Jeff Nippard – High Frequency Full Body Program

Description Of High Frequency Full Body Program

This High Frequency Full Body Program is unlike anything you’ve done before!

What Are The Benefits Of Full Body Training?

1. Higher Weekly Training Volumes

Volume (the number of tough working sets per week) has been described as having a dose-response relationship with hypertrophy in the scientific literature. This means that more volume causes more growth (up to a point). If a higher training frequency allows you to perform more weekly volume, that should lead to more muscle growth (again, up to a point). After all, if you only hit your shoulders once a week, you have to cram ALL your weekly volume into a single workout. This program starts with 22 sets of shoulder work per week. Imagine trying to cram all that volume into one (or even two) workouts per week!

2. Higher Quality Sets

Not only will full body training usually mean more weekly volume, it also means higher quality volume. The main reason for this is that with full body training, you will only perform one or two exercises for each muscle in each workout. This means you’ll feel fresher and stronger every time you hit a muscle. Let’s take the quads for example. On a “bro split” you might have to do squats, leg press, and lunges before getting around to leg extensions.

Now tell me: how much effort are you really going to be putting into those extensions after all that leg volume? Probably not much, even if you’re a machine. Now, what if ALL you had to do for quads on a full body day was leg extensions? That’s it. Don’t you think you’d be able to put much more energy into those sets?

3. Less Risk For “wasted Sets”

In a single workout, there will come a point where doing more sets doesn’t do anything extra for muscle growth (and could possibly be disadvantageous). It isn’t clear where that upper ceiling is for everyone (and it’s individual), but some rodent research suggests that it could be somewhere around 5 sets per muscle per workout [22].

Another independent meta-analysis from James Krieger suggests that the limit “appears to be around 10 sets in a single session”. This means that once you start exceeding 5-10 sets in a single workout for any muscle, you’d be better off splitting that additional volume out into another workout. Since on this program, we’re usually only hitting three to five sets for a given muscle in a single session, there is zero risk of having any of your sets be “wasted”.

4. More “practice” Lifting

I like to think of lifting as a skill. Like any skill, the more you practice it, the better you get at it. This is especially true if you’re “practicing smart.” On this full body program, you will be hitting each muscle group frequently, which will allow you to hone in on the mind-muscle connection and lifting form on a daily basis. This will make you a more effective lifter, leading to better returns on your time investment in the gym.

What You’ll Learn High Frequency Full Body Program

What Is Included With My Full Body Program

• Exact sets (warm up & working), reps, exercises, rest times and RPE targets
• Tracking sheet within the program
• AMRAP testing protocol at the end to test your progress
• Deload week to help manage recovery
• LSRPE tracking for accountability (how hard was your LAST set?)
• Coaching notes from me: technique and mind-muscle connection cues for every exercise
• In case there are any exercises you’re not sure how to perform, I’ve included demo videos for every exercise
• There are also technique cues from me within the program itself so you’ll know exactly how to tweak the form for best results during training

The High Frequency Full Body Program details the number of sets for every muscle in each week of the program. If you find the volume to be too high or too low for your specific abilities or goals, knowing the exact volume numbers you’re working with each week is important. Most programs just give you sets and reps and tell you to do it. This program gives you extra information to make it easier to adjust the program to your individual needs, if needed.

This High Frequency Full Body Program is NOT just an eBook. In addition to everything above, you also get a full excel sheet that auto-populates the exact weights you need to use for each of the main lifts, including boxes for tracking weights on every exercise.

About Jeff Nippard

Jeff is a professional drug-free bodybuilder and powerlifter.

Through his informative and entertaining Youtube channel which has gathered a fan-base of over 1 million subscribers, Jeff aims to share the knowledge he has gathered through university education and field experience with others who are passionate about the science behind building muscle, losing fat and getting healthier.

He earned the title of Mr. Junior Canada for natural bodybuilding in 2012 and as a powerlifter, Jeff held the Canadian national record for the bench press in 2014. As a powerlifter, Jeff has claimed a 502 lb squat, 336 lb bench press and a 518 lb deadlift with an all time best Wilks score of 446.

With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific knowledge to compliment his practical experience acquired through training and coaching. Jeff has coached women’s bikini and men’s bodybuilding national and provincial champions, professional natural bodybuilders and nationally and IPF Worlds qualified raw powerlifters. He has presented seminars on Block Periodization, concurrent training and nutrition and training for natural bodybuilding in academic settings including the 2014 Online Fitness Summit, the 2019 ultimate evidence-based conference (UEBC) and HAS guest lectured at the University of Iowa and lehamn college. He has aspirations of completing a PhD in exercise science or a related field.

Jeff currently lives in Ontario, Canada where he is producing informative YouTube videos and podcasts

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