The Fastest Way To Blow Up Your Squat (4 Science-Based Steps)
ฝัง
- เผยแพร่เมื่อ 11 มิ.ย. 2024
- What are the best science-based strategies for increasing your strength on the squat fast?
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In this video I'm covering my best squat tips. It includes the use of heavy walkouts, pin squats, optimizing your squat depth, bar position (high bar vs low bar squats) and stance width (wide stance vs narrow stance), gym gear to use (belt, knee sleeves and squat shoes) and how to set up your programming to set reasonably regular PR's.
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Sources:
pubmed.ncbi.nlm.nih.gov/28195...
pubmed.ncbi.nlm.nih.gov/33201... (Via: MASS Research Review Volume 5, Issue 1)
www.strongerbyscience.com/how...
www.strongerbyscience.com/the...
Music:
Epidemic Sound
Filmed by my beautiful girlfriend @StephanieButtermore
Filmed at Florida Extreme Fitness Center in Jacksonville, Florida: floridaextremefitnesscenter.com/
Edited by me using Final Cut Pro!
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - บันเทิง
Hey guys! I'm going to continue with the "Blow Up Your ____" series. Is there a lift or bodypart you'd like to see me cover next?
My dingdong
Hip thrusts
deadlifts
As a girl ... of course ... glutes !!! And also quads xx
Split squats/other unilateral leg exercises
Belt of strength +10%
Knee pads of strength +2%
Shoes of the lifter + 3%
Set bonus + 50% confidence
I like your optimism
I think knee pads are a little more than 2% maybe like 5%
Being Asian or Slavic +25%
@@jzen1455 ??😭😭
Set bonus is always good
now all we need is one for deadlifts
Bro don't be greedy😂🌚
Increase frequency. Unless you’re pulling over 700 you can easily get away with 3x/week. I guarantee it will work.
@@Jmack7861 would you recommend different variations on the deadlift (block pulls, deficit deadlifts, pause deadlifts) or just simply sticking to one form 3 times a week?
@@Mr_osei183 definitely wanna switch it up get a good coach though
@@Jmack7861 General opinion is that deadlifts are harder to recover from, so should be done once or at most twice a week. More than this may lead to CNS burnout.
I see why this guy is most fitness youtubers number 1 for information. Editing so clean, all advice is science based and none of it is the same regurgitated things. And he manages to launch a joke or two in there AND he gives proper examples with diagrams. King shit 👑
Nah, Jason blaha is better
@@akhtaruzzamanjoy8524 ty
@@xavmanisdabestest I Know it was a typo cause U and I stand side by side in keypad.
Love his videos!!!
@@AnjuliMack damn girl. You are ripped
One of the few content creators I watch at normal speed.
Fact.
Sameee
Just the same. And have to pause to analise the tables!
Same
,😂😂 same
0:51 that's your normal shot G
Hahaha fuuuuuu
🤣🤣
lol
think it's a compliment (those arms, bro!)
LMFAO
"Use your gear better"
Ok, Jeff, got it!
*_Pins the tren_*
Typical Mr RPE 7 Nippard 'look for the easy way' approach. It's f ing obvious, if you need to wear a belt to lift the weight, it's too heavy for you. Stop cheating. You can either lift the weight by your own merits or you can't.
@@jugheadsrule Actually no its not cheating using equipment. Because if your belted squat goes up, so will your beltless squat. Using gear will help you overload more and safer than going raw.
@@NeuronActivation Err no, it's cheating yourself. If you need a belt to squat a weight, then the weight is too heavy for you, plain and simple. Most of the guys I see using belts are beat up to shit so it doesn't prevent injuries, and if you're training for a sport then using belts is asking for an injury. You don't get to use a belt on a sports field.
PS: Also, you always know you're dealing with a prize fuckwit when they're doing curls with a weight belt on.
