The Jeff Nippard Podcast

In this episode, we interview Emily Duncan, nationally qualified NPC Bikini competitor and ISSN Sports Nutrition Specialist. 

We cover everything to do with sharpening your mental approach to training and nutrition, with some specific focus on the bikini athlete.

You can find more from Emily here:

EMILY DUNCAN IG: em_dunc YouTube: https://www.youtube.com/channel/UCYPI1d_1hXLTYuXGEcDq0RA Twitter: em_dunc

Continue the discussion on ...

YOUTUBE

https://youtu.be/DLjq6Zn86w4

FACEBOOK

https://www.facebook.com/jeffnippard

TWITTER https://twitter.com/jeffnippard

INSTAGRAM @jeffnippard

SNAPCHAT 

@jeffnippard

We hope you enjoy the show!

In this episode, we discuss with Laurin her recently published research on inclusive vs exclusive dieting strategies and much more. 

More from Laurin here:

www.laurinconlin.com

IG: @laurinconlin

LAURIN'S INSTAGRAM @laurinconlin

CONTEST PREP/ COACHING [email protected]

ROBIN'S CHANNEL: youtube.com/c/robingallant

ROBIN'S INSTAGRAM: @robingallantt

FACEBOOK https://www.facebook.com/jeffnippard

TWITTER https://twitter.com/jeffnippard

INSTAGRAM @jeffnippard

SNAPCHAT @jeffnippard

I hope you enjoy the episode! 

In this episode, we host the most comprehensive discussion of training volume available anywhere with Mike Israetel, Eric Helms, Layne Norton and Greg Nuckols. 

We answer the question of whether we should train with the maximum volume that we can recover from (maximum recoverable volume) or with the minimum volume needed to make progress (minimum effective dose). We also touch on many other topics including:

- guidelines for how much volume to do per week

- the difference between max recoverable and max adaptive volume

- the importance of rest periods in determining per-session volume

- the relationship of max recoverable volume to injury

- differences in volume prescriptions for strength vs hypertrophy 

- how to track training volume 

- why not all volumes are created equal

And a LOT MORE!!

You can find more from the panel here:

MIKE ISRAETEL www.renaissanceperiodization.com Facebook: https://www.facebook.com/michael.israetel

ERIC HELMS www.muscleandstrengthpyramids.com www.3dmusclejourney.com Facebook: https://www.facebook.com/ericrhelms

LAYNE NORTON www.biolayne.com Facebook: https://www.facebook.com/BioLayne

GREG NUCKOLS www.strengtheory.com Facebook: https://www.facebook.com/gregory.nuckols

CONTEST PREP/ COACHING from Jeff

[email protected]

Continue the discussion on ...

YOUTUBE

https://youtu.be/_3q3KnYtYIg

FACEBOOK

https://www.facebook.com/jeffnippard

TWITTER https://twitter.com/jeffnippard

INSTAGRAM @jeffnippard

SNAPCHAT 

@jeffnippard

We hope you enjoy the show!

In this episode, we host the most comprehensive Peak Week Roundtable available anywhere with contest prep coaches Cliff Wilson, Eric Helms and Jason Theobald. 

We cover all facets of peak week including:

- how and when to manipulate water, sodium and potassium

- how and when to load carbs/fats

- how to deal with "spill over"

- how to adjust cardio and training during peak week

- how to set up the show day diet, including between prejudging and finals

- how to know when someone is "ready"

- psychological approaches to peak week

- finishing touches like tan, pump up and backstage advice

And a LOT MORE!!

You can find more from the panel here:

ERIC HELMS www.muscleandstrengthpyramids.com www.3dmusclejourney.com Facebook: https://www.facebook.com/ericrhelms

CLIFF WILSON www.teamwilsonbb.com IG: @cwteamwilson Facebook: https://www.facebook.com/cliff.wilson

JASON THEOBALD www.scoobyprep.com Facebook: https://www.facebook.com/jason.theobald.37

IG: @scoobyprep1

CONTEST PREP/ COACHING from Jeff

[email protected]

FOR CONTEST PREP/ COACHING from Robin [email protected]

BLOG www.strcng.com/blog

ROBIN'S CHANNEL: youtube.com/c/robingallant

Continue the discussion on ...

