Jeff Nippard Rates My Workout

Jeff critiques Jesse's lat pulldown form, emphasizing eccentric control and extended sets with partial reps. He suggests using straps or a false grip to further optimize the exercise and improve mind-muscle connection.

They move on to correct the chest supported row form, with Jesse focusing on squeezing the mid-traps rather than the upper traps. With mind-muscle connection improving, they then increase to extended sets with a Kelo shrug.

The video continues with Jeff sharing his favorite lat-focused exercise: the crossbody lat pulldown. This exercise maximises stretch providing a more powerful muscle contraction.

The deficit Pendlay row provides the necessary increase to the lat stretch, providing a modified basic exercise. He recommends swapping this for the chest supported row.

Jesse and Jeff move onto rear delt exercises, where Jeff focuses on sweeping, reaching out rather than pulling to work more of the muscle.

Jeff critiques the bicep selection, favouring cable curls. The benefit of these is to increase the stretch, improving the lift, and the muscle contraction.

Jesse performs Back Squats for Legs, Jeff tells him to be focused in his warm up sets. Jeff also says belts increase the quad activation, so use them.

Jeff teaches Jesse how to perform the Smith machine good morning. Jeff focuses on squeezing the hamstrings to lift yourself back up. He recommends MacroFactor, an app he helped develop, for those chasing results.

Jeff then teaches leg extensions to S tier, and the correct machine settings for the best exercise, and the best quad stretch.

Reverse Nordic's is the next exercise, focusing on stretch. Even for Jeff, this is a challenge! Jeff promises to add this to the final program being written.

Jeff explains how to optimise lying leg curls by positioning the seat as far forward as possible to maximize hamstring stretch. He emphasizes the importance of controlling the negative during the exercise.

They finish with calf raises on the leg press.

Using barbell bench press, Jeff and Jesse fine tune the exercise. Jeff makes minor adjustments to get Jesse pushing through his toes, to get better leg drive and therefore optimise the lift.

Jeff critiques the cable fly form. Jeff wants more stretch on the chest, and has Jesse do seated flys to improve the tension.

Jeff explains that too much volume isn't beneficial, with diminishing returns after 12 sets a week. They move onto side raises for the shoulders.

Jeff finishes up by creating an S tier tricep set.