@@jugheadsrule No its not cheating, Jeff is only advising using lifting gear to help build your squat, you *can* go raw if you want but using gear will always add a few poundages to your lifts and get stronger thats the whole point. There's nothing wrong with using one, also no one said it prevents injuries. All it does is increases intra abdominal pressure so that you can brace harder. Those guys you've mentioned either don't know how to brace, rely on the belt too much or have poor technique on their lifts. Jeff is a powerlifter/bodybuilder and focuses on getting stronger and or bigger, not sport specific training.
@@jugheadsrule when
0:18 Squat more often (~2-3x/week)
0:33 Prime your Nervous System - use Pin Squats and Heavy Walkouts to prepare your brain.
1:12 Example Squat Program.
1:32 Pin Squats - can set rack to however high or low you want for practice.
2:55 Bar Position - Most don’t use the low bar position even though they are 5-10% stronger with this position. 3:24 High Bar vs Low Bar Table.
4:48 If goal is general strength and size you only need to go to parallel, or just below.
5:28 Increasing Foot Width - while wider stances can limit depth you still benefit from stretch reflex without the need to go unnecessarily deep, increases adductor involvement and can make the lift slightly easier on your back.
6:09 Gear - Belt, Knee pads, Squat Shoes.
8:09 Weight/Rep PR progression - Beginner, should have new PRs every session, adding 5lbs every week.
Great practical tips Jeff. Especially the CNS priming. Most lifters completely forget about the impact the nervous system plays, especially when approaching near maximal lifts.
Damn, the walk-out primers literally added 25% to my 10RM. Yes, I’m a novice - but I think it’s still pretty incredible that such a seemingly negligible piece of advice ended up being so helpful. Thanks Jeff.
holy shit! really?? Im gonna have to give it a go
In how much time?
I just been doing the 10 Kiwis a day and that seems to be working
Nice physique dude!
@@TingleTheAssassin thanks bro
Kiwis..
0:50 me shooting my shot with any girl
Consistently the gold standard for science based fitness channels! Agree with all your techniques & advice for increasing squat strength, & of course Periodization is in there too. 💪👍
Hey Jeff just wanted to say thank you for all the easy and accessible information you bring consistently to the fitness community, it really helps to keep going
always blown away by how concise and eloquent your videos are, even as a beginner I feel like your vids are super easy to understand and are interesting to listen to!!
Never heard of doing walk outs before but I decided to give it a try! I've always had strong legs but a terrible squat due to be uncomfortable holding the weight on my back since I'm a lanky 190 lbs at 6'4. Just from doing these and getting used to the weight my squat 1rm went up 50 lbs! Thanks Jeff. Awesome stuff!
Haven't watched yet but I'll put $100 on a casual Squat PR somewhere in here 🤣
I spit out my water and can't breathe 😂😂
@@rasta1017 so breath
@@muheebayuby6436 onions
Squating alone can shape your leg muscles and make them look good, but ONLY if you firstly melt that layer of fat that is covering your legs (and your whole body). I am currently in my third week of following a diet plan I got from Dietarize. So far I lost decent amount of fat and my body started getting in shape! It also comes with a workout plan. You can find many other tools as well.
fake
Great advice, Jeff! This will be very helpful, but only if you utilize [ INSERT PAID ADVERTISER HERE ]. I, a real human, have experienced many aesthetic games form using [ INSERT PAID ADVERTISER HERE ].
@@Aresous What is this comment about?
@@riveralvarez7517The comment (which, for clarity's sake, was not mine) insinuates that you are not actually responding to the video, but instead using it as a place to advertise something else.
@@AbDirkie If it was advertisement, you would see it on a video itself and you would probably skip it. I see that you haven't skipped my comment.
Man I just tried the low bar setup for the first time and it feels amazing. The weight feels so much lighter and depth feels easier to hit consistently
These latest videos are setting the standard Jeff... they look awesome and more importantly, the way the information is conveyed is clear and concise and informed... awesome 👊🏻👊🏻
Lucky to have this quality content for free🙏
High bar, ATG will always be my favorite and is what I feel strongest in. Mad respect for low bar lifters. High bar just feels, looks, and works better for me
I reckon if you stuck at low bar long enough and/or got coached properly it'd overtake your high bar. BUT if you're not competing in PLing then really it doesn't matter how you squat.
