Can you tell my missus? She doesn’t believe this happens.
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Week 1 - Jeff Nippard’s Hypertrophy Fundamentals, Body Part split routine
5 November 2021 - General Stuff:
- Weighed in at 80.1 kg
- From the Apple Watch, slept 6h22m
5 November 2021 - Shoulders/Arms
- Military press 3x6, 75 lb rpe 7/7/7
, maybe I can do more, first time doing this with barbell so didn’t want to over-reach, but I guess I am very weak in this lift (makes sense from my atrocious bench ) - Dumbbell lateral raise, 3x12, 30 lb dumbbells rpe 8/8/8
- Cable reverse fly machine 3x15, 115 lb rpe 8/8/8
- Single-arm rope tricep extension 2x12, “13lb on the pulley” rpe 8/8
- Single-arm cable curl, seated 2x12, “30lb on pulley” rpe 8/8
So there are is a thing I am wondering if anyone can help out:
- There is almost no volume for arms, I didn’t have any sort of pump and didn’t feel it at all in my triceps or biceps, I am wondering if this is a problem? I have basically no mind-muscle connection here since its just 2 sets for biceps. I also have pretty high bicep/tricep insertions, will this low volume approach work for my arms? I literally didn’t feel it at all today…
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I do not know the programme so don’t know if its specified but is there a tempo prescribed to those reps?
When I saw it was Jeff’s program, then saw what he logged, I was thinking he wasn’t following it too.
I don’t think mind muscle connection is needed right now. That is for the guys getting ready to step on stage. They are trying to bring out detail on specific muscles.
I don’t feel mind muscle connection on the squat, deadlift, bench, OHP, chin up… Getting stronger in those movements has build a lot of size though.
If you don’t think you are getting enough stimulation on the arms, do something so that you do. Slow down the negative, use a more challenging weight…
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Here is the one I ran today:
The volume on arms is so low, I didn’t feel it (I described the RPE in my post as well).
I wonder what the logic/science behind this is, and if its undercutting volume a lot? I literally had no real pump, I used to do a lot more arm volume where my arms would be feeling a good buzz, but didn’t feel that today. Volume on shoulders was alright.
Doesn’t appear to be any tempo on it, so how are you doing those reps?
You may need to slow down the lowering portion, squeeze peak contraction more.
You seem to be doubting the process already.
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I am doing reasonably slow eccentrics, but I guess I will really try to go through the proper motion slower and controlled (and the squeeze as well). I’m sticking with this program.
Keep in mind full body HIT doesn’t provide a major pump, but nevertheless produce development in strength and size - at least in my case. Pump is only one of the muscle building ingredients in the mix.
It’s always good to emphasize the eccentrics. I currently mostly use 1-2 sec pos and 2-4 sec neg reps. Nothing magical, does what it’s supposed to do.
This is all the shortcomings of RPE in a nutshell.
I would simplify this - once you can get the sets x reps with all clean reps and minimal grinding, up the weight and repeat.
I am SO not a fan of “RPE”, especially with people trying to figure out their training, and double especially in hypertrophy training.
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Yup. You tell most people to go to failure on a set and they’ll stop about 4 reps short of failure and think it was RPE 10. Very few people have every found their limits enough to be able to dig for them.
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I didn’t know this was even a thing. Not sure why you would use RPE for hypertrophy training and definitely wouldn’t use it on small movements like arm training
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I still discover this fact over and over 14 years into lifting. I grab a weight I think is around a 15RM on hack squats and end up hitting 30 and quit because my lungs give out.
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Just follow the program as written, my friend. We all started off uncomfortable on all the big movements, so that’s exactly why you need to start doing them now and not putting it off. You won’t magically feel comfortable deadlifting one day after only doing machine exercises. As far as arms volume, again just trust in Jeff’s plan. The early weeks are meant to be break in and you will progressively add volume and intensity each week. Challenge your body to grow with less. If it only calls for 2 sets for biceps, make every rep the most beautiful fucking rep you’ve ever done! You’ll be in a better place when the higher volume comes later down the road.
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I guess Jeff had to have something to set his program apart, but I could never tell somebody “do 2 sets of single arm cable curls at RPE 8” with a straight face.
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Why not, just curios? What is your strategy for arms if not using RPE?
I find it hard to progress up weight easily in dumbbell movements in general (since gaps are bigger)
Why not use RPE for hypertrophy training? Jeff mainly uses RPE so that it is easy to progress.
Like if I can get say 60 lb on incline DB press 3 sets of 8 rpe 8, then i can progress to 3 sets of 9 rpe 8 and so on.
Having a strategy for arms at this stage of your development is what’s known as “majoring in the minors”.
Have a strategy for success for your WHOLE BODY. Your arms will necessarily grow. You don’t go from pressing the bar overhead to pressing 225 overhead without arm growth.
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I sure hope you’re right! I’m at 180 now and zero growth has occurred. 225 is my next “goal”, obviously with many stops along the way lol
Because RPE is subjective, and most trainees have no idea how hard - or more often, how not hard - they’re training.
You can do just that without ever hearing or attempting to apply the acronym “RPE”.
In fact, if you’re doing 3 sets of 15, and you’re saying you didn’t change the weight and every set is RPE 8, that to me right there seems fishy - likely the weight would have to decrease in order to continue being able to hit sets of 15 with the same weight at the same RPE, or your first set wouldn’t have been a true RPE 8, or your last set would be an RPE 9, etc.
I think it works well in strength training for singles, triples, even fives - but sets of 15 on reverse cable fly? It’s just too fancy.
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Anyways, forget my musings on RPE if you’re comfortable with it, I’m just all for simplifying the process and I don’t want to confuse you.
You chose this program. You need to follow it to a T, and trust the person who wrote it. I can disagree with an aspect of the program, but Jeff is a smart guy and had heaps of praise from John Meadows, so you should do what he says while he’s acting as your “coach”. Make sure, as @jskrabac says, you’re making the most of those reps, especially if the volume is low.
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