How To Get Bigger & Stronger At The Same Time (Powerbuilding Science Explained)
What does the science actually say about how we should train to get bigger and stronger? Get my new 10 week Powerbuilding …
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"Harmony in Every Heartbeat
I had a lot of fun getting creative with some of the graphics in this video and I really hope you guys find it informative! I think this is one of the most commonly misunderstood areas of training/programming, but the science is pretty straightforward. It's also a topic that feels really close to me, as I've had a strong passion for both bodybuilding and powerlifting for over 8 years (before that, I only really cared about bodybuilding). I personally think training is SO much more rewarding when you're not just focused on gaining muscle/losing fat/seeing visual improvements, but are also actually getting BETTER at the skill of lifting itself. In my opinion, improving performance should be the goal in the gym, regardless of what you want the outcome to be.
Also, let me know if you decide to pick up my new powerbuilding system! I genuinely think it's by far my most comprehensive program to date! If you're an intermediate-advanced level lifter looking for something new to run, check out the program description on my website to see if it's a good fit for you and your goals. Here's the link: http://jeffnippard.com. Peace!
Warm up, 3 for 3 and a drop set at 65% for failure. Supersets are fine. You get your heavy work in but also get enough volume to get hypertrophy. Would anyone change this idea?
Always love bro Jeff😁
i have a question is that my main lifts is [ front/back squat deadlift/sumo bench+incline pullup(front/back) strictpress(front/back) dips(close/wide) ] is that too many ? and instead of doing 2x/week with main lift should i do its variation ?
for example i do Upper lower and on the 1st upper i do heavy Bench then lighter pull up(back) or rows & strictpress(back) and 2nd upper i do pull up(front) & strictpress(front) then lighter incline bench and after that i do accessories lifts or bodybuilding lifts and the same for legs
is that effective ?
My training Data:
i have been go to the gym for more than a year now but i dont see much muscle growth [i begin with 180cm height and 85kg with around 45kg muscle and now im around 90kg with around 50kg muscle and for strength my deadlift is 90kg(injury reps) with rounded back to 220kg(1rm) with straight back and sumo from 150kg(reps) rounded back to 240(1rm) straight back , my squat from 60kg(reps) cant even atg squat with butt wink to atg 180kg(1rm) atg without butt wink and my bench from 80(reps) to 130kg(1rm)] it seem that my strength growth more than my muscle proportionally
Please confirm / debunk the myth we used to hear in the 90s:
Gains from heavy lifting are "loss" more quickly when you stop/pause training? Both strength and muscle mass.
Hi Jeff, are you familiar with arm wrestling? I'm curious about your science based approach to the arm wrestling sport that involves strength, constantly moving vectors, connective tissue, and the variable of unpredictable movement from the opponent. Thanks!
Are we jus gonna ignore how this guy legit gives us thousands of dollars worth of info for free montlhy
I recommend you guys to try Max 7/5/3
thanks alot, this Video helped me to structure a well balanced routine for my Judo split. altough i am not going to do SBD but variations of those wich are more suited for my goals. Jeff nippard best coach on this app!!
the only problem is fatigue management, doing 7 sets of 3 is way harder than 3 sets of 10, great video
Mfs watch a couple of jeff nippard's videos and think they exercise scientists and that they know better than anyone
I started squatting with the bar recently and like to go for 100 reps to warm up with no weight. Want to start adding weight once I get the form good. What do you think?
3:33 Liking the video for that detail
if you want to life heavy stuff you have to lift heavy stuff, makes sense Jeff
Forget all that block bs. Train under induced tension (elastic bands), do isometric holds, explosive on the positive and slow release emphasis on the negative. Go slow & max then smoke out on 50-100+ reps at
amazing everything but, how many sets per basics at week? :c accesories are 10 per week but the basics how many?😭
This is why I mix between 5×5, 12×4 and 20×3 between all compound movements. Strength and size had blown up.
Bros him
I’ve added She Blinded Me With Science to my workout playlist.
Safe for 14yo?
This really takes lifting to abother level
you man really make life so much easier
Please make a video on training for actual Power, like explosiveness etc
I think it'd be cool if there's a "streetlifting" variant of this. The weighted pull-up, weighted dip, and squat align nicely with push pull legs too
I know this is an old video but it convinced me to get the program and if I could offer one piece of advice for future stuff, use a different font 😅 something bolder, I mean the lighter font looks nice but it's not very legible, not a good choice for large text blocks especially not a small screen or ebook reader
wish i had jeff in my gym. come visit ottawa sometimes man!
What quantifies a beginner vs intermediate/advanced? Max lifts in the big 3?
Do you address imbalances in your book? For example, if someone s legs are lagging compared to their upper body.
Eat for size
5:45
excellent as always!
I have an opposite phenomenon. I don't witness any fatigue training low reps near 1rm, I can recover and go again the next day or if it's been too heavy, the day after. A bit controversial, I get super fatigued from 10-12 reps using low/medium weights. I had been training all my life using the low weight/high rep scheme , and it always got me nowhere because after 1 week I didn't want to train anymore
In other words, just run Phrak's Greyskull LP. Your accessories are exactly calf raises and ab crunches. You know, the only muscle groups that never get hit by any of the compound lifts ever? Seems pretty simple to me!
Whats the song used in the background anybody
Sir, My name is Niranjan. I am 17 yrs old from India.I want to get stronger "powerbuilding " and to run faster "endurance training" for My Indian Navy Officer dream.Is it possible to get faster and stronger at the same time.I have lifting for 5 months
Where do you find these meta-analysis?
What if I am applying reverse diet??? Will this still apply to my end goal?( Losing weight-maintain strength)
Can't you just start with a weight where you can do 5 with proper form and stay at that weight until you can do 15-20 reps before you increase weight and that way you should be able to do both strength hypertrophy and emdurance? That is if you rest enough and as i said use proper form
So drop sets???
enjoy
I wonder why hardly anyone incorporates OHP with the big three movements anymore …
You need to eat a lot of Nutella and eggs, some pringles etc
Watch bodybuilding videos on YouTube.
You will get big and strong
Great video
I can't squat on the rack but I can squat on the smith machine or hack squat machine. There is the thing, I wanna squat on the rack. I can't stabilize myself when I train squat on the rack. How can I get though of this?
Thank you so fucking much