I have been working out for 2 months and I was super scared of squats. You have no idea how much you have helped me with this video. Tysm man, you’re priceless.
Jeff, I have been desperately trying to boost my squat numbers for a few weeks now. Out of everything I've seen/read this was the only advice that actually did anything for me. I not only set a new clean PR today but I shattered my previous one. Thank you so much for this
Your videos never fail to motivate me! I really appreciate the amount of research and effort that goes into every single video. Quick question for someone who fits under the novice/untrained category, would the 5 pound weekly PR cycle work on other compound lifts like bench press? Thank you so much
Oh man this is genius! I never thought about pin squats, even though I’ve always kinda been intimidated by the negative and the failure on positive. Thanks a million Mr. Nippard, you are a leg saver!
I love watching this guy. You can tell he enjoys doing this and is actually very intelligent. Great stuff!
It's so refreshing to listen to a fitness expert (Jeff Nippard) who has manners, civility, politeness, in addition to knowledge and expertise. There are so many fitness "experts" on youtube who cuss like a sailor, have a lot of angst and disrespect for other fellow fitness youtubers, or exhibit very rude and crass behavior throughout their videos. With Jeff's videos I feel informed, inspired and appreciate that I can actually enjoy the content without having to filter out all the unnecessary nonsense that is featured in other fitness youtubers videos. Please keep up the good work!
5:07 Totally agree!
Mentally when I have the pre intention to no go deep i not just feel weeker but also scared a llittle and the weight intimidates me!
And once u set ur mind up to go deep in squat u will be impressed by how strong u actually r.
Thanks for the video its so helpful!
This is like the asmr for squats.
Man, this guy has been great. I started at the gym about a month ago for the first time, and I’ve seen massive improvement in strength due to all his workout and meal planning videos
Jeff, this may be your most helpful video yet. Can't wait to fix my squat and start your powerbuilding program next week!
Need to do a ‘how to blow up your chest without performing an incline bench’ after THAT video. Hahaha.
Perfect comment 😂 Jeff: “how to blow up your chest” Chris: 👁👄👁
Man Incline Bench is great
@@ferociousspark4166 have you seen the Larry wheels video? Haha. That’s the video I’m referring to.
PS:- love the bench but that shit me up. Haha
“How to blow up your chest but not like in that Larry Wheels video”
Just use incline smith it’s better for mind muscle connecting anyway
Jeff putting all the booty girls to shame with those glutes 👀
One of the best You Tube subscriptions I have!!! Always informative, simple and easy to follow. Thank you Jeff!
Always so very thorough! Pin presses and walkouts will be my first focus in the immediate future.
Really glad to see you talking about breathing. As a music teacher who teaches voice, I often see a lot of chest-breathing in the gym (in pre-Covid times), including when lifting heavy, and when folks are doing intense cardio like running or HIIT. It's inefficient as far as O2 and trains your core incorrectly, not to mention it seems like folks are worried about breathing making them look like they have a bigger stomach.
That said, as someone who has been working really hard to increase deltoid strength, I would be very interested in blowing up my delts.
Doing music got me into belly breathing long before lifting. It also made my air usage better when i started SCUBA diving lmfao
Just hit bodyweight squats after my first year of training. Thanks for all the advice so far!!
Hey Jeff,
Been watching your videos for years now and have never found a more helpful channel to really take my knowledge from average gym bro to a place I am far happier with, and I have made good progress thanks to the tips and science backed approaches you promote on your channel. In a world of misinformation it is always a breath of fresh air to find someone who is so staunch in their reliance on only science-backed approaches to their craft.
