Jeff Nippard’s Fundamentals Hypertrophy Program [Review]

The web health neighborhood is sort of a clouded wasteland, flooded with dozens of hidden traps concentrating on unsuspecting explorers (questionable “magic cures” that lure gains-chasers astray).

Growth … “Carry out these 5 workout routines, and achieve 20 kilos of pure muscle mass in 90 days!”

Thwack … “Need the key to cannonball delts and 15” pythons? This rep vary is the reply!”

Signal me up!

The blind belief you place in these bodybuilding boards — and even some big-name well being junkies schilling sponsored merchandise — leaves you 90 days older with nearly 0% progress.

Trying by way of the haze and discovering the true muscle hypertrophy code requires yet one more leap of religion. Jeff Nippard’s Fundamentals Hypertrophy Program might very properly be your readability.

Let’s rummage by way of this beefy 97-page e-book and study its potential!

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So, Who’s Jeff Nippard Anyway?

Jeff Nippard is the previous, current, and way forward for the web lifting neighborhood.

Equal elements brains and brawn, this elite-level drug-free bodybuilder’s accomplishments span the present stage and the collegiate classroom.

Nippard’s performed all of it (after which some):

• Defeated the fierce competitors to win Mr. Junior Canada in 2012
• Clinched the Canadian bench press document in 2014
• Snagged beastly PRs (518-pound deadlift, 502-pound squat, and 336-pound deadlift)
• Broke the health club lunk stigma by incomes a Bachelor of Science in biochemistry
• Coached everybody from male powerlifters to feminine bikini fashions
• Taught at health summits, conferences, and school lectures continent-wide

This 5’5”, 158-pound modern-day Hercules has slowly turn into this technology’s face of coaching.

Nippard now shares his information together with his large on-line following — over 2.5 million. His science-backed content material demystifies features and divulges what works (and what doesn’t).

What’s Jeff Nippard’s Fundamentals Hypertrophy Program?

The Jeff Nippard universe — and its cult-like following — is as inclusive as they arrive. However of all 16 applications, the Hypertrophy Program is by far probably the most beginner-friendly.

As Nippard says, it’s “again to the fundamentals!”

This program is a three-in-one mass-building program that meets each newbie and intermediate lifters the place they’re. Which means it’s freed from the basic lifting assumptions.

That you simply’re …

• Properly-versed within the health club sufficient to deal with a high-volume, burnout-guaranteed program
• An professional in biomechanics, revert to correct kind, and boast foundational energy
• One of many fortunate few with god-like genetics and no hassle sculpting pure mass

Nippard divides this program into three 8-week sections revolving round one idea referred to as Linear development. In different phrases, you’ll hit the throttle and add weight to the bar with each coaching session!

The three included newbie applications embody:

• Full-body: Three full-body classes per week, 4 relaxation days
• Higher/decrease: Two higher and lower-body health club classes (every), three relaxation days
• Modified physique cut up: Chest/triceps, legs/abs (x2), again/biceps, shoulders/arms

You’ve already fallen for the snake oil salesman’s pitch a couple of times (greater than you’d care to confess). That’s why we’re going to learn cover-to-cover to find if Nippard’s program is legit.

Hypertrophy Plan Particulars & Options

One factor Nippard deserves countless reward for is how detailed his program guides are. It’s not a barebones desk itemizing workout routines or a five-minute YouTube video with how-to demonstrations.

This 97-page PDF format whopper is the total bundle:

Earlier than You Hit the Fitness center …

Nippard’s program choice targets almost each health aim possible. However not like most of his line-up, this program is for these with as much as 18 months of expertise (and even none in any respect!).

Calling all noobs!

You would possibly end up thumbing (or scrolling) by way of the pages and questioning what the hell all that coaching jargon means. Or why you’re doing “foolish” isolation workout routines like hip abductions.

Pages 1 by way of 32 are your crash-course in health, the place you’ll find out about:

• What you may count on to realize by committing eight weeks to it (trace: it’s energy & features)
• Key phrases outlined (if “ROM” or “tempo” are head-scratchers, they gained’t be anymore)
• Anatomy (together with detailed diagrams and the “whys” — why each muscle group issues!)
• Advisable gear to pair with this system (put on no matter works for you)
• Attainable train substitutions (when an absence of apparatus or earlier accidents kind roadblocks)

Nippard additionally spills the tea on 12 FAQs. He explains issues like why the classes are repetitive (optimum energy development) and which program he recommends (higher/decrease).

