What My New Strength + Size Workouts Look Like (Exact Sets, Reps & Exercises)
ฝัง
- เผยแพร่เมื่อ 22 พ.ย. 2020
- Detailed walkthrough of a full week of training!
Get my full 10 week Powerbuilding Program here: jeffnippard.com
What's my new Powerbuilding System all about?
‣ my best strength & size program to date designed for intermediate-advanced lifters
‣ you have the option to select a 4x/week or 5-6x/week version
‣ an Excel spreadsheet for tracking your progress
‣ a Technique Handbook explaining exactly how to break through sticking points
‣ full 10 week program (plus a max test week) including exact warm up sets, working sets, RPE, %1RM, and coaching cues for every exercise!
‣ video demos from me for every exercise
‣ a huge list of exercise substitutions
‣ detailed explanations of the entire program, and much more!
The program alternates between Full Body weeks and Upper/Lower weeks, like this:
Week 1 - Full Body [More strength focused]
Week 2 - Upper/Lower [More hypertrophy focused]
Etc...
Also, if you're a bit limited on equipment at the moment, no worries. I first ran through the program in a garage gym with just a power rack, some dumbbells and a few bands. There are some cable/machine options included, but there is also a full list of exercise substitutions for every exercise in the program. If you run into any other questions/concerns my coaching support team will be available to help you out as well.
Learn more here: shop.jeffnippard.com/product/...
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program first: shop.jeffnippard.com/product/...
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Help SUPPORT the channel by:
1. Trying one of my training programs: → www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ www.PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
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After returning to Canada, I had to spend two weeks in mandatory quarantine because of COVID restrictions. In this video, I take you through a week of powerbuilding workouts on the full body week of my new program. I also take you through an arm workout (pump day) and show some new intensity techniques for biceps and triceps. I also discuss lifting belts, beltless training and how to modify certain exercises if training at home.
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Sources:
www.strongerbyscience.com/the...
Videos mentioned:
Warm Up Science Explained: • The Most Effective Sci...
Neck Training Explained: • How To Build A Thicker...
Music:
Bankrupt Beats: • Video
Epidemic Sound
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Follow me on social media:
INSTAGRAM ‣ / jeffnippard
SNAPCHAT ‣ / jeffnippard
FACEBOOK ‣ / jeffnippard
TWITTER ‣ / jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
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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 14 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
Can we take a minute to appreciate the editing progress Jeff has made over the years?
You mean Bro Jeff...
No kidding!
@@stuarttan true, my bad... Bro Jeff carries this TH-cam Channel
@logan and he not only carries, he cheats when he carries to. Nasty...
from doing 455 on deadlift as a max AMRAP test, to doing it beltless for a 4x2 less that 5 months later after training for over a decade is ridiculous
WARMUPS: cardio 5-10 mins
dynamic stretching/ foam rolling 2-3 mins
pyramid warmup sets 4-5
Day 1: Squat (pick between 72.5-77.5% of max) 1x 8 REPS (push knees outwards with toes and push hips forward) (3:17)
Squat (2 back off sets) for 2 x 6 reps (3:40)
Overhead Press: 2 warm up sets with 3 x 8 reps (3:54)
Glute ham raise: (curls facing the other way with glutes) 1 warm up sets with 3 x 8 reps (4:04)
Helms row: 3 x 15 (4:40)
Hammer curls: 3 x 25 (4:40)
---------------------------------------------------------------------------------------- END OF DAY 1
Deadlift 4 x 2 (beltless)(85% of max) (4:58)
Bench 1 x 6 (TOP SET) (6:00)
Bench 2 x 8 (BACK OFF) (6:35)
Last 3 workouts (6:55)
Hip Abduction 2 x 20| Weighted pullups 3x5| Standing calf raise (2x12)
----------------------------------------------------------------------------------------END OF DAY 2
Squat 4x4 80% 1 RM (TECHNIQUE WORK) (7:11)
Dumbbell floor press 3 x 12 (7:30) (SOME WEEKS DO IT ON BENCH 8:22)
Hanging Leg Raises 3 x 12 (8:33)
Lat Pullovers 3 x 15 (9:24)
Incline dumbbell curl 2 x 15 (9:43)
Face pulls 4 x 20 ;) (9:43)
-----------------------------------------------------------------------------------------END OF DAY 3
Paused Deadlift 4 x 2 (2 second pause) (9:58)
Paused Bench 3 x 5 (1.5 second pause) (10:40)
Humble Row 3 x 10 (11:11)
Nordic Ham Curl 2 x 8 | Incline Shrug 3 x 25 (11:36)
-------------------------------------------------------------------------------------------END OF DAY 4
SUPERSET (11:55)
A1. EZ bar curl 3 x 12 | A2. floor skull crushers 3 x 12
2ND SUPERSET (12:36)
B1. Incline Curl 3 x 21s | B2 Tricep Pressdown 3 x 21s
(13:20) 4 CONSECUTIVE SUPERSETS
Wow
You made me realize how little I actually listened to the video
Saviour!