I just bought your Powerbuilding guide and will be putting it to the test this spring. I have recently made some PRs before the gyms shut down here in Ontario again, but with them re-opening next week I will be building up back to a solid base (and then taking a much needed vacation!) before I get to work and hopefully this will take me to my long term strength goals :)
I wanted to thank you again for your excellent channel.
P.S - I'm super jealous you live out west, and I'm hoping to get out there in a few years time! Though I give it 50/50 I end up in BC or Yukon so who knows! LOL Cheers, buddy
I learn so much in just 10 minutes of these videos…Great Content Jeff!!
Never thought to do a walkout!! Greats tips thanks! 👌🏼
Bro, that pin squat is where it is!!! Huge gains!!!
Amazing well made video, easy to follow, great edits, and very informational love it!
Thanks for sharing. I’ve struggled with the squat my whole athletic life. I’ve spent the last few months dedicated to bringing these numbers up and will implement these strategies.🙏
I remember when I first switched to low bar, took around 3 weeks (2x/week) to get used to the new form, it then added 50lbs to my max squat after the adjustment period.
Looking Strong Jeff!💪🏻😎
Jeff - your content is simply top notch. I used these (and some modifications) to bring my squat up 40%. Yes, there was some focus on heavier lifts that was not there before, but I made progress much faster than expected. /respect
excellent video as always . I've been watching for a while and finally decided to get a program from you. Two to be exact, I PR my bench and squat every week. :) keep it coming . We need more videos!
I’m on week 6 (semi-deload) of your powerbuilding program and WOW have I made some strength progress! Squat single RPE 9 was supposed to be 355-375lbs, I hit 405 (my all time PR) and it was maybe an RPE 8. It’s safe to say I’m 20-30lbs ahead of schedule on both my squat and deadlift and probably 15-20 on bench press. Thank you Jeff! I will be running this program for the rest of 2021.
link?
@@moiss3s in the description, says it at the end of the video
I'd also highly recommend powerbuilding 1. I tried powerbuilding 2 and you can definitely skip it, but I'm on powerbuilding 3 and liking it so far. I think powerbuilding 1 is my favorite though and if you can only buy one buy that one.
Just started squatting twice a week and it's helping, the heavy walkouts would be helpful because I get super nervous when it's heavy and don't put more weight on
One of the best squat videos I’ve seen in years. Thank you.
Informative video as always 🙌💪 I learn so much from your TH-cam videos every time!
this could work if gyms werent closing every time i get closer to my goal 😂😭
So true... Fack
@Island Mike i do!! i never said im giving it as an excuse but still pulls you back from your high numbers, not everyone can afford full-on at-home gym
Lol! I know so glad everyone in Miami is getting vaccines already, I doubt they will close gyms again here. I built a home gym just incase.
2 years ago I had a “if you build it, they will come” moment in my garage. I just thought screw it, a weight rack, a bar and some plates will be a good investment. Fast forward a bit and every commercial gym in the freaking world is closed😂
Damn my gym doesn't even require masks. Much less close lol
LOVE the last results on your survey. "I don't squat." Now, that shit is funny.
jeff thanks for helping me make my way to all elite numbers for my weight. Your tips have helped me tremendously and i’ve been able to get my bench up 100 lbs from 205 to 305 and my squat up 170 lbs from 285 to 455
Love the way you make your vids, talks sitting down and explaining everything✌
5:05 I have pretty good ankle mobility and it feels the same for me. When I go below parallel I feel like my legs are loading like a spring which makes going up easier.
I'll start using gear, thanks for the tip! Probably will make my squat + everything else just go thru the roof
These are great POINTS. LOVE THE CONTENT!
Literally just got done squatting... wish I had seen this first. Quality content Jeff, love it!
The belt thing Jeff mentions definitely has seen my squat improve. I went from squatting 220Lbs for 10 reps per set over 4 sets without a belt, to squatting 242Lbs for 10 reps over 4 sets with a belt (The past 2 weeks, 3 times per week) and even that feels so comfortable that I am considering going to 253/264 from this coming Saturday. I must be honest, knee sleeves makes me feel a lot more stable around the knee. As for the shoes, I actually prefer bare feet as it makes me feel more stable.
i go barefoot as well
Forget sets of 10. Try 3 or 5 reps. Add more weight to the bar !
