Table of Contents:
Exercise Science Foundations 2 S.A.I.D. Principle
Video taken from the channel: Training For 600
Principles of Training
Video taken from the channel: Fitness at Southbank
Training principles
Video taken from the channel: TREK Group
principles of training
Video taken from the channel: Danielle Stansfield
The 6 Fundamentals of Muscle Growth | Mass Class
Video taken from the channel: Bodybuilding.com
Training Basics & Theory | Chapter 1: The Fundamentals Series
Video taken from the channel: Jeff Nippard
Principles of Exercise
Video taken from the channel: Drake High School Physical Education
The exercise science principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve our fitness, strength or endurance, we need to increase the workload accordingly.Goes into detail on training principles, nutrition, stretching, supplements, and exercises. Everything is based around scientific research, such as the scientific basis for periodization and the recommended protein intake of 1.8g/kg protein for srength athletes. Pulls no punches on supplements either.
Design of exercise programs that are part of pulmonary rehabilitation programs should be founded on an appreciation of the principles of exercise training of healthy subjects. Training produces structural and biochemical changes in the muscles that exercise which increase the ability of the trained muscle to perform aerobic exercise.For Powerlifting, training must focus on developing the underlying systems of the sport. -Training to enhance muscle size of the involved muscles. -Training to enhance general strength and force production. -Training to develop technical prowess in the Squat, Bench and Deadlift.A successful training programme will also include exercise in the correct heart-rate target zone. The key principles when planning a programme are: Specificity – training must be matched to the.
The principles of specificity, progression, overload, adaptation, and reversibility are why practicing frequently and consistently are so important if you want to improve your performance. Missed.An exercise principle whose components are frequency, intensity, time, and type An exercise principle whose components are facility, intervention, and temperature The theory that fitness is a goal.
Or you can work out on an elliptical trainer, treadmill or exercise bike. Interval training can also include body-weight exercises, such as jumping jacks, squats and lunges. Are the principles of interval training the same for everyone? Yes — but you can take interval training to many levels. If you simply want to vary your exercise routine.
Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you’re after with strength training. The two most important points are: Complete your exercise with perfect technique Push to total failure when doing a set and overload the.The Principles of Exercise Science and Wellness course is designed to provide for the development of knowledge and skills in fields that assist patients with maintaining physical, mental, and emotional health.
Students in this course will understand diet and exercise, as well training, nutrition, personal training, and recreational therapy.The commonly known training principles (Specificity, Overload, and Recovery) are heavily grounded in exercise physiology-the study of the effects of exercise on the human body. However, other sport sciences also support these principles. For example, the Specificity Principle concerns how the athlete’s body adapts to the stress placed on it.
This strategy can increase training volume and reduce the time commitment, which, in turn, may improve exercise adherence since lack of time is the most cited barrier for an individual engaging in any exercise program (20-23).”.Learners who complete Science of Exercise will have an improved physiological understanding of how your body responds to exercise, and will be able to identify behaviors, choices, and environments that impact your health and training.About video:In this video i have explained about adaptation, specificity, GAS and SAID principles so that you can understand them get smart with.
The principles in this book could also easily be adapted to other styles of training. It makes some of the more complex components of exercise programming a lot easier to understand. This book is the basic here is what is important and then here are some programs to use, it teaches how to create your own program and does it very well.
List of related literature:
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from High-performance Sports Conditioning | |
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from Encyclopedia of Sports Medicine | |
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from Total Training for Young Champions | |
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from Essentials of Strength Training and Conditioning | |
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from A Clinical Guide to the Treatment of the Human Stress Response | |
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from Springer Handbook of Robotics | |
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from Methods of Group Exercise Instruction | |
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from CRM Fundamentals | |
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from Return to Play in Football: An Evidence-based Approach | |
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from Guccione’s Geriatric Physical Therapy E-Book |
123 comments
erm…not in this school…and the skull gives me a bad vibe
What is the best way to lost tons of weight? I read lots of good reviews on the internet about how Custokebon Secrets can help you lost tons of weight. Has anyone tried using this popular fat burn methods?
Jeff that 10 reps you are saying people are leaving in the tank are for the whole day or per set? This leaving something in the tank is new to me
Super informative! Great teaching. I think many gym junkies forget their basic at times, so this is very refreshing. Thank you
this guy just putted the whole gym psilosophy in 12 minutes
Bodybuilding isn’t a sport numb nuts…. thought this guy was a scientist lol
I don’t know if I could workout looking like a dope fiend . I’ve never seen it in person either.
