Jeff Nippard ranks seven side shoulder exercises on a tier list from best to worst.
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hookA fit bodybuilder stands in a clean gym next to a bright tier list chart.
Muscular creator. Jeff stands tall in a gym tank top showing off big arm muscles.
Clean gym backdrop. Dark walls and bright ceiling lights give the gym a polished look.
Clear spoken audio. Jeff speaks directly to the camera with clean gym sounds.
Bold video text. Colorful labels and text ask what the best side shoulder moves are.
Broad audience appeal. Anyone who lifts weights wants to know the best shoulder exercises.
retainViewers keep watching to see where each shoulder exercise ranks on the list.
Useful exercise rating. Jeff gives simple ratings from best to worst for each workout move.
Demonstrated exercises. He shows every exercise in action so you see proper form.
Upbeat confident tone. Jeff speaks with clear confidence and friendly energy.
Fast visual pace. The video has 26 shots in 58.4 seconds, changing every 2.2 seconds.
Clear graphic props. The on screen tier list updates with photos as Jeff ranks each move.
Simple step structure. Each exercise gets its own short section before moving to the next.
Right video length. Under one minute is the perfect length to cover seven exercise ranks.
rewardViewers learn which shoulder exercises build side muscles best.
Taught smarter workouts. You learn which shoulder moves work best based on muscle data.
Saved gym time. You stop doing bad exercise choices that do not build shoulders well.
Motivated to train. Watching smooth gym reps makes you want to go hit the gym.
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The side delts are the most important part of the shoulder for creating a wider, X frame look. Here’s my ranking of the most popular side delt exercises: best to worst 🪨
A fitness expert explains why overhead triceps extensions grow arm muscles better than other exercises according to a study.
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hookThe video grabs attention instantly with a bold warning that common arm exercises will not maximize arm size.
Fit host. A muscular host sits on a bench looking straight into the camera.
Dark gym setting. The background is a clean black gym with bright lights focused on the trainer.
Clear speech. A strong voice speaks directly without any background music.
On screen caption. Bold text warns that your triceps will never reach their full potential.
Broad appeal. Anyone who lifts weights or wants bigger arms feels curious about their workout routine.
retainThe video keeps viewers watching by showing exercise demonstrations alongside a real science study.
Useful science facts. The host overlays a research paper and colored graphics on his arms to show muscle growth.
Demonstrations over talk. Correct exercise form is shown clearly rather than just described.
Direct delivery. The speaker explains things with confidence and clear hand gestures.
Steady pacing. There are 18 shots in 49.7 seconds, changing every 2.8 seconds to keep visuals fresh.
Helpful equipment. Cable machines and dumbbells show exact setups that viewers can use.
Logical sequence. The video moves smoothly from old gym beliefs to new scientific facts and actionable tips.
Right length. The 49.7 second duration gives enough time to explain the facts without slowing down.
rewardViewers learn a science backed training tip to improve their triceps workouts for better results.
Taught something new. Viewers learn that overhead extensions grow all three heads of the triceps best.
Inspired to train. The presenter's muscular arms and simple advice motivate viewers to go to the gym.
Reassured on choices. Viewers learn they can keep using pressdowns alongside overhead extensions for good balance.
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This is what the latest science says about triceps training. It’s looking like the overhead extension is the best overall triceps builder and it’s not just for the long head. If your program doesn’t have an overhead movement, you’re almost certainly leaving some gains on the table! Got the idea for this one from @coleman.et.al — he puts out amazing science-based info! I recommend giving him a follow 🙏🏻
A fitness coach breaks down a full day of eating and gym costs to show how to build muscle for eight dollars a day.
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hookThe video grabs attention by challenging the idea that getting fit and building muscle is too expensive.
Fit visual look. A muscular man in a dark top bends over heavy weights.
Gym setting light. A dim gym with red machines in the background gives an intense feel.
Voice and sound. Spoken words start right away over soft audio.