@@paulchristie3306 for hypertrophy focus 10 is optimal. Also round number mental benefit
@@rtusiime If u want to do 10 squats u must be crazy. 10 reps is medium weight, go heavy to get strong.
@@paulchristie3306 again, I said for hypertrophy focus (i.e for size, which seems to be ben’s main focus) 10 reps is more optimal. 3-5 is optimal for strength. Remember optimal means “best suited”. So while both 3-5 and 8-12 rep ranges could potentially build strength and size, the former builds strength quicker than the latter and the latter builds size quicker than the former.
The Pin squat tip was the best one for me. I also get very intimidated with the squat, because it starts with a heavy eccentric phase, different from the deadlifts where it feels much safer to pick up the weight from the ground.
this industry needs more people like you. thank you
My god having your research focused channel and your editing skills on these videos is such a gift to this world!
I forgot not to squat the walkout weight once. Luckily it's a mistake I could only make once :)
A week ago, I forgot to move the height for the squat bar and it was one above what I do. I did my walkout and thank god I through I didnt hurt my back.
I’m glad you added something about priming the nervous system, because I’ve noticed every time I put more weight on the bar, I get that nervous butterfly feeling in my stomach haha I have to really mentally prepare myself. I didn’t even think about this being a thing for other people too. I just thought my body was weird lol
I have the same i get legit scared when i go and squat a new pr
You are a really good communicator and teacher. I thank you for your videos friend
I love Jeff. I get so stoked for new videos
Right before leg day. Perfect
Do you have any recommendations for improving ankle mobility? I can’t seem to get a good depth into my squat and I feel like it’s holding me back. It also effects my balance under the bar and I have to compensate by using my back (which is not what I want to be doing)
Get in a half squat position and lean to one side putting all you bodyweight on the lean, dont not lift you feet while stretching it, make sure your knee is facing the same way your toes are. Then switch sides. Thats how ive been doing it
I like how the information here is so detailed.
Great tips Jeff, amazing channel you have here, I really appreciate it as a scientist! Gyms are still closed here in the UK so I am forced to do calisthenic variations, pistols, lunges etc... But as soon as they open I am putting your tips to use.
What would you say for someone who typically feels like their hamstring “catches” when going for a parallel squat. I have a few friends who have the same problem so there could be more people out there who feel this way.
Could you go into more detail on what you mean by "catches"
are you talking about body not allowing you to go all the way down first rep, but bodies safety mechanisms halting? are you older? I'm 46 and have to do calves and leg curls first, and even with 5 or more warm ups, some of my work sets have the body halt a bit on some of the beginning reps. by 3rd rep you should be back down to parallel or below. if that's what you're asking
Posing tutorials would be great jeff
I would love that too
That was one of the better and most informative videos I've seen in years.
wow this was actually so helpful. im so used to finding un useful information everywhere else. this channel is home
Do you have any tips for switching from highbar to lowbar? I can do 455 highbar but I struggle with 225 lowbar it just feels so awkward
Lowbar your queue is sit back first. Highbar you bend at knees and hips at the same time. For lowbar I found using one of those step systems up 3-4 blocks helped me train the feel properly. You have to sit back just like you are going to use the toilet . You might already know that.
What feels awkward about it? If it’s bar placement just slowly over a training cycle move the bar down. Bar placement isn’t black and white. Try a mid bar placement first. If it’s the body mechanics then just make sure you break at the hips first and mentally think of it as a high bar and you’ll prevent that good morning shit from happening. I’ve also found that flaring feet out more on low bar helps but NOT a wider stance
its super awkward for taller people imo. I can’t do it. Dont think I’ve seen anyone over 6’ do lowbar
@@andreyv1 I’m 6’1 but I’ve heard almost everyone’s stronger lowbar but maybe height makes it harder. I can’t decide if it’s worth switching over or not
Keep doing highbar
It's like you knew today was leg day.
