How To Get Bigger & Stronger At The Same Time (Powerbuilding Science Explained)
strength training Tags: &, Bigger, Explained, Powerbuilding, Same, SCIENCE, Stronger, TimeNo Comments »
What does the science actually say about how we should train to get bigger and stronger?
Get my new 10 week Powerbuilding System here: https://shop.jeffnippard.com/product/the-powerbuilding-system/
What’s my 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: https://shop.jeffnippard.com/product/the-powerbuilding-system/
If you’re still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program first: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
——————————-
Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only /month (pre-paid yearly)
▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $ $
▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%
——————————-
How can we get really jacked and strong at the same time? A lot of people seem to think you can’t, (or you shouldn’t) because how you should train to get strong is supposedly very different from how you should train to get big. But I don’t quite agree with this.
It’s common to hear that if you want to get strong, you need to lift heavy weights for low reps and if you want to get big, you need to lift light to moderate weights for relatively higher reps.
Most personal trainers and textbooks outline clear and distinct rep zones for strength, hypertrophy and endurance. For strength: you lift heavy, for size: you lift moderate and for endurance: you lift light. And while there is some truth to this, it doesn’t capture the full picture.
The bottom line is: unless you’re going really, ridiculously light, heavy weights (low reps) AND light weights (high reps) are BOTH effective at building muscle. However, when it comes to strength, the rep range really does seem to matter: it is important to lift heavy to maximize top-end strength development.
In this video I will describe periodization and progression examples for powerbuilding (powerliftng plus bodybuilding) based on these principles.
——————————-
Sources:
MASS Volume 2, Issue 5 (http://bit.ly/jeffMASS)
https://pubmed.ncbi.nlm.nih.gov/29564973/
https://pubmed.ncbi.nlm.nih.gov/24714538/
https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/
http://www.kylehuntfitness.com/in-defense-of-powerlifting-why-its-not-hurting-bodybuilding/
Video was filmed at Florida Extreme Fitness Center in Jacksonville, Fl! My favorite gym in Jax!
https://www.instagram.com/floridaextremefitnesscenter/?hl=en
Music:
Bankrupt Beats: https://www.youtube.com/watch?v=1-ToWK6xSyE
——————————-
Follow me on social media:
INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
——————————-
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).
——————————-
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.
Video Rating: / 5
Do you want to get stronger? In this video, I’m going to discuss the simplest way to do that by focusing on two things: compound movements and progressive overload. These two elements of a training program are particularly helpful for beginner lifters and will always serve as the basis of programming for even the more advanced lifter.
Compound movements are the lifts that allow us to incorporate the most muscles possible, thereby giving us the opportunity to move the most weight possible. By working multiple muscles at a time we’re able to get more bang for our buck by doing fewer exercises but also by allowing us to take advantage of the heavier weights we are able to lift.
To find the best compound exercises we don’t need to look any further than the tried and true staples. The bench press, overhead press, barbell row, weighted chin up, squat and deadlift.
These movements will allow you to move some serious weight and have you adding more and more weight to the bar with almost each and every workout. Just these few exercises will also train almost every muscle in your body, almost.
Make no mistake, these compound movements will definitely increase your strength, more so than perhaps any other, and they will make up the foundation of any serious training program, but they can also leave you lacking in many other areas.
I’d be remiss if I didn’t educate you on the areas of your training that you are overlooking by being singularly focused on just strength. Don’t get me wrong, I’m a HUGE fan of strength, in fact I’ve seen first hand how taking a genetically gifted athlete and doing nothing but making them stronger will help them rise to new heights.
Fact is, most of us are not genetically gifted athletes, we more often than not are sitting at a computer all day at work and being severely under stimulated physically outside of what we do in the gym. For these two reasons alone you need to make sure that strength is a foundational part of your training, but not the only part of your training. Never make yourself one dimensional.
For more videos on how to get stronger, and to be a complete athlete, be sure to subscribe to this channel via the link below and turn on notifications so you never miss a new video when it’s published.
Build Muscle in 90 Days – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://youtube.com/user/jdcav24
Video Rating: / 5