Onscreen text styling. Simple white subtitle text sits at the bottom of the screen.
Broad subject appeal. Anyone who wants to get fit while spending less money will stop to watch.
retainClear price tags for every meal and fast shot changes keep viewers watching until the total daily cost is shown.
Useful financial idea. Showing exact low prices for muscle building meals gives high value.
Showing food items. Plates, scoops, and ingredient bowls show exact portions alongside price tags.
Calm confident delivery. The speaker talks directly to the camera with a helpful tone.
Fast shot pacing. With 34 shots across 56.8 seconds, a new shot lands about every 1.7 seconds.
Visual meal props. Food bowls, price signs, and app screens make the math clear.
Logical daily timeline. The video moves step by step from breakfast to pre workout, dinner, and bedtime.
Ideal video length. Under one minute is the perfect duration to list a full day of meals.
rewardViewers learn affordable meal recipes and walk away feeling empowered to reach fitness goals without overspending.
Taught cheap recipes. Viewers learn how to build high protein meals using simple grocery items.
Reassuring money message. Viewers realize getting fit does not require a large budget.
Inspired to prep. Viewers feel motivated to organize their own low cost diet plan.
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My budget friendly full day of fitness! 💪🏼 FYI, my nutrition app, MacroFactor only costs $5.99 a month when you go for the yearly membership. A nutrition coach can cost $200-300 per month! MacroFactor will coach you to your goals for a tiny fraction of that. Link to a free trial in my bio!
Super underrated ab exercise I’ve been doing lately. If you’ve never tried them before, even a few reps will humble you! Don’t go too crazy your first time and be prepared to be sore the next day 😁
Our new study on strict reps vs strict reps is out! Here’s what we found 👀 Special shoutout to everyone involved on the research team, especially @francheska_fitness, who led the project as part of her Master’s thesis. Alec Pinero, Alyson Enes, Adam Mohan, Max Sapuppo, @coleman.et.al , @wolfcoach_ , @dr__pak, Paul Swinton and @bradschoenfeldphd — big thanks for all your work on this too. Appreciate everyone at the Applied Muscle Development Lab at Lehman College for helping nudge this niche field forward! 💪🏼 More to come!!
A quick tour of the new Jeff Nippard Muscle Lab!! It’s been 2 years in the making and the entire project was 100% funded by any of you who use @macrofactorapp or my training programs! So thank you so much for making it a reality. I’m so excited for the experiments I’m going to do in here! If you have any study ideas you’d like to see me do, comment below 🙏🏻
A presenter shows photos of men and women at different body fat percentages from 50 percent down to 5 percent.
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hookViewers stop scrolling to see what real human bodies look like at various body fat levels.
Visual setup. A speaker sits in the corner while photos of people appear against a gray backdrop.
Bright graphics. Green meters and clear numbers show the body fat level for each person.
Clear voiceover. The speaker introduces each body fat level as the images change.
Text captions. Large text shows the percentage and DEXA scan results clearly.
Universal appeal. Fitness and body appearance appeal to a huge audience online.
retainViewers watch until the end to see how the human body changes down to the lowest body fat level.
Useful comparison. The clip shows real people at every level instead of just talking about numbers.
Steady progression. The presentation counts down steadily from 50 percent to 5 percent fat.
Clear layout. Simple graphics make it easy to follow the changes step by step.
Pacing and cuts. The video uses 3 shots across 39.4 seconds to present each comparison clearly.
Good length. The video length fits the countdown list format without dragging.
rewardViewers gain a clear visual reference for what different body fat percentages look like.
Better understanding. Viewers learn how body fat percentages actually look on men and women.
Goal setting. People can compare themselves to the images to estimate their own fitness level.
Satisfying countdown. Watching the body fat scale count down to lean levels feels satisfying.
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What different body fat percentages look like on men and women from 50% to 5% (measured using DEXA and BIA). Check out the full video explaining what each levels feels like and what level you should aim for at the link in my bio!