YOUTUBE

https://youtu.be/DLjq6Zn86w4

FACEBOOK

https://www.facebook.com/jeffnippard

TWITTER https://twitter.com/jeffnippard

INSTAGRAM @jeffnippard

SNAPCHAT 

@jeffnippard

We hope you enjoy the show!

In this episode Kamal Patel, director at Examine.com discusses with Jeff:

-the best pump/ pre workout supplement 

-sleep aids that actually work

-nootropics/ mood enhancing supplements

-ways to re-sensitize to the effects of caffeine 

-are there any natural testosterone boosters that work?

-creatine: is timing important?

-effect of mindfulness meditation on health

-weird new supplements you haven't heard of

...and much more! 

You can find more from Kamal here:

www.examine.com 

You can find more from Jeff here:

Instagram: @jeffnippard

Facebook: https://www.facebook.com/jeffnippard

Youtube: https://www.youtube.com/jeffnippard

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected] or [email protected]

Hope you enjoy the show!

In this episode Kamal Patel, director at Examine.com discusses with Jeff:

-how to eat a healthy diet

-does red meat cause cancer?

-is too much protein bad for health? How much is "too much"?

-omega 6 to 3 ratio discussion

-should we be supplementing fish oil/omega 3's?

-is aspartame unsafe?

-are saturated fats unhealthy? What about trans fats? 

-what is the role of a diet high in vegetables in reducing risk of CVD? 

...and much more! 

You can find more from Kamal here:

www.examine.com

You can find more from Jeff here:

Instagram: @jeffnippard

Facebook: https://www.facebook.com/jeffnippard

Youtube: https://www.youtube.com/jeffnippard

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected] or [email protected]

Hope you enjoy the show!

In this episode, we cover Part 2 of my interview with Lyle McDonald. Topics covered include: 

- Can you change your bodyfat set point? 

- Is there value in reverse dieting to maintain a goal bodyweight?

- What causes a "slow metabolism"?

- Does metabolic damage exist? - Why ISN'T volume the most important factor for growth?

- Maximum Recoverable Volume (MRV) 

-Training frequency for hypertrophy & Norwegian frequency project

You can find more from Lyle here:

www.bodyrecomposition.com

For coaching from Jeff 

[email protected]

Hope you enjoy the show!

In this episode Lyle McDonald discusses with Jeff:

- Why do women tend to struggle with fat loss more than men?- Setting up the deficit with exercise vs caloric restriction - How to deal with water shifts in women & menstrual cycle overview- Refeeding: How frequent and for how long? - Psychological vs physiological effect of refeeds- Dealing with prolonged weight loss stalls- How to approach physique athletes very resistant to fat loss - Gender differences in training volume tolerance and rep ranges- Specific training strategies around the menstrual cycle - Why the a "lag period" at the start of a diet? - HIIT vs LISS for women 

...and much more! 

You can find more from Lyle here:

www.bodyrecomposition.com

You can find more from Jeff here:

Instagram: @jeffnippard

Facebook: https://www.facebook.com/jeffnippard

Youtube: https://www.youtube.com/jeffnippard

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected] or [email protected]

Hope you enjoy the show! 

In this episode, we host the first ever Reverse Diet Debate featuring Eric Helms + Menno Henselmans (against) vs. Layne Norton + Peter Fitschen (for). 

Topics covered include:

- Opening statements and rebuttals

- Defining "maintenance calories"- How does reverse dieting work in the absence of changes in body composition?- What are "adaptive metabolisms"?- Ad libitum and intuitive eating approaches post-contest- Can you diet on higher calories in prep after a successful reverse? Does it "carry over"? - What is the role of NEAT in reverse dieting and metabolic adaptation?- Is there value in increasing calories in the off-season (not post show)?

All annotations to the debate:

Episode 18 - Bro Splits, Training Frequency & the Anabolic Window feat. Menno Henselmans feat. Menno Henselmans:https://www.youtube.com/watch?v=xB6EH...

Episode 12 - Changes in Hormones with Natural Bodybuilding Contest Prep feat. Peter Fitschenhttps://itunes.apple.com/us/podcast/i...