Thank you❤️
i love you so much
Honestly your post productions gains have been most impressive.
Fr fr - blackface Jeffy nips @ 0:14 is truly a wonderful development
th-cam.com/video/5X1sGoK7OW8/w-d-xo.html
Awwww
What's up guys! So I have a list of at least 100 video ideas at the ready at all times, but with gyms going in and out of lockdown all over the world, I'm finding it to be a bit of a challenge to know which topics to cover at the moment. If you have any ideas, I'll be taking video requests in the comments below. Hope you all enjoy the video and have a great week ahead. Peace!
Your a fake natty liar who manipulates people for money.
Talk about bodybuilding. The divisions, differences between them, exercises/programs to differentiate your physique, and posing. You've covered most of fitness as a whole, and this could be a good transition into new content
I like that you focus on stretching because I have arthritis and your warm ups are my workouts. If I don’t stretch daily I’m in 24-7 pain
That Barcardi better be 150 proof 😶😶
Not a video idea but can someone please explain when it would be good to use Jeff’s Size and Strength program vs. when to use this Power-building program?
I respect how much time and work you put into your videos Jeff. The quality def shows🌟
thank you! I appreciate that! Keep up the good work yourself!
Jeff Nippard awe thank you Jeff that means the world!!
I make related fitness videos! You support means alot to me 💪
Your content is terrible
I love you bro keep the content coming even when you’re 80
That kind of sus bro
Loving the program so far my man!!
th-cam.com/video/5X1sGoK7OW8/w-d-xo.html
How much progress have you seen so far?
@@misfit820 so far I’ve done ever program Jeff has released and I’ve seen massive gains. But it really all starts in the kitchen.
How long do your workouts usually take?
the
Pretty slick of Bro Jeff to be already back in Canada from Stephanie's house by the time Jeff got there, amiably offering to help him out with his new filming and everything. I don't think he suspects a thing.
Bros before hoes. Bro Jeff is the embodiment of this brolific phrase.
th-cam.com/video/5X1sGoK7OW8/w-d-xo.html
😂😂😮😂🙏
I like Jeff because he seems very genuine and transparent with us. Alot of people aren't and are usually self centred
The kiwi juggling was classic Jeff 😂
So we have Jeff, Bro Jeff, Nerd Jeff and now Classic Jeff?
From France, I ran your Fundamental Program, Upper lower *6/w then your High Frenquency Full Body program and now your Powerbuilding Program and I really have to say that yours programs were and are the best in matters of fun, efficience and progress.
And always a pleasure to check out yours videos on your channel since 4 years because there is a lot of great content, and above a lot of other mainstrean channels by far.
Matt.
going through week 3 of the program at the moment and I love it! I'm having fun at the gym and I feel strong :) great work Jeff
In the very time when I am adjusting my workout routine to full body training,here you come to simplify it for me 💪💪
Great routine. Put about 50 lbs on my squat and 30 on my deadlift in about a month. I recently just fixed my squat form so this routine was perfect for my ‘road to better form’, strengthening my glutes and hams, etc. Great stuff Jeff!
Your content is hands down amazing. I really love the research you put into making your videos and I hope I'll be able to get a program of yours some day. Thanks for such awesome content!
Thank you for all of the help Jeff! I've learned so much from you!
Another way to do Nordic curls/GHR if the others options aren't available is to use a barbell. I load it up with 225, place plates in front of it, and use the pad for my ankles. The downside for this, though, is how long it takes to set up/put away.
I'm able to just put my legs under my power rack and do them. Works for me at my home gym!
If youre smith machine goes low enough put it down and lock it in and use that :)
I just use a nylon strap tensioned low between the uprights of the rack - sits on the back of the ankles and works great. Takes seconds to set up as well
"Day 4 is a fun day. As long, as you're a masochist" LMFAO
I died laughing. 😂
Man, such a quality video!!! Every part of it is incredible 👏👏👏
Your videos are so well put together, man! Fantastic work!
