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Home » Uncategorized » Jeff Nippard Reveals 4 Overrated Exercises Sabotaging Your Gains – Generation Iron Fitness Network

Jeff Nippard, a renowned fitness trainer, accomplished lifter, and drug-free natural bodybuilder, has revolutionized the bodybuilding world with his extensive array of scientifically-backed fitness strategies. Holding a degree in kinesiology, Nippard has also fostered a vast community of followers by demonstrating that significant muscular development is achievable without using performance enhancers.

This article delves into Jeff Nippards latest insights on four exercises he deems overrated for gym-goers. He meticulously dissects these exercises and offers alternative training methods that promise enhanced strength and muscle growth, targeting your muscles more effectively.

The front raise is first on Jeff Nippards list of overrated exercises. Its a weight-training exercise that targets the anterior delts and upper pecs. Its an isolation exercise that allows flexion and extension at shoulder joints. Bodybuilders go-to equipment for this exercise is the dumbbell, but other free weights like kettlebells, barbells, or resistance bands can also be used.

Nippard says when doing a front raise, instead of raising the dumbbells straight ahead, raise them out in a Y-position. This way, you involve the lateral delts more, building well-defined shoulders. He also adds that you can do dumbbell side raises instead of doing this.

First, front raises. Your front delts already get hammered from any horizontal or vertical pressing in your program. You almost never need any extra isolation workout for the anterior delts. Instead of raising the dumbbell straight ahead, raise them out in a Y, so that you can get more of the side delt fibers involved, or you can place any front raises in your program with side raises instead.

The waiter curl is a weightlifting arm-build exercise that targets the long head of the biceps. This arm curl variation also targets the brachialis (elbow flexor). Waiter curls can be done with free weights like kettlebells, barbells, and dumbbells.

Jeff Nippard admits that this exercise builds the arms. However, the unique grip used when performing it can cause hyperextension in the wrists, which increases the chance of injuries and limits curl movement.

Second, waiter curls. These will hit the biceps since you are flexing your elbow, but hyperextending your wrists will limit your ability to overload the movement. I just do standard EZ bar curls or straight bar curls instead, and if youre worried about your forearms taking over, just take a slightly looser grip.

Nippard suggests a straight bar or EZ bar curls as a great alternative. The EZ bar curl equally targets the biceps and forearms. It builds massive arms and reduces strain on the forearms and wrists.

The standing dumbbell external rotation isnt a popular exercise amongst athletes. However, its effective for building and strengthening your posterior delts. Other secondary muscles include your traps and forearms.

Jeff Nippard says people like to perform this exercise to warm up their shoulders. Research has shown that warm-ups before major exercises boost performance (1). He also adds that performing this exercise using dumbbells as weights doesnt add any resistance to your external rotators.Nippard suggests doing an external cable rotation or using a resistance band that adds stability and puts constant tension on your target muscles instead. The cable variation makes you spend more time under tension, placing pressure on target muscles, which induces muscle hypertrophy (2). Cable external rotations are also unilateral, which could help with strength training and fixing muscle imbalances.

Third, standing dumbbell external rotations. A lot of people do these to warm up their shoulders, but gravity points down, meaning that the dumbbells arent actually applying any resistance to your external rotators. You might as well do them without the dumbbells. However, if you use a cable or a band, all of a sudden, youve got tension pointing in the right direction.

The above-knee rack pull is a partial range of motion movement compared to the deadlifts. Its a weight-training movement that works and builds muscle mass in your posterior chain muscles while improving grip strength. Nippard says he prefers to do deadlifts to build strength and shrugs to build upper traps rather than just one exercise. Deadlifts are compound exercises that build the posterior chain, glutes, and hamstrings.

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Jeff Nippard Reveals 4 Overrated Exercises Sabotaging Your Gains - Generation Iron Fitness Network

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Home » Uncategorized » Jeff Nippard Reveals 4 Overrated Exercises Sabotaging Your Gains – Generation Iron Fitness Network