Jeff Nippard asserts the seated leg curl outperforms the lying leg curl.
Jesse James West, a notable fitness coach and influencer, has an impressive history in competition, notably winning the 2023 Summer Shredding Championships. Known for his significant online presence, especially on YouTube, West provides a plethora of bodybuilding and fitness material, captivating his audience through his knowledge.
| Full Name Jesse James West | ||
| Weight | Height | Date Of Birth |
| 176 lbs | 5’10” | 01/25/2000 |
| Division | Era | Nationality |
| Men’s Physique and Classic Physique | 2020s – Present | American |
Recently, Jesse James West teamed up with esteemed fitness expert Jeff Nippard — a science-driven natural bodybuilder and powerlifter. West relied on Nippard’s expertise, which is renowned for incorporating scientific research and evidence in his training methods, to scrutinize his fitness routines. Below is a comprehensive review of their session.
Jeff Nippard’s Exercise Rating System
View this post on Instagram
Jeff Nippard uses a distinctive ranking system for exercises. The top tier is the S tier, which includes his preferred exercises, while the F tier contains those he does not endorse.
- S- Jeff Nippard’s top choices
- A- Highly recommends
- B- Valuable in some circumstances, though alternatives might be better
- C- Superior alternatives exist, but it could be beneficial for some individuals
- D- Generally not advisable for many
- F- Rarely recommends
Jeff Nippard evaluated most of Jesse James West’s routines using this rating system while also assessing his performance. Below are the exercises they assessed.
Lat Pulldown
Jesse James West begins with a lat pulldown, and Jeff Nippard reviews his technique, noting mistakes and offering necessary corrections. West originally intended to start with deadlifts, but Nippard suggested beginning with lat pulldowns to target the back without overworking the lower body.
One of Jeff Nippard’s initial tips emphasizes the importance of eccentric control. He notes that even partial repetitions with proper eccentric control can yield significant results (1). Next, Nippard underscores the value of using wrist straps to avoid slipping during exercises. He also mentions that transitioning from an overhand grip to a suicide grip can enhance your mind-muscle connection. Nippard initially rates the lat pulldown a B but upgrades it to an S after observing West’s technique.
Chest-Supported Row With a Kelso Shrug
West proposes a close-grip row, to which Nippard responds that greater emphasis could be placed on the mid-back using the chest-supported row with a Kelso shrug. Nippard ranks this exercise as a B.
“… not bad Jesse. It’s not bad. I’m going to give you a B again, though. Here’s how we’re going to take it to S. I want you to feel your mid traps…”
Nippard explains the significance of the traps and the necessity of working those muscles. He emphasizes that achieving a full squeeze and stretch with the traps is crucial. Adding a shrug to complete the row enhances its efficacy.
“You can actually still do a lot more work with your back if you weren’t to do a full row. So all you’re going to do is kind of a horizontal shrug, so you’re going to shrug like this. Have you ever seen that before?”
When West completes his improved form on the row machine, with the added shrug, Nippard elevates the rating to an A.
Cross-Body Lat Pull Around
The cross-body lat pull-around optimizes the stretch on his lats. After Nippard instructs West on the fundamentals of this exercise, he performs several repetitions, and Nippard awards him an S rating.
Deficit Pendlay Row
Following on the agenda is the deficit Pendlay row. Jeff Nippard stresses the importance of correct form during this workout. He also incorporates a bumper plate (elevated surface), which enhances the range of motion and stretches the lats further. Nippardrates West an S for his technique throughout the routine.
Reverse Cable Fly
Jeff Nippard instructs Jesse James West on the next workout, the reverse cable fly targeting the rear deltoids. Nippard underscores utilizing a complete range of motion for optimal rear delt engagement. He advises thinking of the movement more as a sweep than a pull.
“The key here is to not think about pulling; instead, focus on sweeping. Dr. Mike once told me, imagine there’s a heap of cash on the floor, and what you can collect with your hands is yours to keep. So, you want to reach out.”
Jesse James West executes the exercise with his arms fully extended, earning an S from Jeff Nippard.
Reverse Biceps Cable Curl
West jumps into alternating dumbbell curls and requests Nippard to identify any mistakes. During this activity, Nippard notes the absence of biceps tension when fully extended. He recommends a preacher curl instead, but mentions the cable curl as the optimal choice for biceps development. Nippard gives West an S on his first attempt.
View this post on Instagram
Barbell Back Squat
The lower body segments start with the barbell back squat. West performs a few reps without weights to establish a rhythm and adds weights later. Nippard endorses using weightlifting belts to enhance tension in the quadriceps.
“It boosts intra-abdominal pressure, preventing tension from dissipating in various directions. No leakage needed.”
West completes several repetitions, and Nippard commends him for his form and focus during the back squat, awarding him an S.
Barbell Romanian Deadlift
According to Nippard, when performing the barbell Romanian deadlift, the bar should reach shin level. Keeping a neutral back and avoiding knee bends allows for an effective hamstring stretch.
Smith Machine Good Morning
Jeff Nippard advises the Smith machine good morning exercise involves shortened motion range. However, focusing on a hamstring stretch yields excellent results. Nippard rates West an S for this workout.
Leg Extension
During leg extensions, Nippard adjusts West’s seat back to ensure a hip extension that stretches the quads more, offering a full range of motion and promoting muscle development. Nippard rates West an S for this activity.
Reverse Nordic
Nippard also selects the reverse Nordic workout, which primarily engages the quads and is the counter of the Nordic exercise.
Seated Hamstring Curl
Nippard asserts that the seated leg curl is superior to the lying leg curls. He also stresses the importance of proper form during this movement. Nippard gives West an S for this exercise.
“We have about 10 studies showing longer muscle lengths outperform shorter ones. Additionally, five studies indicate that longer muscle lengths top full range of motion roughly 80 percent of the time.”
Calf Raise on a Leg Press Machine
Nippard mentions always finishing calf workouts. For building calves on a leg press machine, position the balls of your feet on the plate rather than just your toes to enhance muscle contraction.
Bench Press
Jeff Nippard notes that the bench press serves as both a strength and muscle-building exercise.
“Consider the bench press as a full-body movement, with your legs playing an essential role.”be engaged if you aim for optimal power.”
He instructs West on the correct technique to perform the bench press, emphasizing driving the weight from his feet. Nippard gives West an S for this activity.
Seated Cable Fly
Nippard recommends executing the cable fly in a seated position to better focus on your pectorals and achieve a substantial stretch. He notes that, according to research, muscle stretch holds more significance than muscle contraction. Jeff Nippard assigns an A to West for this exercise and refines his technique.
Lateral Raise
Nippard advises incorporating lateral raises to target the deltoids. West performs the move, receiving a D from Nippard, who stresses the importance of better weight management. Nippard also suggests variations of lateral raises, such as performing them on an incline bench or doing a leaning-to-the-side unilateral movement. This ensures continuous tension on the desired muscles.
Overhead Triceps Extension
To wrap up, the final workout is the overhead triceps extension. Nippard advises using a staggered stance for enhanced balance and keeping the elbows slightly in to prevent discomfort.
Stay updated with us on Instagram, Facebook, and Twitter for more exercise insights!
Reference
- Goto, M., Maeda, C., Hirayama, T., Terada, S., Nirengi, S., Kurosawa, Y., Nagano, A., & Hamaoka, T. (2019). Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. Journal of strength and conditioning research, 33(5), 1286–1294. https://doi.org/10.1519/JSC.0000000000002051