Are Drop Sets Dumb? Does Cardio Kill Gains? Stretch for Gains? Motivation? Career in 5 Years (Q&A)

  • Published: 09 February 2019
  • Part 1 of my million subscribers Q&A. Thanks for the great questions! Find the timestamps for each question in the pinned comment. Enjoy!

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    Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3

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    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 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


    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, illness or death.
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Comments • 660

  • Jeff Nippard
    Jeff Nippard   2 months back

    Hope you're all having a great weekend so far! Timestamps below... enjoy!
    1:08 - How do you find motivation to go to the gym when having a bad day?
    2:47 - What is the optimal amount of muscle mass for health?
    5:50 - Can you do a video on rest times and how they change depending on how your training changes?
    8:08 - Do you think advice like “cardio kills gains” is taken to the extreme by people who want an excuse not to do cardio thereby affecting their cardiovascular health? If so, what is the amount of cardio that can be optimally incorporated into a bodybuilding regime for health benefits even if it slightly affects gains?
    12:23 - How does flexibility affect our physiques – are there any studies related to this? Does stretching affect the hard look of muscles even though it can’t change origin or insertion points, or is the increased mobility conducive to gaining more muscle through a greater range of motion?
    14:27 - Where do you see yourself in 5 years? Career wise and family wise?
    15:43 - Do drop sets actually work and what is the importance of micros (vitamins etc) for gains?

    • Still I Rise4485
      Still I Rise4485  2 months back

      You're the GOAT

    • Саша Петров
      Саша Петров  2 months back

      If you could just see that. I'm motivated. I need you help!

    • N. Kendell Forde
      N. Kendell Forde  2 months back

      Hey Jeff loved the video.
      Looking forward to the continuation in the next (Q&A)

    • Chris
      Chris  2 months back

      Thanks for posting your own time stamps, really helps when I don't have much time to watch the full video! Appreciate it!

    • David Penn
      David Penn  2 months back

      Jeff Nippard New fan. About 18 months of consistent training (mostly powerlifting 5/3/1 style, but would prefer to add more body comp/bodybuilding style training). Would love your science-based take on muscle-building strategies for older (40+) advanced beginners.

  • Emily Smith
    Emily Smith  2 days back

    I actually love you and Stephanie together! Perfect match:)

    • Kelly Gjesdal
      Kelly Gjesdal  1 weeks back

      Thanks Jeff!
      Looking awesome - great posing 💪

      • TCOG]Filip Cenic
        TCOG]Filip Cenic  2 weeks back

        Hey Jeff,thats some incredible insight.Just want too salute everything you're doing/done and ask you too please be kind and tell me what type of music are you listening too(Just out of curiosity)?Bcz ,nowadays gyms allways have good (decent) music too train with,and i was allways curious did people find the best music ever so that they can hit there muscles more ,you look ridicilously strong.Salute :)

          CHANDLER CAMERON  2 weeks back

          Is taking l lysine tablets throughout the day a silly idea or could it help keep protein synthesis spiked

          • billion
            billion  2 weeks back

            I never realized drop sets were a bro-science topic, nor do I understand how they can be used to shorten workouts. I've always assumed that I should set the weight to the point just before my form becomes compromised and keep doing sets of that until I can't do a set of 4 with rests in between the sets. Then, the rest of the workout would be repeating this at the previous weight interval, on and on, until I've reduced the weight 4 or 5 times. This ends up taking a long time (~1.5 hr, incl. warmup sets) to complete for all muscle groups I'm targeting that day.
            Is this not a guaranteed way to get progressive overload with big volume? What's wrong with this?

            • David Sherbondy
              David Sherbondy  2 weeks back

              4:24 Dat ass

              • Tanner Lynn
                Tanner Lynn  3 weeks back


                • Henry Asokan
                  Henry Asokan  3 weeks back

                  Skinny fat people, (like me for example) can look pretty athletic, but in reality, is very unhealthy. Dw,I'mm in my final year of high school and doing exams so im moderating my consumption of food in general. Lost some muscles 🥺but dont worry, ill try to get in shape througout the year, and not only look healthy, but be healthy too. Any way, peace ✌🏾

                  • kingcool top
                    kingcool top  3 weeks back

                    Respect 👍

                    • ABHINABA NASKAR
                      ABHINABA NASKAR  3 weeks back

                      I am 25 and want to gain muscle mass within 6 months naturally
                      What exercise should I do..?

