Will Tennyson and Jeff Nippard have collaborated on a new YouTube video to explore the best exercises for each muscle group.
With Nippard’s scientific approach and Tennyson’s practical experience, they delve into effective workouts based on activation, comfort, and potential for progression.
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Criteria for Selecting Top Exercises
Nippard’s methodology for choosing the best exercises involves three key criteria:
- High Tension and Stretch: Exercises should provide substantial tension and stretch to the muscles.
- Comfort: Workouts should feel good, focusing on muscle engagement rather than joint pain.
- Potential for Overload: The ability to add weight or reps over time is crucial for muscle growth.
Leg Exercises
Quads and Glutes: Smith Machine Squats
Smith Machine Squats are highlighted for their effectiveness in targeting the quads and glutes. This exercise allows for pushing closer to failure with reduced injury risk.
While it effectively activates quads and glutes, it doesn’t fully engage the hamstrings.
Hamstrings: Seated Hamstring Curls
For hamstring development, seated hamstring curls are preferred. The pre-stretch position of this exercise leads to significant muscle growth compared to lying curls.
A study cited by Nippard shows around 1.5 times more growth over 12 weeks with seated curls.
Chest Exercises
Incline Press
The incline press is recommended for comprehensive chest development, targeting the upper, mid, and lower pecs.
A recent study compared flat and incline bench presses, showing similar growth in the mid and lower pecs, with better growth in the upper pecs from incline presses.
Cable Fly
Cable fly exercises are emphasized for their ability to provide a deep stretch and controlled eccentric motion.
Nippard suggests raising the cable height to optimize tension and improve muscle engagement.
Back Exercises
Horizontal Pull: Chest-Supported Row
The chest-supported row is favored for its stability and focus on back muscle tension.
Proper technique involves rounding the shoulders and squeezing the shoulder blades for maximum contraction.
Vertical Pull: Pull Downs
Pull downs, particularly with a close neutral grip, are preferred for targeting the lats. This exercise allows for consistent progression and better back muscle engagement.
Nippard advises driving the elbows down to emphasize the lats.
Shoulder Exercises
Lateral Raises
Lateral raises are adjusted by raising the cable height to achieve maximal tension. This technique enhances the stretch and tension in the side delts.
Tracking reps diligently can aid in consistent progression.
Rear Delt Fly
For the rear delts, Nippard suggests a side-on position to achieve a full stretch.
This method, involving turning the chest, allows for a deeper range of motion and better muscle activation.
Arm Exercises
Biceps: Cable Curls
Cable curls with a raised cable provide better stretch and tension in the biceps.
This setup ensures optimal muscle engagement and effective growth.
Triceps: Overhead Extensions
Overhead extensions are chosen to target the long head of the triceps, which is crucial for achieving a fuller look from the back.
Proper arm positioning is essential for maximizing the stretch and contraction. Alternatively, tricep kickbacks can be used to achieve peak contraction.
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Conclusion
Jeff Nippard and Will Tennyson’s collaborative effort brings forth a scientifically-backed and practical guide to the best exercises for each muscle group.
By focusing on tension, comfort, and progression, these exercises promise effective muscle development and overall fitness improvement.