Every day is leg day for Jeff (full body routine)
@@josephmoore8864 I'm on PPL right now. :)
Imagine training legs
Wednesday is pretty much international leg day
Nice video! I really like the neuro-priming. I've noticed I shift the bar from low in the bottom position to high in the top position by rolling the bar on my back. Just feels better that way. For serious lifters who are limited by ankle mobility, seeing a physical therapist can also help. Ankle mobility can come from joint mechanics, not just muscular tightness. PTs can do thrust mobilizations, non-thrust mobilizations and mobilizations with movement to improve that squat depth without having to use a heel riser.
I see Jeff squat, I click
I see Jeff squat, I faint
I really like the zercher squat, what are your thoughts?
@PogChamp I'm in the UK so in lock down still so can't use a machine, front squat puts a bit too much pressure on my wrists, back squat puts too much pressure on my lower back and my arms don't hurt as I use elbow sleeves
@@0EddyEagle0 if your front squats are hurting your wrists you have to lean back more from your lower back
@PogChamp I will learn more forms as I progress but for now I'm just going to stick with zercher, its comfortable and I'm making decent progress with it
Jeff- so good! Thanks man, a wealth of help here.
The linear double progression was more or less what I have been trying to do lately though not that neatly planned but more like increasing the workload by miniscule amounts week by week. Glad to see I was going in the right direction!
Pro tip: eat a kiwi before starting your squat sesh for maximum gains🥝🥝🥝
How does that help
@@shashwatmahapatra9504 he is joking
@@sushantgupta3049 Alrighty, thanks for the heads up
Everytime I squat, my glutes die when I want to hit my quads
Mine too I feel it 10x more in my glutes than my quads
Love the pin lift suggestion. Tried it for my bp and it helped massively (actually did a few weeks of pin-press iso workouts) - great way to acclimate to a weight that feels daunting. I went from feeling like unracking 315 was driving me through the bench, to feeling like it was no more than 275, by pinning and holding 335-345 (so, 1RM+, enabled by restricted ROM and the psychological boost that the pins give).
I’m looking forward to implementing these tips, thanks buddy
Wondering what Coach thinks about this 😏
Who is a day one fan of Jeff Nipplez????
The best tutorials on TH-cam 💯 thanks Jeff!
Been learning lots from his videos!
Great video, Jeff. Very, very helpful. Thank you!
Fastest way to improve squat, train it until you bulge two discs. (Highly sarcastic, speaking from personal experience)
Most people should never squat more than 405. You can still get strong with repping that weight. You get towards 500 lbs, you better have a large frame or you risk those ruptured discs and joint damage.
@@nunninkav putting an arbitrary limit on what people can or cannot squat seems pretty stupid, particularly as there are 130lb women squatting > 400lb
@@Dr_Footbrake degenerative disc disease and hip replacements seem pretty stupid to me. Best to heed my advice if you want to keep your own body parts.
@@nunninkav I'm 180lb on a good day and have had 500lb on my back more weeks than not for the past decade and had 1 back issue ~6 years ago and never any issues with my hips. I think I'm going to be ok.
In addition to that people who have never squatted in their life have DDD and hip replacements so I'm not sure how you can attribute a causal link between the two. (In addition pre-morbid level of function has a large bearing on prognosis following joint replacement surgery so you're better off being strong and broken than weak and broken)
Gotta love SARMS eh
OMG! One of your best videos imho! That was certainly helpful! Thank you!
Kind of video I've been waiting for..!🔥
the best way to blow up your squats is to do backpack squats at home... anybody wanna see me do that while occasionally dancing like a lunatic?
1st step: be 3ft tall
Type shit
Learnt something new today! Thanks Jeff!
Amazing video, as always!
This is years old but watched last night for first time. Pinned for a 315 single and ended up getting it for 5 reps one at a time. Thanks ❤