                      • Wyatt Greeson
                        Wyatt Greeson  3 weeks back

                        ABHINABA NASKAR bench squat deadlift. Lift heavy high reps on everything

                    • Em Jay
                      Em Jay  4 weeks back

                      5:55 anyone have a link to the rest times video that Jeff did? TIA

                      • FecalMattur
                        FecalMattur  4 weeks back

                        Overtraining is a legitimate problem. Used to weight train 7 days a week, usually for at the very least an hour. I had sleeping issues, and more importantly was always sore. It had a snowball effect. Eventually, i got used to it.. but I plateaued on my gains hard. Maybe it was out of an obsession for the gym or fear of falling out of it as a habit. But I can honestly say, since I've gone to 3 or 4 days a week, I feel a lot better, sleep better and have noticed the gains come back. I've also put emphasis on clocking my rest times between sets and exercises to recover properly. It's helped exponentially. Real talk. Don't overtrain.. moderation applies to everything. And that includes exercise

                        • Wayne Sanders
                          Wayne Sanders  4 weeks back

                          Jacksonville NC or Florida?

                          • D BALLA
                            D BALLA  4 weeks back

                            Jokes on you Jeff it's always a rainy day in Jacksonville lol

                            • ThinkSimply
                              ThinkSimply  4 weeks back

                              "Im gonna make a run for the car"
                              While someone else stands in the rain and records me ... lolll

                              • Thaddeus Fields
                                Thaddeus Fields  4 weeks back

                                Excellent info and you don’t have an obnoxious sidekick. Really starting to appreciate your channel. You’re humble, yet driven. Thanks for the info and congratulations on a million subs!

                                • Joseph Blundell
                                  Joseph Blundell  4 weeks back

                                  Know body does it like you my guy, I’ve watched many channels on fitness but nothing compares to your channel and how you break it down. Your an absolute legend mate. Massive fan from England.

                                  • Derryl Clark
                                    Derryl Clark  1 months back

                                    Close your eyes and he sounds like Ben Shapiro

                                    • Steven Hinkle
                                      Steven Hinkle  1 months back

                                      I'm always skeptical with bodybuilding advice but as soon as I heard Jeff explain his take on cardio in relation to gains, I knew he was right from my own experience and research. One factor I would like to add to the conversation is genetic body type. Ectomorph ( hard gainers ) are far more sensitive to cardio related muscle loss than mesomorphic or endomorphic body types. I believe that this is due to the ectomorphic ability to process and burn fat more quickly than other body types. When I'm on a cut, I keep my cardio to a very short 10 - 15 minute high intensity cycling session on the bike trail. This has produced very good cardiovascular results for me while also keeping my post workout endorphins nicely elevated.

                                      • Daniel Mcconnell
                                        Daniel Mcconnell  1 months back

                                        I’ve had the same phenomenon where the days where I feel terrible going into the gym I have the best workouts. It’s strange. It’s almost like the days where I’m hyped up I expect too much of myself and I’m in my head too much. The days where I feel terrible I’m much more screw it lets just go lift some weights and there’s no nerves involved

                                        • babybalrog
                                          babybalrog  1 months back

                                          I thought the most interesting things I've seen for drop sets was a study that showed no more strength gain in drop sets vs heavy sets and no more endurance gain from drop sets vs light sets. But that Drop sets showed both strength and endurance gains. And the others only one

                                          • Carlos Manzo
                                            Carlos Manzo  1 months back

                                            LOL that was the SHORTEST run to any car in the history of running in the rain but more importantlt (obviously) i noticed that we take our hoodies off in the see exact manner. truly remarkable

                                            • Mads
                                              Mads  1 months back

                                              How on earth is it possible this channel have 1.1 mil subs when Larry Wheels has less 472k? Beats me

                                              • Mari Wong-Kure
                                                Mari Wong-Kure  1 months back

                                                can anyone recommend a fitness youtuber that is as equally well-informed as Jeff but focuses more on agility and speed rather than pure muscle/strength building?

                                                I love these videos but my focus is not to build muscle.

                                                • Louie Izzo
                                                  Louie Izzo  1 months back

                                                  Athlean x

                                                • Debreczeni Máté
                                                  Debreczeni Máté  1 months back

                                                  I would also be very interested so I'm leaving a comment to get notified

                                              • Ben S
                                                Ben S  1 months back

                                                Cardio ain’t bad for bodybuilding as long as you replace the calories you burn and it can actually help with getting your meals in because you will be hungry after cardio

                                                • Hugh G. Rection
                                                  Hugh G. Rection  1 months back

                                                  Most people that say don’t do drop sets look like they don’t lift

                                                  • Oliver Snelling
                                                    Oliver Snelling  1 months back

                                                    Any thoughts on rest pause sets and muscle rounds? I do low volume atm and I’ve found that I’ve grown the most using these techniques (I do labouring as a job so low vol is the best way to train for me)

                                                    • Godzilla
                                                      Godzilla  1 months back

                                                      Hell yeah drop sets are the shit, it took my arms from 13.5 to 15 in a year doing those motherfuckers. They are an excellent way to add volume without sacrificing time

                                                      • Ubeogesh
                                                        Ubeogesh  1 months back

                                                        17:25 Leg extensions use "relatively small muscles"? That has to be a mistake

                                                        • Ubeogesh
                                                          Ubeogesh  1 months back

                                                          I rest* 10 minutes between sets. Been doing that for last 8 months or so. It's super effective!