Physique Science Radio Episode 8 - Eating Disordershttps://www.biolayne.com/media/podcas...

The 3DMJ Recovery Diet Videohttps://www.youtube.com/watch?v=vDKhD...

You can find more from the debaters here:

ERIC HELMSwww.muscleandstrengthpyramids.comwww.3dmusclejourney.comFacebook: https://www.facebook.com/ericrhelms

LAYNE NORTON www.biolayne.comIG: @biolayneFacebook: https://www.facebook.com/LayneNorton

MENNO HENSELMANSwww.bayesianbodybuilding.comFacebook: https://www.facebook.com/BayesianBody...

PETER FITSCHENwww.fitbodyphysique.comIG: @fitbodyphysiqueFacebook: https://www.facebook.com/naturalprobo...

CONTEST PREP/ COACHING from Jeff

[email protected]

FOR CONTEST PREP/ COACHING from [email protected]

BLOGwww.strcng.com/blog

ROBIN'S CHANNEL:youtube.com/c/robingallant

Continue the discussion on ...

YOUTUBE

https://www.youtube.com/watch?v=swrul81qco8

FACEBOOK

https://www.facebook.com/jeffnippard

TWITTERhttps://twitter.com/jeffnippard

INSTAGRAM@jeffnippard

We hope you enjoy the debate! 

In this episode James Krieger, MSc discusses with Jeff:

-how many sets are best for maximizing hypertrophy?

-is there a point at which adding more training volume is detrimental for gains?

-how important is training to failure?

-is it better to space volume out across the week with higher frequency training or have more per-session volume?

-the value of relative vs absolute volume for hypertrophy

-why James' 2010 meta-analysis on volume survives criticism 

-hints about some unpublished research from James and Brad Schoenfeld on training volume and hypertrophy 

...and much more! 

You can find more from James here:

www.weightology.com

Twitter: @weightology

Facebook: https://www.facebook.com/james.krieger1

You can find more from Jeff here:

Instagram: @jeffnippard

Facebook: https://www.facebook.com/jeffnippard

Youtube: https://www.youtube.com/jeffnippard

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected] or [email protected]

Hope you enjoy the show! 

In this episode natural pro bodybuilder Doug Miller discusses with Jeff:

-why Doug chooses to compete naturally

-will he ever go for an IFBB pro card?

-Doug's favorite bodybuilding split

-Doug's favorite rep ranges

-training periodization

-how often does he train to failure?

-what are Doug's off-season macros?

-supplementation: creatine, BCAAs, natural test boosters and more

...and much more! 

Check out Core Nutritionals here:

www.corenutritionals.com

https://www.facebook.com/corenutritionals/

Follow Doug here:

Instagram: @dougmillerpro

Facebook: https://www.facebook.com/doug.miller.pro/

Follow Jeff here:

Instagram: @jeffnippard

Facebook: https://www.facebook.com/jeffnippard

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected]

Hope you enjoy the show! 

In this episode Menno Henselmans discusses with Jeff:

-how frequently should you train a bodypart?

-the Norwegian Frequency Project and other research on training frequency

-is it beneficial to periodize frequency across the training year?

-the value in having dedicated arm days

-the role of "the pump" in hypertrophic gains

-how big is the anabolic window really?

...and much more! 

Interested in learning Menno's full Bayesian Bodybuilding method and become a certificed Bayesian trainer? Have a look at his PT Course.

You can find more from Menno here:

http://bayesianbodybuilding.com/

Facebook: https://www.facebook.com/BayesianBodybuilding

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected]

We hope you enjoy the show! 

In this episode Brett Gibbs, Jp Cauchi and Josh Hancott discuss with Jeff:

-their individual powerlifting goals for 2016

-how often should you be max testing or AMRAP testing in training?

-how to plan a competition year 

-how much drug use is there in the IPF?

-ammonia caps, music, imagery and other meet strategies

-using "top sets" in training before volume work

...and much more! 

You can find more from Brett here:

Instagram: @bg_waiweight

Youtube: https://www.youtube.com/user/EXillegal

JP here:

Instagram: @5trong

Youtube: John Paul Cauchi

Josh Hancott here:

Instagram: @joshhancott

Youtube: https://www.youtube.com/user/bigboomhancott

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected]

Hope you enjoy the show! 