Workout inspiration. Viewers feel eager to try these two moves on their next gym visit.
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2 new upper trap exercises I’ve been doing! 1. The Overhead Cable Lu Raise. The traps fire super hard to upwardly rotate the scapula in the overhead position. Yes, you’re missing out on the stretch aspect here, but you can make that up with the other exercise. First saw this one from @liftrunbang1 👍🏼 2. High-Incline Dumbbell Shrug/Row. Try not to go too heavy here. Instead focus on engaging that area between your upper and mid traps by shrugging up and slightly back. Hope this helps if you have stubborn traps like me!
Jeff Nippard asks gym goers how much protein the body can absorb in one meal and explains the scientific answer.
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hookViewers stop because a fit man stands next to a huge pile of protein drinks asking a common gym question.
Presenter look. Jeff Nippard stands in a dark gym next to dozens of stacked protein drinks.
Bright setting. The gym background is clean with shiny weight machines and gym lighting.
Clear audio. He talks straight to the camera with clear voiceover audio.
Bold screen text. The visual text asks how many grams of protein your body can absorb in one meal.
Broad fitness topic. Anyone who lifts weights or cares about healthy eating wants to know this answer.
retainPeople keep watching to see if random gym members guess correctly and to learn what science actually says.
Useful question. He tests people first before showing a real study that clears up a common myth.
Visual shot changes. The clip has 13 shots in 49.0 seconds, moving between interviews and explanations.
Fun gym interviews. Watching gym goers give different guesses keeps the mood light and funny.
Scientific proof shown. He shows an actual research study chart on screen to back up his points.
Simple final takeaway. The video ends with a clear rule on total daily protein intake.
rewardThe viewer learns that total daily protein matters much more than how much protein is in a single meal.
Taught new science. Viewers learn that eating 100 grams of protein in one sitting still works well.
Relieved of worry. People feel less stressed about timing every single meal during the day.
Practical health advice. Fitness fans get a clear rule to focus on their total daily goal instead.
jeff nippardprotein intakegym advicenutrition mythmuscle buildinghow much proteinmeal timingfitness sciencestreet interviewworkout tipsdaily protein goalabsorbing protein
I’m giving away $100,000! 💸 You can win it. All you need to do is transform your body, strength and/or health in 100 days. The first place winner will win $50,000 and then 100 other people will win $500 each. To enter the challenge, all you need to do is: 1. Download my nutrition app, MacroFactor 2. Go to macrofactorapp.com/challenge and fill out the form If you have a goal set for this new year, this challenge could be a great opportunity to hold yourself accountable and get a team of supportive people around you! Good luck!! — Terms and conditions: To enter the challenge, participants must download and use the MacroFactor app for the duration of the contest or log their weight and nutrition using the alternate process outlined in Section 9 of the Terms and Conditions. All participants must also fill out the form at macrofactorapp.com/challenge by January 10, 2025. The contest runs from January 10 to April 20, 2025. One (1) grand prize winner will receive a $50,000 USD cash prize, and 100 more winners will receive $500 each. When selecting winners, the judging panel will be looking for impressive physical transformations, but will also strongly consider the participant’s entire journey (as detailed in the participant’s responses to the questions in the final form submission). The contest is open to legal residents and citizens of the US, UK, Australia, and Canada, where such participation is not otherwise prohibited by state or local laws. No purchase is necessary for participation. Full details on how to enter and full contest rules can be found at macrofactorapp.com/challenge. This challenge is in no way sponsored, endorsed or administered by, or associated with, Facebook, Instagram, or Meta.
A fitness trainer demonstrates a fast 45-minute leg workout with five simple exercises.
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hookA muscular trainer shows his leg physique and promises a complete workout in 45 minutes.
Strong image. A fit trainer flexes a defined leg muscle in a clean gym.
