10 Training Tips I Learned From Jeff Nippard That Actually Made a Difference

Let’s be honest, most influencers are just aesthetics and no substance. When I first saw Jeff's videos, I knew he was different. In every video, there was proof of the workout he does, a case study you can rely on. I took most of the advice he gave and implemented it in my workout routine.

1. Train Closer to Failure Than You Think - But Not Every Set

Jeff shared one crucial truth: training intensity matters more than volume. If you are doing sets and stopping too early, you are wasting time. What’s the goal?

Stop 0 to 2 reps from failure on your working sets. But, don’t take every set to failure, especially on compound lifts. This means more muscle activation, less junk volume, and a huge improvement in efficiency.

2. Use the RIR Scale to Track Effort

Reps in Reverse or RIR, is something Jeff Nippard popularized to track training effort. Instead of just going with a feel of how many reps to do, rate each set.

• 2 RIR means you still had 2 reps in the tank.
• 0 RIR is set ‘til failure.
• 3+ RIR means you probably could go way harder.

This way of thinking will help you get the most out of each set.

3. Don’t Neglect Tempo - Especially on the Eccentric

This is the tip that changed my every workout. I started slowing down the eccentric phase (lowering the weight). I do this on most exercises, including curls, rows, bench press, and others.

Making a small adjustment and having a 2-second descent will make the exercise much harder. You will feel the difference right away.

4. Push-Pull-Legs Isn’t Dead - Just Do It Right

This is not for everyone, but Jeff revived PPL with a science-based approach:

• PPL 6x per week is great for intermediates
• Focus on balancing horizontal and vertical pulls/pushes
• Program upper/lower evenly across the week

It’s common that either our upper body or lower body is stronger than the other. The goal of PPL is to make them even.

5. Track Your Lifts Like You Track Your Diet

Jeff stresses progressive overload, but not just blindly adding weight. I started keeping track of:

• Exercises
• Sets, reps, and weight
• RIR or failure notes

You will start to notice a pattern where you lack strength and where everything seems easy.

6. Warm-Ups Should Be Short, Intentional, and Progressive

Warm-up should be simple instead of 20 minutes of nonsense.

Recommendation:

• 2-3 light sets of your main lift
• Slightly increase weight each time
• Avoid fatiguing yourself before the actual workout starts

No foam rolling, no cardio fluff, just lift-specific prep.

7. Your Core Doesn’t Need Crunches

The more crunches you do won’t build your core. According to Jeff Nippard, there are only 2 exercises you should do to get a six pack.

• Leg raises - do hanging knee raises if you can’t do hanging straight leg raises.
• Weighted crunch or cable crunch - grab a rope, kneel down, don’t pull the weight with your hands, only rely on your abs and lower back.

8. Training Arms Separately Isn’t a Waste

At the beginning, I thought only bodybuilders focus on arms as an isolated workout. But Jeff showed that direct arm work helps fix weak points in compound lifts. Example:

• More triceps means better lockout on the bench
• Stronger biceps mean stronger rows and pull-ups.

9. Deloads Aren’t Optional - They Are Essential

If you are training with your buddies, this will be the hardest thing to accept. But deloading is recommended every 4 to 6 weeks based on training intensity, not just when you are tired.

Only 1 week should be with lower weights, and you will come back stronger the next week. It’s something like a rest period without losing gains.

10. Evidence-Based Doesn’t Mean Boring

More gym members are focusing on science-based workouts, which wasn’t the case in the past couple of decades. The emphasis was on more and more weights and bigger muscles instead of intelligent programming, consistent effort, and recovery.