Very informative! I don’t know anything about fitness and this series is exactly what I need, thank you!
DOES THIS APPLY TO AN OLDER 59 YR OLD WOMAN? I’m TRYING TO TONE, STRENGTHEN & GAIN WEIGHT. I WANT TO BE HEALTHIER AND HAVE BETTER BALANCE..YOUR VIDEOS ARE VERY EASY TO UNDERSTAND. NICE JOB!
damn i literally do that type of cardio. and now i have the explanation hell yeaaaaaaaaah
I’ll tell you how to build muscle:
1. Progressive Overload
2. Healthy diet.
3. Rest days.
Bam, done.
Hard to know who to listen to but those arms say I know what I’m doing. Good video even for a woman trying to learn basics, thanks!
Yes, I too am guilty of jumping through diet plan to others as well, I do believe that I must have tested every weight-loss system that was available, however eventually not one of them helped me to lose and keep the weight off. I ended up trying for the very last time using the Custokebon Secrets simply because my friend who told me extraordinary things about it and so far to date I’ve effectively dropped 15 lbs within 4 weeks!
I see many people keep on talking about Custokebon Secrets (just search it on google). But I’m not sure if it’s good. Have you ever tried using this popular diet plan?
Gi’MET’RY’-
my position, math, rises-and dives under. Analogkardio knowledge. KARi’ my vehicle. KRDi’-I detuned, my vehicle.He has so much science but no muscle to back it up like he’s supposed to know the ins and outs of building size but he’s tiny
Had to watch this for gym yesterday.
I don’t know how it ended up in my recommended.
CIA?
Awesome videos. Thank you for taking the time out to get this knowledge to the community.
Hey Jeff, I really enjoy your informative videos! I have been saying I am going to start taking care of myself for the past 5 years and always do research and then never really start. What do you recommend for the indecisive beginners? I feel very uncomfortable at the gyms that are nearby so I purchased adjustable weight dumbbells to use at home and i have a few resistance bands also. So i have what i need to start, at least a little.
I’ve just started bodybuilding, and after watching this series, I feel I can learn a lot from you Jeff.
METi’BOL’-
I’m math, what? Rang the bell. My injuries-aren’t hurting as, I thought? Never happens, this wayever, in my life? Your geometry, is off. ISOGreek for, equal.Can vouch for enjoyment as a ladder side, I found myself in a situation where it wasn’t sustainable when life happened. I was in a place where my health and how hard I pushed myself would collide without sufficient nutrition and rest. If you find yourself in that situation I would recommend lighter activities while working on improving the nutrition in your diet and getting enough rest. Hopefully you can find some lighter activity that you find enjoyable and moving into harder exercises once you get healthier and more active. At least for me, I moved into enjoying training more once my health could support muscle growth.
What i struggle with the most is not nutrition or training… ITS SLEEP I CANT SLEEP AND ITS ANNOYING ME
I really enjoy the mindset you have of less black and white advice and more “Find what works for you” but you also give the basics and why.
This mindset makes me more excited to experiment in the gym instead of feeling frustrated because I cant follow someone’s advice to a T.
Love your videos, please keep doing what you do, you are an inspiration and very motivational!
> “sleep is undermined”
> Smiles and looks at clock
> Watching at 0438
> FML
242 rule: if you can complete 2 more reps in your last set then for sure you will be going way over your rep range in the first set. Which means you’re not really working in that rep range anyway and should increase the weight regardless. So this 242 rule is confusing; Clarify.
I hear lots of people keep on speaking about Custokebon Secrets. But I’m not sure if it is good. Have you ever tried this popular lose weight method?
I dropped the subscription and stopped watching your videos. I stopped recommending you to everyone (and I was a HUGE booster). I was a big fan and then you had that segment with Stephanie where she points at Trump and says “Why I’m leaving America.” Uh what? Why bring politics into the channel, bro? Here’s a thought: It kills HALF your audience. Most people are on one side or another, so why piss off half of them? Did it change my mind? No. All it did was cost your channel. And Stephanie, who used American education to get her PHD, our roads, our social system, our schools and hospitals and ALL the rest, to jump out when she feels offended and betray the actual nation she lived in wow. True cowardice. Just real moral failure. And you are Canadian so STFU about our politics please. Thanks just checking in that if your channel is stalling you should maybe stick to the subject on hand.
Thanks for this video! Im gonna start going to the gym next year and this information is super helpful. Definitely valuable to learn something out of the gym instead of just rushing into the gym.
