The Jeff Nippard Podcast

In this podcast episode, I talk with Dr. Josh Pelland and Dr. Zac Robinson, two individuals who I think are on the cutting edge of exercise science research. They both co-authored two of the most widely cited meta-analyses published in the past few years: one on training volume and the other on proximity to failure. We take a deep dive into those findings while also touching on topics like individual training responses, "the stretch," and the limitations of research more broadly.
 
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Check out my training programs here: https://jeffnippard.com/
 
Download MacroFactor Nutrition 2 weeks free: https://bit.ly/jeffmacrofactor (use code JEFF)
 
Download MacroFactor Workouts 2 weeks free: https://bit.ly/jeffmacrofactorworkouts (use code JEFF)
 
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Josh & Zac's website: https://www.data-drivenstrength.com/
Follow Dr. Josh Pelland on Instagram: https://www.instagram.com/josh.datadrivenstrength/
Follow Dr. Zac Robinson on Instagram: https://www.instagram.com/zac.datadrivenstrength/
 
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References:
 
Volume Meta-Analysis
https://sportrxiv.org/index.php/server/preprint/view/460
 
Proximity to Failure Meta-Analysis
https://sportrxiv.org/index.php/server/preprint/view/295
 
Per-Session Training Volume Meta-Analysis
https://www.researchgate.net/publication/390450237

In this episode, I talk with fellow YouTuber Jeremy Ethier about a new study that he co-authored that compared muscle growth when training with more tension in the lengthened position versus with more tension in the shortened position. We'll cover what these new findings mean, if this changes our thoughts on "the stretch", and how these findings should be applied to training.
Timestamps
0:00 - Intro and Jeremy's new study overview 2:54 - What Jeremy's study did really well 3:56 - Were these results surprising? 7:17 - How much does the stretch actually matter? 9:23 - Stretch implications for exercise selection 13:30 - Big picture takeaways on the stretch 15:25 - Does training experience change the results? 16:52 - Which stretch-biased exercises are worth it? 18:23 - Does science-based lifting keep flip-flopping? 19:20 - Jeremy's main takeaways 20:36 - Final thoughts
Jeremy Ethier's video on the study: https://www.youtube.com/watch?v=HJHeGGSp1tQ
References:
Jeremy Ethier's Study: https://sportrxiv.org/index.php/server/preprint/view/660
New Long vs Short Muscle Length Meta-Analysis: https://www.researchgate.net/publication/399455789
DB vs Cable Lateral Raises: https://pubmed.ncbi.nlm.nih.gov/40692697/
My Lengthened Partials Study: https://pubmed.ncbi.nlm.nih.gov/39959841/
Squats vs Hip Thrusts: https://pmc.ncbi.nlm.nih.gov/articles/PMC10349977/
Standing vs Seated Calf Raises: https://pubmed.ncbi.nlm.nih.gov/38156065/
Calf Lengthened Partials vs Full ROM: https://pubmed.ncbi.nlm.nih.gov/37015016/
Seated vs Lying Hamstring Curls: https://pubmed.ncbi.nlm.nih.gov/33009197/
Leg Extension Seat Angle: https://www.researchgate.net/publication/380457955
Overhead Triceps Extension vs Pressdowns: https://pubmed.ncbi.nlm.nih.gov/35819335/

Watch the youtube video of our muscle gain journey together here: https://youtu.be/PiYSbR2B85w

Timestamps:
0:00 - How confident is Dr. Wolf in long length partials? 1:33 - What are long length partials? 3:25 - How good are long length partials really? 5:24 - Research on long length partials 7:36 - Examples of long length partials 9:08 - Good and bad exercises for long length partials 16:22 - Integrated partials 20:39 - How much ROM should we use on the partials? 29:07 - Failure discussion (new study)
Watch my video on long-length partials: https://youtu.be/ftpH4-xFGQI
Watch my video that covers the new failure study: https://www.youtube.com/watch?v=BjyDaxYpW8o
Find Dr Milo Wolf here: https://www.youtube.com/@WolfCoaching  https://www.instagram.com/wolfcoach_/

Timestamps:
0:00 Intro
1:20 What is training minimalism & minimum dose training
10:25 - Minimalistic training for strength
36:36 - Minimalistic training for strength
59:26 - Exciting new research for Dr. Pak
 
Watch my Minimalism Science Explained video: https://www.youtube.com/watch?v=xc4OtzAnVMI
Find Dr. Pak here: https://www.instagram.com/dr__pak/
https://www.youtube.com/channel/UCfLkHRHcMxbdcZDWXfrLkBQ
https://www.strongerbyscience.com/coaching/pak-androulakis-korakakis/