Bright lighting. White lights make the gym setup look bright and professional.
Clear audio. Clean voiceover speaks over quiet gym sounds.
Bold text. Onscreen captions highlight a fast 45-minute leg routine.
Wide appeal. Quick workout tips appeal to anyone looking to save time in the gym.
retainThe creator holds attention by showing clear technique tips and muscle diagrams for every exercise.
High usefulness. The clip demonstrates five exercises with set and rep targets.
Visual guides. Muscle diagrams overlay the screen to show target areas clearly.
Direct instruction. The speaker gives helpful tips on seat setup and hip position.
Fast cuts. The video has 11 shots in 53.8 seconds, changing shots every 4.9 seconds.
Gym equipment. Machines and barbells show the exact setup for every exercise.
Easy steps. The routine flows smoothly from quad moves to hamstrings, glutes, and calves.
Right length. The video length gives just enough time to explain each exercise.
rewardViewers learn an efficient leg workout routine to build muscle in less time.
Useful knowledge. Viewers learn how to structure a low-volume leg workout.
Motivated feeling. Viewers feel inspired to train hard with high intensity.
Clear direction. Viewers gain precise sets and reps to try on their next gym day.
jeff nippardleg workoutfitness tipsquick workoutgym motivationquad exerciseshamstring trainingglutes workoutcalf raisesleg extensionrdlleg pressmuscle building
Low volume leg workout! (45 mins) This is one of two leg days in my new low volume, high intensity program that I ran for my cut this year. It’s called The Min-Max Program and it’s 30% off right now on jeffnippard.com for Black Friday weekend (link in bio). If you’re looking for quick and intense workouts, this 12 week program could be a great fit! Let’s get after it 👊🏼
Jeff Nippard shares the results of a new study comparing full range of motion lifting to half reps for muscle growth.
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hookA side by side clip comparing two lifting styles catches the eye of anyone looking to build muscle.
Muscular lifter. A fit man stands in a gym showing proper exercise form.
Split screen. The video splits into two sides to compare full lifts and half reps.
Clear speech. The speaker explains the difference between the two lifting methods.
Onscreen text. Simple captions highlight key points in bold white text.
Broad topic. Building muscle and working out appeal to a huge audience of lifters.
retainClear visuals and real scientific research keep viewers watching to see which lifting method builds more muscle.
Useful topic. The video tests a common gym debate about full movement versus partial reps.
Visual proof. Muscle diagrams and laboratory footage show how the study was done.
Steady editing. The video cuts 21 times across 22 shots in 51.3 seconds to keep scenes changing smoothly.
Gym equipment. Weights and cable machines show real exercise movements in action.
Easy logic. The explanation moves step by step from past studies to the new test results.
Right duration. The short length gives all the key findings without wasting time.
rewardViewers learn that partial reps can build just as much muscle as full reps when effort is high.
Learned something. Viewers get a clear answer from a real study on muscle growth.
Reassured feeling. Gymgoers feel confident that both lifting styles work well.
Inspired to lift. Seeing hard training makes viewers want to push harder in their next workout.
jeff nippardworkout sciencemuscle growthlifting studyrange of motionpartial repsgym tipsexercise sciencebicep curlshypertrophyfitness researchgym trainingweightlifting
If you’re tapped in to the science side of fitness at all, you’ve probably already heard a lot about our new study. It honestly makes me happy to see so much chatter about exercise science online, good and bad. The more people that are interested in the topics we’re investigating, the better. And the more critiques we get, the better we can make our future studies. Getting this study done was a tremendous amount of work for all the researchers involved, so I wanted to give them a special thank you for their time. Shoutout to @dr__pak, @wolfcoach_, @bradschoenfeldphd, @thealec.notalex, @ae.mohan, @tommyhermann_, @francheska_fitness, @the.bearded.brazilian, @3rian_lin, @coleman.et.al, @ryanburke33 and Paul Swinton 🙏🏻