Even in case you don’t have a lick of expertise with the iron, you’ll have a basic thought by web page 32.

The Heat-Up

Right here’s a probably controversial opinion.

A warm-up is much more vital than the exercise itself. With a better core temperature and racing blood move, you may finest keep away from damage and outperform your PRs with heavier lifts!

But it surely’s additionally the place many mass routines come to a screeching halt (earlier than they even start). As an alternative of the ‘ol “carry out a warm-up of your selection,” Nippard’s education takes centerstage.

It’s not solely a laid-out dynamic warm-up … it’s laid out properly.

The low-intensity coaching intro contains 5-10 minutes of mild cardio (treadmill, bike, or no matter strikes your fancy), leg swings, cable rotations, and far more.

PRs and features require reviving your muscle mass to 100%, which is exactly this warm-up’s aim.

A Fast Breakdown: What Does It All Imply?

That crisp blue web page studying, “Full Physique Program – Week 1,” marks the start of your newest mass-sculpting journey. Then, you scroll yet one more web page and see tables with 70 bins apiece.

Actually.

RPE? Columns filled with empty bins? Three completely different coloration schemes?

You would possibly furrow your forehead and suppose, “I believed this was a newbie’s program …” It’s, and the slightly-disorganized tables are far much less difficult than they seem at first look.

Right here’s a fast how-to information that will help you decipher these completely “complicated” exercises:

RPE

Welcome to the massive leagues, the place you gauge your effort on a 1-10 scale as an alternative of audible grunts or dropped weights.

Whenever you see an “RPE” (rating of perceived exertion), it explains how difficult a set must be — failure, just a few reps left, and so on.

1, 2, 3

Each train is simply 2-3 units lengthy, explaining these three empty columns labeled one by way of three. Use these bins to enter the load and reps carried out for every set.

Notes

Don’t fear; Jeff Nippard wouldn’t create a beginners-only program and lead you thru it blind.

The notes part explains particular train suggestions (like prioritizing spinal flexion throughout crunches) that will help you dodge accidents and maximize muscle activation.

Web page 87 and onward additionally embody how-to movies in case you’re a visible learner!

LSRPE (Final Set RPE)

Jot down your RPE out of your final set. If the advice was 9, and it was less-than exhausting, you’re seemingly prepared so as to add a recent new plate subsequent time!

A Style of the Exercises

All three applications have their very own distinct aptitude, however they typically comply with comparable ideas.

For starters, weeks 1-4 will likely be “energy base.” When you grasp the fundamentals (like bench press and lat pulldown), you’ll advance to “modified energy base” as you proceed cruising in impartial.

You’ll discover some minor rep, RPE, set, and train adjustments as you make the swap.

We get it … the curiosity is killing you. What do you have to count on with all of the exercises?

Let’s make it brief and candy:

• 5-7 workout routines per session
• 2-3 units per train (with 1-4 minutes of relaxation in-between)
• 5-15 reps per set (squeezing the excessive and low ends of energy and muscle-building)
• 7-9 RPE (just a few reps from failure … so be prepared for extreme exhaustion)

Jeff Nippard didn’t simply latch onto the “newbie” program idea — he took it and ran with it.

The workout routines aren’t weird, retro, or overly-complex (ahem, Athlean-X). They’re workout routines that all beginner-intermediate lifters ought to grasp earlier than shifting on (i.e., leg raises, rows, EZ bar curls, and again squats).

Class Is Again In Session!

For those who’re a health club common wanting so as to add some pizzazz to your coaching (or it’s flat-out betraying you), you would possibly scroll previous the mumbo jumbo and dive into this dangerous boy feet-first.

However in case you nonetheless have unfastened ends that want tying, this e-book’s ultimate few sections can repair ‘em.

