Jeff Nippard | The Fastest Way To Blow Up Your Squat (4 Science-Based Steps) @JeffNippard | Uploaded March 2021 | Updated October 2024, 1 week ago.
What are the best science-based strategies for increasing your strength on the squat fast?
▹ Get my 10 week Powerbuilding System here: 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
‣ the option to select a 4x/week or 5-6x/week version
‣ an Excel spreadsheet for tracking progress
‣ a Technique Handbook explaining 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:
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.
Learn more here: 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: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
RECOMMENDED GYM GEAR IN THE VIDEO
*I earn a commission when you shop through the Rise links below*
1. BELT:
▹ Rise Premium 10mm Lever Belt [NEW!]: risestore.com/collections/men-lifting-belts/products/premium-10mm-lever-belt-black
‣ Use discount code JEFF to save $
▹ Rise Standard 10mm Lever Belt: risestore.com/collections/men-lifting-belts/products/10mm-lever-belt-grey
‣ Use discount code JEFF to save $
2. KNEE SLEEVES:
▹ Sign up at rise.ca/jeff to be the first to get the NEW Rise 30cm Power Knee Sleeves when they drop! (These are the sleeves I'm wearing in the video. Great comfort, spring and durability. I had a big hand in designing them for max strength output.)
3. SQUAT SHOE:
▹ I personally like the Adidas Powerlift 3.1 shoes best: adidas.com/us/powerlift.3.1-shoes/CQ1773.html
▹ Sometimes I will wear the Adidas Weightlifting 2 shoe (which is the shoe I'm wearing in the video). It has a slightly higher heel, so might be the better pick if you really struggle with ankle mobility/depth: adidas.com/us/adipower-weightlifting-2-shoes
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link.
rise.ca/jeff
-------------------------------
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.
-------------------------------
Sources:
pubmed.ncbi.nlm.nih.gov/28195975
pubmed.ncbi.nlm.nih.gov/33201154 (Via: MASS Research Review Volume 5, Issue 1)
strongerbyscience.com/how-to-squat
strongerbyscience.com/the-belt-bible
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!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ instagram.com/jeffnippard
FACEBOOK ‣ facebook.com/jeffnippard
TWITTER ‣ 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.
What are the best science-based strategies for increasing your strength on the squat fast?
▹ Get my 10 week Powerbuilding System here: 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
‣ the option to select a 4x/week or 5-6x/week version
‣ an Excel spreadsheet for tracking progress
‣ a Technique Handbook explaining 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:
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.
Learn more here: 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: shop.jeffnippard.com/product/fundamentals-hypertrophy-program
-------------------------------
RECOMMENDED GYM GEAR IN THE VIDEO
*I earn a commission when you shop through the Rise links below*
1. BELT:
▹ Rise Premium 10mm Lever Belt [NEW!]: risestore.com/collections/men-lifting-belts/products/premium-10mm-lever-belt-black
‣ Use discount code JEFF to save $
▹ Rise Standard 10mm Lever Belt: risestore.com/collections/men-lifting-belts/products/10mm-lever-belt-grey
‣ Use discount code JEFF to save $
2. KNEE SLEEVES:
▹ Sign up at rise.ca/jeff to be the first to get the NEW Rise 30cm Power Knee Sleeves when they drop! (These are the sleeves I'm wearing in the video. Great comfort, spring and durability. I had a big hand in designing them for max strength output.)
3. SQUAT SHOE:
▹ I personally like the Adidas Powerlift 3.1 shoes best: adidas.com/us/powerlift.3.1-shoes/CQ1773.html
▹ Sometimes I will wear the Adidas Weightlifting 2 shoe (which is the shoe I'm wearing in the video). It has a slightly higher heel, so might be the better pick if you really struggle with ankle mobility/depth: adidas.com/us/adipower-weightlifting-2-shoes
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣ bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link.
rise.ca/jeff
-------------------------------
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.
-------------------------------
Sources:
pubmed.ncbi.nlm.nih.gov/28195975
pubmed.ncbi.nlm.nih.gov/33201154 (Via: MASS Research Review Volume 5, Issue 1)
strongerbyscience.com/how-to-squat
strongerbyscience.com/the-belt-bible
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!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ instagram.com/jeffnippard
FACEBOOK ‣ facebook.com/jeffnippard
TWITTER ‣ 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.
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](https://i.ytimg.com/vi/spKGN0XzErU/hqdefault.jpg "The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)
Get the full 12-week Push Pull Legs System here:
https://jeffnippard.com/products/the-ultimate-push-pull-legs-system
** My Fundamentals Training Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/
** MASS (Monthly Research Review): https://bit.ly/jeffMASS
** Rise Gym Apparel: https://rise.ca/jeff
** PEScience Supplements: https://www.PEScience.com/discount/jeff
** Instagram: https://instagram.com/jeffnippard
References:
Bicep ROM Study:
https://pubmed.ncbi.nlm.nih.gov/34616309/
0:00 - New PPL explained
1:32 - Exercise 1 of 6
5:06 - Exercise 2 of 6
6:20 - Exercise 3 of 6
8:41 - Exercise 4 of 6
9:22 - Exercise 5 of 6
9:58 - Exercise 6 of 6
Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki (https://www.instagram.com/dziadecki/)
Music from Epidemic Sound:
Damma Beatz - Love Me More
https://www.epidemicsound.com/track/P8w6jOeR7O/
More music from:
Bankrupt Beats - Swamp Head
https://www.youtube.com/watch?v=fKAmwrtUxI8
In this video I cover the first Pull Day of my new Ultimate PPL System. This is the second video in a 6-part series where we will be going through each workout from the first week of the program, breaking down each exercise as we go.
About me: Im a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. Ive been training for 15 years drug-free. Im 55 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.")
