The Only 25 Exercises You Ever Need
Video Overview & Insights
Try MacroFactor Workouts for 2 weeks free: https://bit.ly/jeffmacrofactorworkouts (use code JEFF)
My new training app, MacroFactor Workouts is LIVE! Download a free trial here: http://bit.ly/jeffmacrofactorworkouts
The team and I developed smart algorithms, with the help of top researchers in exercise science, to customize your program to your specific goals. The coolest part about it is that the app will learn your performance and fatigue levels over time and adjust your program accordingly. It’s just like having a coach, but for a tiny fraction of the cost.
It also comes with over 600 exercise demos, performed by me, with 3 angles per exercise, so you never need to go looking for a video showing proper technique. It’s all right there.
You can also import the last 6 program releases of mine into the app and track them in there! (These are the last 6 btw: Min-Max Program, Bodybuilding Transformation System, Pure Bodybuilding Phase 2, Pure Bodybuilding Phase 1, Ultimate PPL System, Essentials Program).
Get a 2 week free trial of the new app by using code JEFF when you download!!! I’m so excited!! 🙏🏻
Here's some more info about the app. There are two main ways to use it:
1. As a coach. The team and I developed smart algorithms, with the help of top researchers in exercise science, to customize your program to your specific goals. The coolest part is that the app will learn your performance and fatigue levels over time and adjust your program accordingly. It’s just like having a coach, but for a tiny fraction of the cost.
Jeff one question, while I do understand hitting progressive and max weight as per strength is important, what about reps? let's say if I do bench press of 60kg for 12*3 reps with progressive 2.5 kg weights on both sides, or I could do say 80kg with as many reps I can do maybe 4 in first set 3 in second or maybe 1 in last. Which would be better? Anyone please help me with this.
2. The other way to use it is as a workout tracker for your own self-made workouts. You can also import my programs and use the app to track your progress (only my last 6 program releases for the January launch, but eventually will have all of them). This means you can easily and quickly track whatever workout plan you’re doing.
What makes it the best training app ever:
#23 Standing Calf Raise (1:40)
#8 Overhead Cable Triceps Extension (14:32)
#3 Incline Bench Press (18:29)
#15 Bayesian Cable Curl (6:46)
#13 Overhead Press (8:26)
#16 Nautilus Glute Drive (6:14)
#20 Cable Crunch (3:44)
• No other app has a smart individualized coaching feature that updates your program week to week
• No other app has videos demos (from me) with 3 angles per exercise that you can toggle between. This way you can see the proper form in the app without ever needing to click a link or watch an ad.
Am I the only one that noticed Larry's og mochas? Clean
• No other app allows you to track your weights, reps, reps in reserve (RIR), partial reps, supersets, dropsets and so much more with ease.
• No other app gives you as many helpful graphs and charts so you can visualize your gains.
I would think you could do more than 150x12 on standing calf raises ngl. It works out tho
Also! For current MacroFactor users, the new Workouts app also syncs with the nutrition app so it will take your bodyweight changes into account. This is especially helpful for accurately tracking exercises like pull-ups, dips, etc.
Download MacroFactor Workouts on the app store or google play: https://bit.ly/jeffmacrofactorworkouts (and use code JEFF to get 2 weeks free)
Your comeback was important ... ❤
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If I had to choose just 25 exercises to build a complete physique, this is the list. In this video, I rank my top 25 lifts of all time and, for fun, take each one all the way to failure to see how many PRs I can hit along the way.
I dig your content but if I closed my eyes and just listened to your voice, I'd swear I was listening to a Nile Red video lol! Yall sound SO similar. Keep making great content :)
Timestamps:
0:00 - My Top 25 Exercises of All Time
Bro your voice, stop trying so hard relax
0:38 - Number 25
1:14 - Number 24
You get better at deadlifts with a good squat routine becuase... deadlift uses legs? I thought that would be obvious
1:40 - Number 23
2:05 - Number 22
Jeff, never give up as I know Dr. Stephanie would never want you to!!!!
2:52 - Number 21
3:44 - Number 20
Por favor!
Traduza todos seus vídeos!
4:22 - Number 19
5:07 - Number 18
You don't need 25, you need 6.
1. Bench press
2. Row
3. Shoulder press
4. Pulldown
5. Squat
6. Deadlift
Most people will never get far enough on these to necessitate the specialization requiring more exercises.
5:40 - Number 17
6:14 - Number 16
Why are you so short?
6:46 - Number 15
7:24 - Number 14
You look like monroe from the james bond game
8:26 - Number 13
9:03 - Number 12
I used to have severe bilateral SI joint pain. Sometimes one side would flare worse than the other. I’ve had steroid epidural injections, which did wonders, but one wrong move and it would come back, and I was always scared to move certain ways because it would either flare up or simply just i knew it would hurt so I had to compensate my movement. Since strength training, particularly lower body, and PARTICULARLY deadlifts and squats, I can say that my pain and inflammation is about 98% gone. I still feel like it wants to creep up, but never truly does. Deadlifts, squats, back extensions, and strength training in general have helped me so much its truly incredible. I also do kickboxing once a week for my cardio! 5 months in and ain’t stopping! Awesome videos, man! Been learning a lot! Thank you!