Great, so I haven’t been seeing gains because I’ve been trying too hard. Yep, figures….
What if you enjoy working out to the point guaranteed major soreness, is that fundamentally bad.
Quite possibly the best and most important video on working out I ever saw.
Jeff, you mentioned Prioritization as part of POP and used chest (which is a large muscle) as an example. However if I would like forearms to be my focus to build muscle, do you suggest I prioritize forearms first? It would seem that if i did that, then i would struggle through the rest of my upper body workout.
Fantastic, great explanations and visuals, thanks very much!
I appreciate the information, I learned a few things, and thank you for not trying to sell me something!
This series is exactly what i’ve been looking for! Thanks Jeff!
Thank you so much….I understood a whole chapter just by watching your video…and you are cute too
I’m just starting out. Does anyone know a really basic bench press exercise for gains? I weigh 66kg and 1 rep max 60kg lol
Screw anime and netflix. Im binging this every night before bed, and then move on to the next series. Jeff, thank you for the free science-based content!
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
Socrates
you washed out unnecessary workout information to give the essentials.
I love your channel man, keep it up.
My question for lesson 5 is what if you’re doing your cardio with combat sports? Like boxing with a heavy bag for instance for 30 minutes
15:01
Correct me if I’m interpreting this incorrectly, but does this mean that it would be suboptimal to perform most calisthenics exercises to failure?
Just want to say thanks. As a professional, I appreciate your instruction and videos, are based on peer reviewed science. I like your Ladder concept.
Anyone else feel like he looks like a more muscular version of Jack Denmo’s best friend??
It’s INSANE how many gym goers don’t follow these key principles.
one of the biggest issues I have had this second time of reducing body fat is constipation. Thankfully granulated dietary fibers are a fairly cheap thing you can buy from the pharmacy. It also helps with bulk and reducing hunger. Ingest before eating dinner is my current prefered method. I specifically use sterculia rubber.
if i am lifting 100 lb for 10 reps in week 1, then in week 2 i left 110 lb for 8 reps does it count as progressive overload or i must do same number of reps with more wight to count as progressive overload??
9:00 Cardiovascular training shouldn’t be confused with fat burning….
Good vid my dude, really enjoyed the article too. Keep up your wizardry skills.
When considering eating healthy, you have to never fall victim to modern fad diet plans. Extreme diets are a risk for your health, especially ones that seriously restrict your everyday nutritional intake. While they might induce rapid loss of weight, these diets are never a long-term solution for your waistline. It is best to look up Custokebon Secrets on google since it is not just another fad diet where you starve yourself.
You should read up what an ND filter is. Your shutterspeed is far to fast for this video
Can anyone tell me if hitting failure on the last set of EACH EXERCISE for a given body part would be alright, even though he recommended only hitting failure on the last set of each body part? ( 14:06 )
This is sooo amazing. I have been looking for an informative series like this and here it is. You put so much effort and time in what you do and it comes out in the best way. Thank you so much for your effort and creativity, I really enjoy the contents and the ideas you present.
He has a doctorate in exercise physiology, I didn’t know they even hand that out lmao. America always overglorifies people with loosely handing out doctorates in every field of study.
It’s like the term doctor has lost its value.
Excellent video, thanks for taking the time to put all of this out there. I`d love to get some opinions on keeping the weight used the same for each set vs. doing a pyramid set (i.e increasing the weight slightly and decreasing reps with each set). Any thoughts on which approach is better?
This video has good advice, but I’m confused about the best diet plan which i need to work with, only because I have never used any. Anybody tried the Custokebon Secrets? I have noticed several people talk about awesome things about Custokebon Secrets.
It took me 2-3 years to get this much of knowledge. There are tons of different workout-nutrition theories as a beginner it can be very confusing. And you just explained it so well. Thanks Jeff for the series you are doing great for the community, kudos man.
Late to the party I know but I’m curious about something and if you’ve already talked about it point me in the right direction but if a 1RM is 100% would you say 95% to be a 2 rep max? I’m curious as to what is usually the rep ranges people can do at certain percentages. For instance if creating powerlifting program where you increase the percentage every week or workout would that not dictate the prescribed reps? Maybe even the number of sets?
Noob question here. What do you take for the unbearable pain when you wake up and you feel you can’t even move. Cheers
Why not take every set to failure? Will you hurt yourself, or is it just not helpful?
