at the end of Day 1 and 2,
however keep in mind that all of the pulling in this program does target the biceps to an appreciable degree. You
may want to adjust your usual bicep volume down initially by 25-50% if you are not accustomed to this volume of
pulling in your training.
JEFF NIPPARD
BACK HYPERTROPHY PROGRAM
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