The Jeff Nippard Podcast

In this episode, I sit down with exercise scientist Dr. Martin Refalo to discuss his research on reps in reserve (RIR) and what it reveals about how close to failure you need to train to maximize muscle growth. We also explore how exercise selection and fatigue influence your training, and whether low-volume training can be effective for building muscle.

Timestamps:

0:00 - Introduction

2:32 - What Is Reps in Reserve (RIR)?

6:21 - My Favorite Study on RIR

27:54 - Should You Train to Failure?

37:43 - Does Exercise Selection Affect RIR?

45:53 - Should You Be Concerned About Fatigue?

1:01:16 - What RIR Maximizes Muscle Growth?

1:08:40 - How Effective Is Low-Volume Training?

1:19:51 - Martin's Hot Take

References:

Martin's RIR Paper https://pubmed.ncbi.nlm.nih.gov/38393985/

RIR Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/38970765/

Social Media and Mental Fatigue https://pubmed.ncbi.nlm.nih.gov/34000894/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11235674/

Low-Volume Study https://pubmed.ncbi.nlm.nih.gov/40249908/

In this podcast episode, I talk with Dr. Conor Heffernan, a historian of sport, fitness, and physical culture, about how lifting and fitness have evolved over the past 140 years. We trace the history decade by decade, starting with Eugen Sandow in the 1890s and going all the way up to the modern social media era of bodybuilding. We discuss how physique standards, nutrition, and training itself have changed along the way.

Conor's Website: https://physicalculturestudy.com/

Conor's Substack: https://physicalculture.substack.com/

Timestamps:

0:00 - Introduction

4:35 - How do modern physiques compare to the early 1900s?

24:29 - Was Eugen Sandow the first fitness scammer?

28:20 - How has fitness knowledge evolved with science?

35:43 - What training looked like in the 1890s to 1920s

44:29 - What training looked like in the 1930s

54:45 - What training looked like in the 1940s

59:47 - Barriers women faced in early fitness culture

1:07:41 - What training looked like in the 1950s to 1980s

1:15:19 - What were the first training splits and diets like?

1:30:18 - What training looked like in the 1990s to 2000s

1:40:35 - How social media changed fitness

1:58:30 - Is fitness history repeating itself?

2:03:45 - What was the best physique era?

2:09:39 - Exploring historic fitness paraphernalia

Conor's Physical Culture Recommendations:

The Strongman Project: https://strongmanproject.com/

Strength Magazine: https://starkcenter.org/exhibits/type/journals/strength-magazine-1914-1930/

Barbell Films: https://www.barbellfilms.co.uk/

Golden Era Bookworm: https://www.goldenerabookworm.com/

Internet Archive: https://archive.org/

The Tight Tan Slacks of Dezso Ban: https://ditillo2.blogspot.com/

Recommended Physical Culture Authors:

David L. Chapman

John D. Fair

Jan Todd

Shannon L. Walsh

Jason P. Shurley

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/

Timestamps:

0:00 Defining P Ratio & Important Background Info

3:48 – Mike Israetel Opening Statement (Practical Bulk Guidelines)

26:58 – Eric Trexler Opening Statement (P Ratio & Bodyfat)

41:50 – Menno Henselmans Rebuttal (Why Cut First)

57:07 – Greg Nuckols Rebuttal (Issues with Menno's stance)

1:12:50 – Within-Individual vs inter-individual lean gain potential

1:26:19 – Can I (Jeff) gain muscle just as well at 10%, 15%, 20%, etc?

1:36:56 – Clarifying stances and have any minds changed?

1:46:33 – Client recommendations & concluding remarks

Background Reading & Sources:

Original P-Ratio Article/Meta: https://www.strongerbyscience.com/p-ratios/

Rebuttal by Menno Henselmans: https://mennohenselmans.com/optimal-body-fat-muscle-growth/

Rebuttal to the Rebuttal 1: https://www.strongerbyscience.com/p-ratios-rebuttal/

Rebuttal to the Rebuttal 2: https://www.strongerbyscience.com/p-ratios-rebuttal-2/

You can also listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765

Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo

Find Mike Israetel here: https://www.instagram.com/rpdrmike/?hl=en

https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg

Find Menno Henselmans here: https://mennohenselmans.com/ https://www.instagram.com/menno.henselmans/?hl=en

Find Greg Nuckols here: https://www.strongerbyscience.com/ https://www.instagram.com/gregnuckols/?hl=en

Find Eric Trexler here: https://www.strongerbyscience.com/ https://www.instagram.com/trexlerfitness/?hl=en

Timestamps:

0:00 Intro

1:13 – current state of youtube and mainstream posture advice

3:23 – is there such thing as good and bad posture?

6:35 – science-based vs "bro" posture approaches

9:56 – dealing with postural stress at work

18:09 – does bad posture cause pain?

21:44 – what should we do about pain?

24:17 – are 10 minute daily drills & stretches useless?

29:20 – is neck training a good idea?

33:02 – science-based takeaways for posture and pain?

38:54 – "but this fixed MY pain!"

You can also listen on: iTunes: https://podcasts.apple.com/us/podcast/the-jeff-nippard-podcast/id905054765

Spotify: https://open.spotify.com/show/5TkwWmQEiYHx8vkYjisIQo

Watch my main channel posture video: https://youtu.be/yUSyMqDUkv8

Find Dr. Sam Spinelli here: https://www.instagram.com/dr.samspinelli/?hl=en https://www.youtube.com/channel/UCkb9jgRxR2D5bc1fSDofwtA https://www.youtube.com/channel/UCAtmVKWydaRwpgZsxQw7rYg

0:00 Intro

1:03 - How hard should you train? (Greg's answer)

4:19 - How important is failure for hypertrophy

13:55 - Is going to failure more risky or injurious?

26:53 - RPE for muscle growth: good or bad?

30:54 - Does it matter when you train to failure in a mesocycle?

34:45 - What is the low-end intensity threshold for muscle growth?

37:45 - Is volume or intensity more important?

44:43 - Rep range discussion

Watch my "How Hard Should You Train?" compilation video: https://www.youtube.com/watch?v=BjyDaxYpW8o

Find Greg Nuckols here: https://www.youtube.com/c/Strengtheory https://www.strongerbyscience.com/ https://www.instagram.com/gregnuckols/?hl=en