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 • 577

  • Jeff Nippard
    Jeff Nippard   1 weeks 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?

    • N. Kendell Forde
      N. Kendell Forde  3 days back

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

    • Chris
      Chris  5 days 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  7 days 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.

    • Mike Thiessen
      Mike Thiessen  7 days back

      Isn't this the study that FST-7 was based on?

  • Paul McCartney
    Paul McCartney  12 hours back

    What injury did you have?

    • SpecialK6685
      SpecialK6685  15 hours back

      At 2:31, YES, YES, YES. On bad days I still go to the gym. Even if I just end up doing to cardio and stretching I stay in the habit of showing up. More often though, I get warmed up and have a productive workout.

      • bry ross
        bry ross  1 days back

        Why did you stop training your neck ??????

        • Chameleon2898
          Chameleon2898  1 days back

          The day before this video was my 21st birthday so I plan on coming up with a good workout and meal plan incorporating a lot of what I learned from Jeff Nippard here

          • Ayejax
            Ayejax  1 days back

            I got a question I seen you recommend like 230 grams of protein per day I’m wondering at which body weight and grams of protein and age does protein start to hurt your kidneys? 200+grams of protein a day can get expensive

            • Maria Dsouza
              Maria Dsouza  2 days back

              7.15 shitt!! who's the person filming this video it has a mask on

              • Chris Mccullough
                Chris Mccullough  2 days back

                Thanks for the insight

                • davidsirmons
                  davidsirmons  3 days back

                  Wait....slow twitch fibers don't grow bigger or stronger, at all. If a person is doing a weight so heavy they can only do 6 reps then have to strip, they're using 2a and 2b fibers, not type 1.
                  Heavyass weight = fast twitch, regardless of speed.
                  Lightass weight = fast twitch if you move quick
                  Lightass weight moved DELIBERATELY slow = slow twitch only

                  • davidsirmons
                    davidsirmons  3 days back

                    You got me started on Prolific, sir. And I thank you. After 1 week, I had an unbelievable creative burst in engineering concepts, which exploded over the next two weeks as 24 different outlines/concepts, and business creation outlines. It was so sudden, so unbelievably clear, and so voluminous I had no illusions that it was just randomly me. It turns out Prolific has high amounts of something called *Citicoline* , which is used on stroke patients by competent doctors, and if taken in high-ish doses immediately after a stroke (unless it's massive) will allow a 100 percent recovery for the patient, as Citicoline actually helps the brain rewire around damage. I'd never experienced anything like that creative burst in my entire life.

                    • E Y
                      E Y  3 days back

                      Hah yeah some of the best workouts I have are when I feel crap going in as well wtf

                      • Chez Napoli
                        Chez Napoli  3 days back

                        Jacksonville? I thought you were from Vancouver

                        • thunderlord2200
                          thunderlord2200  3 days back

                          how good are Elastic Bands to build mass when trying to bodybuilding when you dont have cables in your home gym, and what are better drop sets or raised sets?

                          • Max Heithmar
                            Max Heithmar  4 days back

                            i love this dude

                            • Simone du Toit
                              Simone du Toit  4 days back

                              Jeff! This was a fantastic video! You're 100% my favourite YouTuber!

                              • Ashlee Mahnke
                                Ashlee Mahnke  4 days back

                                Do you think you’ll come out with a strength focused workout program?? Or if you already have one that has a lot of strength focused exercises which one would it be?

                                • Pete_Rocks
                                  Pete_Rocks  4 days back

                                  Jeff could you do a beginner's posing video. Including basic cues ... More for progress photo and ig ... Stage stuff is a bit too detailed and intricate. Thx you rock

                                  • CGB
                                    CGB  4 days back

                                    FST7 is contracting the muscle between sets

                                    • Kumaresh BKRS
                                      Kumaresh BKRS  4 days back

                                      Do a video on mobility drills bruh!!

                                      • Beth Swindale
                                        Beth Swindale  4 days back

                                        Love that you did this q&a while showing us workout footage... wayyyyyy more interesting to watch! And congrats on 1M!!

                                        • Raul Caldera
                                          Raul Caldera  4 days back


                                          • Jussi Kauramäki
                                            Jussi Kauramäki  5 days back

                                            Didn't know you ball, you just became my favourite

                                            • IceIceBaby
                                              IceIceBaby  5 days back

                                              5"5 jeff playing basketball lol 😂

                                              • jeffb31
                                                jeffb31  5 days back

                                                haha. I had forgot about FST-7. Crazy.

                                                Great vid, Jeff!

                                                • Shawn_C
                                                  Shawn_C  5 days back

                                                  so to gain muscle and size you do more reps? I thought it was increasing the weight with low reps.