“i even filmed myself filming myself” LMAO
I don't know if you will ever see this, but: I sincerely thank you. I am so grateful that you made this video. I can't propperly express my gratiude towards you sadly, but just know that this video for some reason really cheered me up and made me feel happy. I feel like I can actually reach new heights with this. Thank you.
Bot?
@@user-en5vj6vr2u nah, cringe 17 year old going through hard times.
@@johannesvejle2621hey man, u doing good?
Hey Jeff. I’m a newbie to lifting and gym work. I’m absolutely loving your videos and channel. So much help and tips. Much appreciated bud. All the way from Australia 🇦🇺 🤙
Hey man, I really love your content. You are a huge inspiration for me because I'm a smaller dude. Keep it up man, you are a big source of motivation for me
Can you do a science explained video on biting your t-shirt during a set? Gives me an extra 10%
Yes it's given in Dorian Yates high intensity training manual
Nice home man, gonna build the same as soon as it's possible 😄
Nice video! 💥
would love that thing too
Your newest program has given me so many gains! It’s amazing
I’ve not been working out for a while due to lockdown and college but watching this video makes me wanna start right away, gonna start tomorrow and absolutely smash out the workout, Thanks Jeff
I like the house flex at the start 😂 clearly this man knows what he's talking about
Wish that one day there's a Toronto meetup with Jeff when this pandemic is not a thing.
awesome video as always Jeff!
I’d love to see more vlog style videos, more casual for you to make and still just as engaging.
This is making a huge difference in my workouts. Thanks so much for the help!!
Jeff you’re super impressive, love your vids, inspires me as a natty
thanks a lot man!!
I cant wait to get back into the gym pushups just aren't the same this looks great
Try doing 500 push ups, 1000 squats and 250 pull ups followed by 500 sit ups and 500 back crunches aka belly to floor leg and arm raises. That full body workout will make major gains to your muscle and increase fitness and cuts.
Hopefully you can get to the barbell and gym equipment soon. Gyms here are closed too and its so annoying losing gains.
I usually just time an hour and do as many reps as i can before the timer runs out.
@@romelyon3934 Im actually back in the gym though that sounds like a killer workout In quarantine though I was doing weighted push-ups followed by non weighted push ups and as a final burnout push ups on your knees all on dumbbells to increase the range of motion. It defiantly was a solid workout its just so much more enjoyable for me personally to be lifting those heavy weights.
And just like that I have an entirely new schedule starting today.
Excellent work Jeff, much appreciated and brilliantly edited. The last full body workout routines helped me make more gains than ever before.
You do owe me new, bigger sized wardrobe though.
Bro I love your content. Please keep up the hard work motivating the generation!💪🏽
Are we not gonna talk about the shelf set up? 5 trophies and a bottle of Bacardi that's missing its cap 😂 love it.
This man has the house of a Doctor or lawyer lol ballin
Been appreciating your content for years homeboy. Big thanks...
Such good editing bro, love the videos! Thanks so much for uploading
The biggest flex in this vid is actually that beautiful wrought iron staircase.
Running this program right now! Love the pause deads
you do the pyramid warmup for every compound exercise or just squats. The 15 reps, 5,4,3,1 then proper sets?
@@euwen4144 i usually do it for squats only
@@razsburner4495 no warm ups for bench and stuff ok cheers
@@razsburner4495 other compound exercises etc
@@euwen4144 I'm interested in one thing, I started with this program, do you have any advice on how to increase the weight on the deadlift, bench press and squat. if I do deadlifts 4 x 2 80 90% and the next time deadlifts are paused but the same 4 x 2 with 70 80%, how can I increase the weight
It's my birthday today and this is the best present anyone's ever given me
Man, favorite fitness TH-camr ever. You sparked my love for athletic science man, and I'll always appreciate it.
And your editing is getting better and better!
Toronto?! Will Omar Isuf be visiting? He hasn’t put out too many videos lately. Maybe he needs a friend lol
I think he trained with him recently.
Looks like he is repping is clothing brand with the No Gains T-shirt in Day 3
Let's go. Bought the powerbuilding program
The editing Jeff does himself is absolutely amazing.
The editing of this video is amazing🔥.... You can tell he put in a lot of effort
If my wife wasn’t such a good cook I would be looking like Jeff! Solid my man..