Nippard cites an additional 14+ genuine research (on prime of the earlier eight from the e-book’s intro) as he delves into the routine’s meat and bones:

• Why you’re beginning with a energy base (and never doing edgier or remoted workout routines)
• How progressive overload weaves into this system (loading additional weights to the bar)
• Depth, frequency, quantity, and why every matter
• Methods to precisely put a label in your RPE

Whenever you’re able to pursue a extra specialised coaching routine, you’ll know a number of the health slang and perceive what makes a great (and dangerous) routine.

4 Advantages of the Hypertrophy Plan

1. Very Little Variation

An occasional again squat variation (goblet, entrance, or in any other case) or random 5-rep energy focus can add some pleasure to a normally-bland coaching program.

However that additionally means forfeiting linear development and (steadier) progressive overload.

This bundle is almost an actual duplicate every week, which may understandably be nightmarish in case you waltz into the health club with a “shock me” perspective.

To not fear — this lack of selection is a noobie perk, as long as you keep disciplined! Know exactly what’s on the schedule forward and depend these plates as you make features from one week to the subsequent.

2. Comes With Three Routines

What number of instances have you ever pried open your pockets, shelled out your hard-earned money on a exercise program, after which had that “uh-oh, this isn’t what I used to be anticipating” second?

For those who’ve weeded by way of a number of duds, we’d wager not less than as soon as.

One of the best characteristic with this program is that this solo e-book boasts 5 months of coaching between three separate routines.

Advance from the full-body to higher/decrease routines as you show your grit. Or begin with the physique half cut up in case you don’t suppose full-body exercises have sufficient “oomph.”

3. Doesn’t Reinvent the Wheel

Gaining energy and mass typically include naivety. Sadly, many of those creators hop on the most recent fads and bedazzle the wheel (not simply reinvent it).

Weird or unnatural lifts and fixed coaching to failure will at all times have you ever questioning, “why?” This program follows science and applies basic strength-building principles:

• 6-12 reps per set
• 60+ seconds between units
• 65-85% 1RM (just like Nippard’s RPE suggestions)

4. The Entire Instructional Bundle

By now, you’ve entrusted your physique (and confidence) to random Redditors or keyboard warriors on not less than one event.

Your quest for features and energy led you to ridiculous routines and diets with no explanations aside from, “belief me, I [completely realistic claim].”

Nippard’s plans are the entire shebang.

Not solely will you exit this system stronger and extra muscular, however you’ll additionally stroll away with some lifting information and know the whys and hows of lifting. One take a look at this plan, and also you’ll perceive the time Jeff places into creating his applications.

3 Negatives of the Program

1. Would possibly Appear Like Too Little

These 30-set, 90-minute routines flooding the web create (unfairly) excessive expectations for any program that falls brief. This routine would possibly depart you asking, “That was it?”

For instance, this full-body exercise faucets out after three units of again squats, and that’s it. Until you’re a real noob, 24 squats in a exercise gained’t depart you with a satisfying burn.

Or the one bicep train on all of arm day within the physique half cut up.

For those who’re feeling underworked, don’t be afraid to sprinkle in just a few additional units or workout routines to the muscle mass being uncared for.

2. Calves As soon as a Week?

The physique half cut up already goes past customary expectations, permitting your legs some much-needed TLC throughout two of your 5 weekly exercises.

However there’s an elephant within the room: The calves.

No less than till week 5 of the higher/decrease cut up, your calves get only one weekly exercise (and three units). For a man with large calves like Jeff Nippard … that’s stunning.

3. No Food plan Plan

Just like Nippard’s different routines, a vitamin plan isn’t included.

If you wish to know the Jeff Nippard manner of consuming to gasoline muscle development, then you’ll want to take a look at his separate Body Recomposition Guide.

We don’t love the thought of getting to buy a separate meal plan information, however we get why he did it.

Wrapping Up This Overview of Nippard’s Hypertrophy Plan

Certainly, Nippard’s Hypertrophy routine stampedes the common on-line mass-building program and is total an ideal program. However will it construct foundational energy and mass as marketed?

For probably the most half … sure!

This extraordinarily approachable program targets good progress, is technically a three-in-one routine, doesn’t complicate coaching for the hell of it, and can deepen your well being/health understanding.

Make the plan your prime precedence, and noob features are on the horizon!

However the Fundamentals program gained’t be each lifter’s cup of tea, and there are just a few minor flaws you’ll must take care of. For instance, the shortage of calf, isolation, and extra workout routines would possibly depart your muscle mass feeling underworked and underappreciated.