Sustainability. Say no more I’m going to train strength now cause that’s what i Fucking love.
this is almost clickbait. but not. the 6 fundamentals of building muscle do NOT take 12 minutes of this dude telling us how he wanted to be a train driver when he was little. There is about 1 minute of valuable stuff here but you gotta find out everything about this moron to get to it……
People who say nutrition always forget about all the guys in jail who get processed gunk but are 30xs the size of any guy using protein shakes and what they eat with a full gym and supplements. It’s all about hard work and consistency.
Do anybody know about Custokebon Secrets? Does it really work? I hear many individuals lost their weight with this popular lose weight method.
+Jeff Nippard If there is anyway to redo this video series with better audio, please do so. That roar in the background is giving me a uncontrolled, visceral, physiological anxiety response. I love your content very much but I have not been able to watch this series in particular due to this audio problem. I wish I were exaggerating but it’s really that bad. Help.
can’t see much on the board (reflection)
thanks for the info though
loads of very helpful info in one video
Really really great series. Thanks very much Jeff. I’ve learned a ton from your channel
I think bodybuilding and powerlifting can’t be separated, because when building muscle you will hit a platue in the end but you can accelerate progress if you left more weight and change the setting to power lifting.
Getting stronger leads to build more muscle and vice versa.
Finally! I’ve found a youtuber bodybuilder that I can aspire to, because he actually has brains! Subscribed!
Just bought your fundamentals program! I’ve been training for a year but feel like there is more I can get out of it. Glad I found your channel and program!
Okay Sus… okay I’ll take some Sus. Oh… sustainability… ah…
You didn’t explain what that “blood restricted training” thing is.
Hello there, I want to know if Custokebon Secrets, will really work for me? I see a lot of people keep on speaking about this popular fat burn secrets.
This “effort” talk helped me a lot. Because i always went for failure on all sets which resulted in decrasing the load over the sets. Still had big Progress from it
Loveeee!! So happy I discovered your channel!! Pls pls keep up the vids and the quality!!
I’m trying to have these guys swoop me up and Ivan Drogo my ass in the laboratory
BS. The muscle tissue needs time to regrow and repair. Training everyday doesn’t even give it chance.
A lot of good information here to digest…my question is this, if I do
Read more
My latest mistake was loading up to much on my legs without noticing they need rest, so now 1 mount recovery + another to get in shape again:(
This guy has been seen on the generation iron series much time! skills one!
Which is better? Build muscle one by one or all parts simultaneously? I mean biceps first then shoulder and chest or the whole body at the same time? Thanks
0:55 you spelled their wrong (the one after improve), not trying to sound rude.
These are fantastic! Basic principles that I need to understand before making my own program focusing on more volume
Instead of doing cardio just be in a calorie deficit. Still important to do for general health and cardiovascular performance when training
Hi Jeff, I’m enjoying following you. Can you elaborate on the science behind failure training please? I’m curious as to the reasoning why, with sufficient rest between sets, you could not go to failure with each set? Thanks
He’s right however not 100% correct. The more you workout the more you need to each to make sure your in a caloric surplus. That’s more time cooking, eating, spending ect.. you can get bigger working out 2-3 days a week as long as you apply progressive overload.
Blood flow “restriction” causes muscle growth.
♂️
Just think about this concept for a second.
hi look am doing as much as i can to build my muscle but it is two years but no more good and visible increment of muscle mass, pls what shal i do?
Respect! Buyer beware! Everything this “expert” is saying is on point scientifically and empirically based. Prisoners without the book talk and science labs confirm the same burpees as cardio equivalent to sprints for example. Know your goals! Cardio may in fact breakdown muscle, so finding the precise balance between cardio/weights as not to lose muscle is a legit problem to solve. BUT, if you are a person who loves both forms ( or have fat loss goals etc.) know your family history and preconditions for things like well…uhm…high blood pressure for example. Cardio may kill your maximized, muscle beached body but one thing cardio will RARELY do is increase your resting blood pressure or hurt your HEART MUSCLE. Know your goals. Be Bruce lee, take the good, eliminate the bad. Cardio is good because it rarely, if ever, breaks down the ONE MUSCLE that is MARRIED to OXYGEN, your heart. Get woke…Stay woke. Again, respect for the guy that MC’d this great informational! Don’t be a lemming…To thyself be true.
GENETICS. PERIOD. doesn’t matter what bullshit exercise.. if u got it you’ll grow.. 99% do not have it.. get used to real life…. you ant gonna look any different other than 10 pounds..lol…dont even need protein drinks,,,
Jeff Nippard is undoubtedly one of the most knowledgeable YouTuber on fitness in our era. He really knows what he’s talking about.