I blame my Wife too 😂
@@RRSmurf I meal prep she end making something savory for her and the kids. I throw all macros out the window
off question, are you worried about your floor when deadlifting on that little pad?
I’m on week 5 so this video was so on point 👌🏽 the program is great Jeff, good work!
The GOAT, Jeff is back! i've been needing your videos to keep me pumped through my workout week. I'm on week 7 of your Upper lower program
the most impressive thing is that you have a home gym full of weights, it seems like they dont exist in stores anymore
Been waiting 2 months here in South Africa, nothing!!!
I can't make anything but I'm going to try make concrete plates.
9:39 if Jeff althean X saw your facepulls, he would have a heart attack!
That's what you can best do with a band. He isn't going to actually push the band on his face to do it correctly
I’ve been a fan for about 4 years, Purchase yours (full body) and Stephs (women’s specialization) plane and the now wife and I have enjoyed them. Thanx for everything Jeff, really appreciate the content both on your training and y’all’s growing relationship, wishing you two a great end of the year and beginning of a new one.
Running the full body program right now. Going to run it 2 more times and then the power building program is next!! Super excited 😄
lol, what is it with Toronto and Canada's finest Fitness TH-camrs. Pls Collab with Omar and Igor.
Anyone know where Jeff got his rack? I’m also in Toronto looking for a solid rack stable for muscle ups
did u ever find out about the rack?
@@ScottD1 no lmaoo I got a different one though
Into my third week of the Powerbuilding program - definitely a great program so far!
I am on my second week and feel great. Thanks, Jeff!
Who gets excited when Jeff posts a new video?? Hopefully all of you are safe :)
1:58 No you are actually filming yourself filming yourself filming yourself xdd
As someone who traditionally would watch youtubers and create my own workouts/programs, using this new powerbuilding split has been amazing. It's extremely detailed, scientific, and refreshing (never have done Full Body or U/L). Huge congrats and thank you to Jeff for building this program. I see it as something I'll use for the near future and continuously tweak/change some things based on my goals. For anyone wondering whether or not to purchase the program, treat yourself and get an early Christmas present.
Thank you for this!!! I’m trying to build a home gym and this made me confident that you can still workout at home without a gym
Got a fireplace? Might wanna throw those shorts in there.
Swapped the cosey gym and complicated diets for a crumbling garage lifting rocks climbing beams with blood SWEAT and tears got in better shape than ever for free!!!
so you failed progressing at the gym and now spamming with this s h i t. shut up
@@unnaturalatrophy8073 get back on mommas couch stickman lol
This is such a high quality video. Every powerbuilder should watch for ideas.
By far the best fitness TH-camr, keep up the excellent work Jeff.
If you don't have a dip station yet consider buying wooden gymnastics rings instead
This I did. Never felt so weak during dips.
@@ljot1 make sure you externally rotate at the top
@@ljot1 doesn't really matter. Making the exercise harder usually makes it better, as long as you progress on it.
I dont see many people training hip abduction,is this for injury prevention??🤔
I’ve noticed a few weak-points in my squats, so i began to train hip abduction (amongst a few other things) to help my strength and form and I definitely feel it helps. Especially when it comes to just how much more mobile and comfortable my hips feel when squatting.
@@steadfastturtle6167 thanks man,ill throw in a couple low intensity sets in and see if there's any changes/benefits personally. I struggle with hip mobility sometimes,so maybe this could help .
No worries brodey. Good luck with it 💪🏼
Excellent! Thanks heaps Jeff
Love you’re motivated attitude 👌🏼
Hey Jeff, I'd really love seeing a video dedicated to how to warm up and/or assist your muscles in recovering from training for a program like this with a Foam roller. I hope you'll manage to stay sane through lockdown and Happy Holidays!
Does anyone know the total benefits of squat shoes? I’ve been wanting some but don’t know if there worth it.
They compensate for ankle mobility restrictions and thus allow you to squat deeper while keeping a flat foot (because the foot isn’t actually flat). I use them and like them a lot for squats!
make you taller too (;
Weightlifitng shoes / squat shoes basically change the angle of your feet/ankles to change squat mechanics which often helps reach depth and shift some more load to quads. Lifting shoes also provide a hard/grippy platform that can help quite a bit with stability. The extent of any of these changes and whether or not they'll help your squat will entirely depend on your body and your preferences. For example, Bryce Krawcyzk uses lifting shoes while Russel Orhii uses either flat bottom sneakers or wrestling shoes. Both mentioned guys have earned medals at IPF Worlds and either currently hold or have held records in their weight classes. I would recommend getting some small plates like 5lbs/2.5kg or something flat and around 1/2in to 1in thick and try squatting with them under your heels. 3/4in and 1in generally the most common standard heights with 3/4in generally being a better option for the majority of people. Obviously don't do this on a top set, just try it with no weight or a light weight just to see if you like the mechanics of a raised heel squat. If you do like how it feels and are interested in investing in some lifting shoes then use some of the models I'm listing below as a starting point.
