{"id":6867,"date":"2025-09-06T06:11:53","date_gmt":"2025-09-06T06:11:53","guid":{"rendered":"https:\/\/org-store.store\/?p=6867"},"modified":"2025-09-06T06:11:53","modified_gmt":"2025-09-06T06:11:53","slug":"the-upper-body-workout-i-followed-for-my-1-year-transformation","status":"publish","type":"post","link":"https:\/\/org-store.store\/?p=6867","title":{"rendered":"The Upper Body Workout I Followed For My 1 Year Transformation"},"content":{"rendered":"<p><iframe loading=\"lazy\"  width=\"580\" height=\"385\" src=\"https:\/\/www.youtube.com\/embed\/928aRhhPP8I?rel=0&#038;autoplay=1&#038;autoplay=1&#038;modestbranding=1\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\n<br \/>Get my new Bodybuilding Transformation System (25% off code TRANSFORM): https:\/\/jeffnippard.com\/merchandise\/the-bodybuilding-transformation-system<\/p>\n<p>My Vitamin App: http:\/\/bit.ly\/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<\/p>\n<p>Abstract:<\/p>\n<p>On this video, I break down the precise higher physique exercise I used throughout my 365-day experiment. I\u2019ll clarify why I selected every train over comparable choices, share key approach cues, and spotlight frequent errors to keep away from.<\/p>\n<p>References:<\/p>\n<p>Incline Bench Press Hypertrophy<br \/>\nhttps:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7449336\/<\/p>\n<p>Cable vs Dumbbell Lateral Elevate<br \/>\nhttps:\/\/www.researchgate.web\/publication\/387157135<\/p>\n<p>Biceps Research<br \/>\nhttps:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11906226\/<br \/>\nhttps:\/\/sportrxiv.org\/index.php\/server\/preprint\/view\/486\/1085<br \/>\nhttps:\/\/www.researchgate.web\/publication\/388004281<\/p>\n<p>Timestamps:<\/p>\n<p>0:00 &#8211; My 1 yr experiment recap<br \/>\n0:31 &#8211; Train 1 (Chest, Shoulders, Triceps)<br \/>\n2:44 &#8211; Train 2 (Chest)<br \/>\n4:13 &#8211; Train 3 (Again, Biceps)<br \/>\n6:54 &#8211; Train 4 (Shoulders)<br \/>\n9:16 &#8211; Train 5 (Again, Biceps)<br \/>\n10:57 &#8211; Train 6 (Triceps)<br \/>\n11:46 &#8211; Train 7 (Biceps)<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<\/p>\n<p>Written by Jeff Nippard<br \/>\nDirected by Bailey Wooden and Jeff Nippard<br \/>\nFilmed by Meraki Movies<br \/>\nEdited by Rickie Ho, Sam Ding, Jeff Nippard (https:\/\/twitter.com\/coldgamerick)<br \/>\nGraphics by Rickie Ho, Sam Ding<br \/>\nMusic Organized by Jeff Nippard<br \/>\nMusic sourced from Epidemic Sound<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<\/p>\n<p>About me: I am a Canadian pure professional bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry\/chemistry and a ardour for science. I have been coaching for 15 years drug-free. I am 5&#8217;5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<\/p>\n<p>Disclaimers: Jeff Nippard is just not a health care provider or a medical skilled.  At all times seek the advice of a doctor earlier than beginning any train program. Use of this info is strictly at your personal threat. Jeff Nippard is not going to assume any legal responsibility for direct or oblique losses or damages which will outcome from using info contained on this video together with however not restricted to financial loss, harm, sickness or dying.<br \/>\n<br \/><a href=\"https:\/\/www.youtube.com\/watch?v=928aRhhPP8I\">source<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Get my new Bodybuilding Transformation System (25% off code TRANSFORM): https:\/\/jeffnippard.com\/merchandise\/the-bodybuilding-transformation-system My Vitamin App: http:\/\/bit.ly\/jeffmacrofactor (Use code Jeff for a FREE 2 week trial) &#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;- Abstract: On this video, I break down the precise higher physique exercise I used throughout my 365-day experiment. I\u2019ll clarify why I selected every train over comparable choices, share key [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6868,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","footnotes":""},"categories":[140],"tags":[],"class_list":["post-6867","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-videos"],"_links":{"self":[{"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/posts\/6867","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/org-store.store\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6867"}],"version-history":[{"count":1,"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/posts\/6867\/revisions"}],"predecessor-version":[{"id":6869,"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/posts\/6867\/revisions\/6869"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/media\/6868"}],"wp:attachment":[{"href":"https:\/\/org-store.store\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6867"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/org-store.store\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6867"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/org-store.store\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6867"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}