For those who’re a whole rookie searching for some foundational steerage, this program is a one-stop-shop. In any other case, a extra intensive Nippard routine will guarantee these features finest!

Score: 8.8 out of 10

Fundamentals Hypertrophy Plan FAQs

Is Jeff Nippard’s Fundamentals Hypertrophy program price it?

Jeff Nippard’s Fundamentals Hypertrophy Program is nice for rookies who’re studying the fundamentals of bodybuilding. Nevertheless, this system’s lack of isolation workout routines, calf emphasis, consuming plan, train selection, and depth makes it unsuitable for folks past the newbie stage.

How a lot is Jeff Nippard’s Fundamentals Hypertrophy program?

Jeff Nippard’s Fundamentals Hypertrophy plan value solely $39.99, which looks like a good deal for the worth it supplies.

Can We Advocate One thing Else?

We will’t deny that Jeff Nippard’s Hypertrophy Fundamentals is a good exercise program that’s certain that will help you construct muscular energy and dimension, but it surely misses the mark on just a few key options.

That’s why we advocate Superhero X12 as an alternative.

Let me clarify…

First off, Jeff Nippard’s Hypertrophy Program is just for rookies.

After studying that you just’re in all probability considering to your self “Uh yea, I’m a newbie so it’s good for me!”

True, however what are you going to do 3-6 months from now when your noob features run out?

Are you gonna head again to Nippard’s web site, dig out your bank card once more, and slap one other wad of money down to start out one other program?

Wouldn’t you quite have all of the instruments you’ll want to go from a newbie to an intermediate from the beginning?

Superhero X12 is completely different as a result of it covers ALL health targets for each rookies and intermediates. This program teaches you all the things you’ll want to…

• Achieve muscle
• Construct energy
• Enhance muscle density
• Construct definition
• Get fully shredded 
• Take a extra AGGRESSIVE shredding strategy
• Or keep the abs you have already got
• With exercises for each rookies and intermediates

You don’t have to purchase a number of applications to maintain altering your physique as a result of SX12 has particular exercises, diets, and techniques that will help you do all of it.

Second, Jeff Nippard’s Hypertrophy Program is lacking lots of essential data you’ll want to construct muscle. For instance… the place’s the food regimen?

Certain, Nippard’s program is extraordinarily properly thought-out, however with out a supportive meal plan… and full directions on HOW to food regimen appropriately, this program falls aside.

Superhero X12 contains all methods and ways you’ll want to construct extra muscle together with food regimen plans, macro setups, complement suggestions, and even personal entry to an lively help kind.

You don’t have to search around for all of the lacking information, as a result of all the things is in a single handy place.

Lastly, Jeff Nippard’s Hypertrophy Program doesn’t have a money-back assure.

Now, I do know this doesn’t actually touch upon the standard of the exercise plan, but it surely’s one thing to think about.

In full transparency, in case you scroll to the underside of the gross sales web page and skim the reply to the FAQ that claims “I can’t squat, bench press or deadlift. Can I nonetheless run this system?” there’s a small point out on refunds:

For those who purchase this system and aren’t certain in case you can tweak it to suit your wants, be at liberty to succeed in out to my teaching help workforce and we’ll allow you to alter this system or supply a refund if it finally ends up being unsuitable for you.

It appears like you’ll want to soar by way of just a few hoops earlier than you will get a refund.

Then again, Superhero X12 is an superior program that’s helped guys of various ages, expertise ranges, and backgrounds construct lasting muscle…

…but when for ANY REASON you don’t prefer it, Superhero X12 will be absolutely refunded with none hoops to leap by way of.

This is the reason we advocate Superhero X12 as an alternative of Jeff Nippard’s Hypertrophy Program.

• You get a whole system to get ripped so that you’re by no means confused or want to purchase further coaching applications
• You may see nice features at a number of factors in your health journey since each rookies and intermediates are coated
• And Keith Lai (the creator), affords a REAL assure that you just’ll love this system otherwise you get your a reimbursement with out query

By hey, you don’t must belief us.

We’re simply random folks on the web.

Check out Superhero X12 for yourself and see what it’s about.