                                                          *I don't actually rest all that time, I just do exercises on different muscle groups during that period, but the actual rest between these super sets don't get lower than 3-4 minutes most of the time.

                                                          • Daniel Johns
                                                            Daniel Johns  1 months back

                                                            Dude I got my new reebok powerlifting shoes, advertised to “keep feet planted” got in a wreck when I couldn’t take my foot off the gas, it was fucking wild, never wearing those shoes again

                                                            • Anthony Igania
                                                              Anthony Igania  1 months back

                                                              I plan on doing drop sets on bench press. Good or bad?

                                                              • Rolphul
                                                                Rolphul  1 months back

                                                                is this man in Jax FL? ive been watching him for forever and never caught this

                                                                • Switch Nigs
                                                                  Switch Nigs  1 months back

                                                                  2:19 correct bro, I think it's a tipical sports thing. Feeling "bad" or not super motivated sometimes gives you more focus on the gym because there is where you get back the focus

                                                                  • Trace Cruz
                                                                    Trace Cruz  2 months back

                                                                    I can speak through experience that, as long as done properly and practically loss in muscle due to cardio is minimal. I started endurance running about a year ago in conjunction with "powerbuilding" and have done 2 50K races as well as added 80lbs to my powerlifting total over the past year. I can not speak directly to bodybuilding, but as long as the programming is smart and nutrition is sufficient then there should not be much to worry about, especially with cardio for "health" and "fat loss."

                                                                    Just trying to give some personal experience and practical input.

                                                                    • Mike S
                                                                      Mike S  2 months back

                                                                      DUUUUUUUUUUUVAAAAAAAAAL! Here's a good question. What made you want to move to Jacksonville?

                                                                      • Jay West
                                                                        Jay West  2 months back

                                                                        Jeff can't hear your questions, hes wearing airpods.

                                                                        • David Garza
                                                                          David Garza  2 months back

                                                                          If your joining the military you need the endurance to run miles. And the strength to pick up your 200 pound buddy with 70 pounds of gear.

                                                                          • Hugo Martinez
                                                                            Hugo Martinez  2 months back

                                                                            How about opening a gym 🤔 in 5 years

                                                                            • Alex Routhouska
                                                                              Alex Routhouska  2 months back

                                                                              I bet he has a hard time finding shirts that fit perfectly.. #relatable

                                                                              • Kenneth Rouse
                                                                                Kenneth Rouse  2 months back

                                                                                108 people do drop sets exclusively

                                                                                • James
                                                                                  James  2 months back

                                                                                  rip i do muay thai. High intensity cardio , for an hour 5 days a week.... I hope the interference is like only 10-15% less from optimal or something cause i aint giving it up hahaha

                                                                                  • Hayden Armstrong
                                                                                    Hayden Armstrong  1 months back

                                                                                    I'd keep to either 30-40 minutes tops 3 days a week if lifting weights.

                                                                                • GullibleBunny
                                                                                  GullibleBunny  2 months back

                                                                                  You need to make a podcast!!

                                                                                  • Gaute Lien
                                                                                    Gaute Lien  2 months back


                                                                                    • Gumli
                                                                                      Gumli  2 months back

                                                                                      having a bad day is a good excuse to go to the gym tbh

                                                                                      • Al Vaz
                                                                                        Al Vaz  2 months back

                                                                                        Hey Jeff. I love your YT channel. I follow many fitness channels, but yours sticks out the most because of your scientific and factual based approach. I have a question from watching your last video about supplements and in it, you went into whey protein. What I like to know is, what plant based protein supplement is proven to be beneficial? There's a bunch of them: peanut powder protein, pea protein, etc. There are brands like Vega and Garden of Life claiming to be the best.

                                                                                        I've tried several and there's alot of misinformation on the internet, but i feel like I'm just throwing my money away. I'd like to know what you think about plant based protein and what you'd recommend. Thank you in advance.

                                                                                        • alcazar123456
                                                                                          alcazar123456  2 months back

                                                                                          I’ve seen you around for a while but just recently subscribed. Love the honesty and science-based answers. Keep up the good work!