                                                  • Jason Cummings
                                                    Jason Cummings  5 days back

                                                    Do you claim natty

                                                    • Frankie S
                                                      Frankie S  5 days back

                                                      Feeling bad going into th gym and getting the best workout feels like a hidden secret of the universe

                                                      • Tyguy80s
                                                        Tyguy80s  5 days back

                                                        Does it's really matter how you split your body part workouts? Should most lifters do full body or is it just about making sure you work a muscle 2-3x week? Thanks for reading Jeff, you're an inspiration.

                                                        • jordinsimone
                                                          jordinsimone  5 days back

                                                          You are your girlfriend’s channels are amazing 😭

                                                          • shav12
                                                            shav12  5 days back

                                                            I think flexibility is great for injury prevention and treatment. It shouldn't be neglected if you're in this for life

                                                            • Aerochalklate
                                                              Aerochalklate  6 days back

                                                              micro lol

                                                              • Ernesti Echevalier Child prodigy


                                                                • Greg Seitter
                                                                  Greg Seitter  6 days back

                                                                  Damn bro, when did you hit 1M subs?? I remember you had 600k not too long ago

                                                                  • fixeddice1982
                                                                    fixeddice1982  6 days back

                                                                    When it comes to considering skipping the gym, I just refuse to think about not going. Because the more I consider it, the less likely I am to go. So now, I just put on my gym shoes right after work, and if the thought even crosses my mind to skip the gym, I specifically think "well, I've already got my gym shoes on, I'm going.". It's worked for a year and a half.

                                                                    When it comes to bad days, I always feel better after my workout. Therefor bad days are a great setup to go to the gym, crank up my headphones, and sweat out some unhappiness. That way there is room for the happiness to get in. :)

                                                                    • Tarheel Logan
                                                                      Tarheel Logan  6 days back

                                                                      If you’re in Jacksonville (Florida I’m assuming) do you ever do workouts with fans. I go to UNF and would love to workout with you

                                                                      • Free_Animals!
                                                                        Free_Animals!  6 days back

                                                                        I don't like cardio because the bodily feeling I get is shit compared to recreational weight training where the feeling I get is actually rejuvenating .

                                                                        • Jakob Reiso - Mirakuru Fitness

                                                                          Jeff nippard for a VSAUCE type of channel? VSAUCE 4?

                                                                          • codyisk1ng
                                                                            codyisk1ng  6 days back

                                                                            Giving bad info on stretching

                                                                            • Raao1
                                                                              Raao1  6 days back

                                                                              Jeff what happened to your neck? It looks fragile like on mortals. Don't neglect the yoke

                                                                              • Jordan Hinman
                                                                                Jordan Hinman  6 days back

                                                                                Here’s my thought for the day “does caffeine intake disrupt your ability to absorb supplements”

                                                                                • Christopher Kellum
                                                                                  Christopher Kellum  6 days back

                                                                                  Jeff When im back in JAX lets get a lift in! would be awesome to do a meetup with you and kind of pick your brain on how you've become so succesful! thanks for the amazing content and informative videos

                                                                                  • Joshua Gumm
                                                                                    Joshua Gumm  6 days back

                                                                                    A couple 3v3 games of basketball is all the cardio you need

                                                                                    • Kris Cain
                                                                                      Kris Cain  6 days back

                                                                                      I walk 7 miles for 5hr, 6 days a week (usps) Starting Strength every other day. Eating always and mass gainer twice a day on workout. Haven't been able to gain much lately. On year 2 up 20 pounds. What can I do to help me gain without quitting my job?

                                                                                      • Berthony Duverglas
                                                                                        Berthony Duverglas  6 days back

                                                                                        Ever think about doing your own podcast

                                                                                        • michelle _xx
                                                                                          michelle _xx  6 days back

                                                                                          Safe driving !

                                                                                          • radiogeek89
                                                                                            radiogeek89  6 days back

                                                                                            Fact you get more wet when you run in the rain than when you walk....

                                                                                            • LekuriJokeri
                                                                                              LekuriJokeri  6 days back

                                                                                              Great video! I would like to add to the question 2 - Caloric restriction and fasting has been proven to have HUGE health benefits while also increasing longevity. While resistance training is considered healthy for the many reasons you mentioned, people rarely go on caloric restrictions or implement fasting while wanting to increase muscle mass, since this would obviously compromise gains. This being said, I think training and gaining muscle is a great way to improve ones health, both physical and mental, but by doing so one is excluding other practices that would increase overall health and longevity. Something for people to think about if you're only interested in your overall health and in increasing your lifespan.

                                                                                              PS. You're channel is one of the best and most unbiased channels covering strength and training which I've come across on youtube. Keep up the good work!

                                                                                              Best wishes,
                                                                                              A biology student from Finland

                                                                                              • CrappyCartoons
                                                                                                CrappyCartoons  6 days back

                                                                                                WAIT A SEC? Question one asks about you having a bad day/period. Is there something about your gender you haven't shared with us?