In this episode 20 year old bodybuilding phenom Josh Vogel discusses with Jeff:

-the value of the mind-muscle connection

-the best training frequency for bodybuilding

-how to structure two-a-day training splits

-should you be training to failure?

-meal plans vs IIFYM in contest prep

-"junk loading" in peak week

...and much more! 

You can find more from Josh here:

Instagram: @vogelitis

Facebook: https://www.facebook.com/joshuahunter.vogel

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected]

Hope you enjoy the show! 

In this episode 2x junior powerlifting world champion JP Cauchi discusses with Jeff:

-why bigger is better in powerlifting

-how much weight you should cut for a powerlifting meet

-is it better to slowly cut bodyfat or rapidly cut water to get in a weigh class?

-how to refeed and rehydrate after weighins 

-how should you structure your last 4 weeks of training in a peaking cycle?

-what should your meet week look like?

...and much more! 

You can find more from JP here:

Instagram: @5trong

Facebook: https://www.facebook.com/cauchijp/

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected]

Hope you enjoy the show! 

In this episode 6x world champion drug-free bodybuilder Brian Whitacre discusses with Jeff and Robin:

-balancing family, work and bodybuilding

-how to get really, truly shredded

-Brian's experiences with Daily Undulating Periodization under the guidance of Dr. Mike Zourdos

-Brian's macros

-how long should your contest prep diet be?

-Brian's favorite type of cardio

...and much more! 

You can find more from Brian here:

http://www.brianwhitacre.net/

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected]

We hope you enjoy the show! 

In this episode Online Coach and YouTuber Matty Fusaro discusses with Jeff and Robin:

-how to grow your social media online

-growing your online coaching business

-fitness vlogging

-dealing with negative comments online

-specific YouTube marketing strategies for growth 

...and much more! 

You can find more from Matty here:

Instagram: @mattyfusaro

Facebook: www.facebook.com/FusaroFitness/

For coaching from Jeff or Robin, contact:

[email protected]

and

[email protected]

Please support us by leaving a nice rating/review on iTunes. Hope you enjoy the show! 

In this episode contest PhD canditate and Pro Natural Bodybuilders Peter Fitschen discusses with Jeff and Robin:

-how hormone levels change as a result of natural bodybuilding

-specific training, nutrition and supplementation strategies to keep muscle while dieting

-optimal length of contest prep based on the research to get truly shredded

-is it possible to change your setpoint?

-how to reverse diet after a contest to restore hormonal milieu 

-gender differences in adaptations to dieting 

...and much more! 

You can find more from Peter here:

Instagram: @fitbodyphysique

Facebook: https://www.facebook.com/pages/FITbody-and-Physique-LLC/

Check out the Strcng BLOG!

www.strcng.com/blog

Strcng Apparel coming SOON!

Hope you enjoy the show! 

In this episode nutritionist Joseph Agu discusses with Jeff:

-the pyramid/ hierarchy of importance for protein (as featured in Alan Aragon's research review)

-casein before bed

-how much protein you should eat per day

-how many meals you should eat per day

-BCAA supplementation

-intermittent fasting

-impact of protein quality

...and much more!

You can find more from Joseph here:Facebook: https://www.facebook.com/josephagunutrition

For coaching from Jeff or Robin, visit:www.strcng.com/applyOr email:[email protected]

Hope you enjoy the show!

In this episode contest prep coach Cliff Wilson discusses with Jeff and Robin:

-peak week strategies including Cliff's rapid backload approach

-keys to getting rid of stubborn bodyfat

-what is muscle maturity?

-reverse dieting after a competition 

-bringing up weakpoints

-ketogenic dieting 

...and much more! 

You can find more from Cliff here:

Instagram: @cwteamwilson

Facebook: https://www.facebook.com/cliff.wilson

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected]

Hope you enjoy the show! 

Jeff, Robin and Bryce discuss topics around measuring progress, dealing with injuries, sustainability and extrinsic vs intrinsic motivation. 

Jeff, Robin and Andrew delve into the anatomy and biocmechanics specific to the hamstrings and implications for training as well as EMG research and the hamstrings' involvement in a variety of exercises including the squat and deadlift.