Fundamental is testosterone hormone….. natural or unnatural….it should be in your body
As expert, I believe Custokebon Secrets is good way to lost tons of fat. Why don’t you give it a chance? maybe it’s going to work for you too.
You didnt talk much about how diet works and when it’s best to eat for growth vs loss. The issue is that diet is pry the most important part, so without that knowledge a lot of this other stuff is almost useless.
What about 17-24 reps? Will that help to get bigger stronger and faster?
I’ve been working out for 2-3 years now…. and I wish I watched this when I started off. SO many mistakes could’ve been avoided if this video existed and I watched it 3 years ago. AMAZING content as usual Jeff. Keep it up, my man! Even after 3 years, I’ve learnt so much from this video…
Niga niga niga niga niga niga niga niga niga Get me up top if you know what i mean
Just stop calling bodybuilding “a sport” because it definitely isn’t.
CRYOTH’ERX’APS’Risen saw it, what? Hawaiian king’spavement, happenstances known.
Hi Jeff, Your chanel really inspire me. I love to learn thing and seek knowledge also i have the passion to share my learning with others. I might see you as an example to share my research and learning. Thanks for making these video:)
I get it, I mite do it a little.. but like I se you recommend consistent stimulation, golden ratio or “super set” commitments and then finally to enhance your flex drive a little BFR!!! That does seam like a nice way to help my chemistry! For a breif pumping of flex!
in the theory of bounded rationality humans seek satisfaction, not optimization
How effective is Custokebon Secrets? I have heard many awesome things about this popular weight loss methods.
1. Don’t be natty
2. Don’t be natty
3. Don’t be natty
4. Don’t be natty
5. Don’t be natty
6. Don’t be natty
This series looks and feels amazing; u’ve always done a great job analyzing every aspect of training and workout in general. Hopefully this is gonna be the best sum up possibile. Rly inspiring and much love from Italy
Nice vid but watching on my phone I can barely see the green/yellow marker
It was a pretty common sense video. Decent for new lifters though, I guess. We made it through most of the video, then turned it off when he started supporting blood flow restriction. Sorry, but no, that’s not how the human body works. It just goes to show the old adage that education does not equal intelligence, continues in prevalence. We have to thumbs down it for the misinformation being spread.
Great video. I graduated a year ago with BA (Honours) in Sports Management & Coaching and I am doing some revision for a job interview. This information you provided was accurate and condensed making it perfect for revision. Thank you!
damn, thanks man. you and eric hjelm have helped me so much, thank you!
1] drugs 2] drugs 3 drugs 4 drugs 5 drugs 6 drugs that’s all they know how to do.
Hi.
I would like to know what to do about CPK levels rising after a heavy workout where normal level is <199.... higher CPK levels can lead to permanent kidney damage and what's the max heart rate one should push to max out???
Pls advice…
how long should a HIIT session last for? And how long do you rest between sprints?
principles of trainingCreated using PowToon Free sign up at http://www.powtoon.com/. Make your own animated videos and animated presentations for free. PowToon is a free tool that allows you to develop cool animated clips and animated presentations for your website, office meeting, sales pitch, nonprofit fundraiser, product launch, video resume, or anything else you could use an animated explainer video. PowToon’s animation templates help you create animated presentations and animated explainer videos from scratch. Anyone can produce awesome animations quickly with PowToon, without the cost or hassle other professional animation services require.
I’ve had to watch so many P.E videos in quarantine that my rec is full of them…
My parents think I’m finally bothering to become fit.
Oh well-
The music sort of distracts me from actually learning anything lol
I just started lifting. I thing im going to bing watch all of your videos
Hi Jeff! Congrats for the content of your videos. I have a question: when you talk about 3 reps before the failure, are you talking about the concentric failure or the technical one?
I’m sorry for my bad English.
I’m Italian and I’m trying to write without Google translate!!
I always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from Next Level Diet and I was able to select foods that fit my budget.
This guy is totally legitimate. My respect.Btw did u study about fitness in school?
i feel like i’m attending a free lecture class for hypertrophy training back in college, but this i believe this will be the single most informative free content out there that will benefits tons of people who is really passionate in the fitness world. Thank you for making this series!
ik we all here for pe homework, so can someone be a g and tell me the answers
next time do a sound check with the mic so it doesn’t sound like your trying to choke it at times…otherwise good job