9:52 - Number 11
12:50 - Number 10
❤ this is tru value! Thanks
13:39 - Number 9
14:32 - Number 8
RIP🙏🏽
15:06 - Number 7
15:47 - Number 6
I hate deadlift
16:38 - Number 5
17:40 - Number 4
People forget how strong jeff is
18:29 - Number 3
19:32 - Number 2
My condolences
20:52 - Number 1
References:
Let us see a real paper compare bt the long term effect of high & low volume on bulking, you can do it &bring the key to this fild
Standing vs Seated Calf Raises
https://pubmed.ncbi.nlm.nih.gov/38156065/
Hey man i really like the concept of this video but i think it would be appreciated by many if you did one for the people who dont go to the gym just a version of exercises at home without any equipment. Thoughts?
Neck Training Research
https://pubmed.ncbi.nlm.nih.gov/20461336/
Crazy How much better your app is to RP's and idk how many factors cheaper! Thanks for always doing your best to support the community Jeff!
https://link.springer.com/content/pdf/10.1186/1471-2474-12-205.pdf
https://bjsm.bmj.com/content/59/15/1027
Thinking about you Jeff. I hope all is well, my condolences.
https://link.springer.com/article/10.1007/s004210050186
https://aao-hnsfjournals.onlinelibrary.wiley.com/doi/full/10.1002/oto2.70067
I am so sorry for your loss Jeff.
Efficacy of the Hip Thrust
https://www.researchgate.net/publication/378797420
Look at his shoes he is wearing li Ning basketball shoes the outdoor ones
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1279170/full https://pubmed.ncbi.nlm.nih.gov/26214739/
https://journals.lww.com/nsca-jscr/fulltext/2018/03000/gluteus_maximus_and_hamstring_activation_during.2.aspx
Heart falls out to you my guy .. love you.
https://journals.lww.com/nsca-jscr/fulltext/2019/10000/comparison_between_back_squat,_romanian_deadlift,.1.aspx
Bench Press and Pec Size
late, what happend?
https://pubmed.ncbi.nlm.nih.gov/39552386/
Lying vs Seated Leg Curl
Hey bro, I’m 16 and I wanna start gyming but like I have no one to teach me how to do so, do you mind helping me out?
https://pmc.ncbi.nlm.nih.gov/articles/PMC7969179/
Quads Anatomy Research
the app only allowed me to choose upper/lower or full body i want ppl
https://www.sciencedirect.com/science/article/abs/pii/S1286011523000693?via%3Dihub
Leg Extension Safety
My condolences to you, Jeff, losing a loved one is never easy. May she rest in peace. 🙏
https://pmc.ncbi.nlm.nih.gov/articles/PMC5585614/
OH Cable Triceps Extension vs Pressdown
I'm sorry for your loss, brother.
https://pubmed.ncbi.nlm.nih.gov/35819335/
Lateral Raise Variations
Copier cela dans la barre de recherche " Les athlètes les plus BALÈZES des années 1900 " VOILA CELA RÉSUME BIEN TOUT CES FAKE DE BODY D’AUJOURD’HUI
https://pubmed.ncbi.nlm.nih.gov/40692697/
Pec Growth w/ Incline vs Flat Bench
Sorry for your loss, had no idea. May she be in a better place and I hope for your peace while grieving
https://pmc.ncbi.nlm.nih.gov/articles/PMC7449336/
MRI Muscle Mass Research
hey jeff, i heard your girlfriend one pumped herself because you're 5'4??? is this true?
https://pubmed.ncbi.nlm.nih.gov/10904038/
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Is it okay for a 16 year-old that’s been training for a year to take creatine?
Written by Jeff Nippard
Produced - Bailey Wood, Bradley Nippard, Jeff Nippard, Stephanie Buttermore
Love this video brother❤
Cinematography - Issa Shah
Editing - Rickie Ho, Sam Ding, Jeff Nippard
Amazing video but scientifically, lateral raises performed behind your back have a small advantage for muscle growth and in the lifting world, small is huge.
Research and fact checking - Max Edsey and Jeff Nippard
Graphics - Sam Ding and Rickie Ho
i likethis
Music sourced from Epidemic Sound
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His fiance died, that what happened.
I'm really sorry for your lost, hope you can recover properly
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 18 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Please give me body fat lose vedio with beat exercise for that
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury or illness.
He’s still making good progress for a man in his 40s
More User Perspectives
Thank you for this!!
@jry50390I've never done 25 exercises in my life. Like 10 maybe
@sveltlandSorry for your loss, bro.
@zayedsaleh4460Sorry for your loss Jeff!
@Deskofpens❤❤❤
@AdessooJeff, you and yours are in our prayers, brother. Much love from Colorado. God bless. ✝️
@jayarreNot Jeff being way over the 1,000 pound club on just his squat and his deadlift at 1,045. Combined with his 390 bench thats 1,435. Dude was a monster
@wolf-xf6hfKing, sun will shine again. We are with you
@OnlyRumasproperty