Adidas Power Lift and Reebok Lifter Pr are the two most common budget picks at ~$70-100. Adidas AdiPower, Nike Romaleo, and Reebok Legacy Lifter are some common higher tiered options at ~$175-200. There's a few more options like Adidas Power Perfect, Leistung, and Crazy Power but they're not as popular. A couple other names that get thrown around are Rogue Do-Win ~$100, ANTA Weightlifting Shoe ~$200-240 (legendary olympic weightlifter Lu Xiaojun's shoes). My personal recommendation would be the Adidas Power Lift 4, this comes from when I was researching what shoe to purchase for myself and it's what my powerlifting buddy wins gold medals with.
This is a bit of a longer response than usually for youtube but I hope it helps. I personally own Adidas Crazy Powers because they were on sale for less than Adidas Power Lift 4. My Crazy Powers get the job done and I like them, but nothing particularly good nor bad stands out about them.
@@NiSE_Rafter awesome information!
As others said if you’re working on mobility and technique I think they’re worth it to lock in and continue to use periodically as needed but if you don’t intend to compete don’t blow wads of cash. Shop around and get an older generation to save. You may not like them or like me find you don’t need them after a while once you’re mobile.
Can somebody please give me the name of the shoes he's wearing on fullbody day 3? 9:19
FpsCrafters pretty sure it’s an ADIDAS NMD but I’m not 100% positive bc it looks a bit different than the ones I’m used to seeing
@@dedgar6161 yeah I thought so too, but i never saw this NMD citysock colorway before.. So i don’t think its a NMD
Great info man. I'm going to start the paused set. Thank you
I always love the content, but I felt it necessary to point out that the camera and editing work in this one was next level. Way to go man.
The neck thing looked like somekind of torture device!
LOL I laughed at that exercise, but I understand its purpose
he just filmed himself filming himself filming himself
That Basement is GOALS!! great vid Jeff
On final week of full body split. Working out is so much fun again. I gained so much strength with that program, I can’t imagine what my numbers would like like on this one. I’m so excited to try it
"Had to get Bro Jeff to help me out" 😂
It looks like you're telling the bar to "suck it" before the lift. Suck it bar, you aren't heavy to me!
Thanks for this Jeff, now I can pivot my workout plan for better results
This program is super helpful. I appreciate you Jeff
So you're telling me there was no point of preordering you're powerbuilding program I couldve waited until there was a discount? That's tough
Who else puts there shirt in there mouth? I used to think I was the only one.
I'm just happy you have bro Jeff with you.
I think I like you more than my teachers at the University. You are AWESOME!
Jeff makes no gains because he doesn’t TRAIN HARDER THAN LAST TIME.
The guy is more jacked then you'll ever be lmao
Holy shit I haven’t watched Jeff for a while but damn his videos have improved a lot
Great vid man and sick edits! keep up the vids like this insane
Your 5th day inspired me to change my plan.
So far I'm doing an undulating full body split 5 times a week. I've got 4 plans of exercises and 3 rep ranges that I cycle/undulate through the big 3 movements of every day plus some assistance work to fill up the hour (between end-of-work and dinner).
So now i'm thinking I will do those 4 x week, which will make it more regular, since 4 plans. And the fifth day will be for assistance/fun/whatever I feel like doing/trying.
So: thanks for the inspiration!
Coming from someone that’s only been doing hypertrophy training for 6 years, this is super helpful.
Love the fact you incorporate your indoor basketball shoot around as your warm-up and not a treadmill or anything else boring a bro gym goer would do. Always make it fun and not a chore
I love you. You are the main reason for my success in the gym.
I will follow your page. I like the details and effort you put into putting together these videos.
Your expressions during the tricep pushdowns with the bands were killing me! Great video though loved it!
Jeff! Slick and dense video! Worth the wait!
Quality stuff Jeff, need to get my video uploads this consistent
Just picked up your Beginner/intermediate course! Pretty stoked! I have a Free weight set so I should be able to do it at home!