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 System here: shop.jeffnippa...
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: shop.jeffnippa...
If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program first: shop.jeffnippa...
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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.
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Sources:
MASS Volume 2, Issue 5 ()
pubmed.ncbi.nl...
pubmed.ncbi.nl...
www.strongerby...
www.kylehuntfit...
Video was filmed at Florida Extreme Fitness Center in Jacksonville, Fl! My favorite gym in Jax!
www.instagram....
Music:
Bankrupt Beats: • Video
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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.

[@JeffNippard]

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: jeffnippard.com. Peace!

[@joemamma277]

So what about set volume within the split? Do you think we could add a couple sets of side delts if we know I generally do better with higher rather than lower volume?

[@chaz_gg]

Started the program this morning💪👍🏻

[@jothidas369]

Mr. Jeff, I have watched all sorts of training fundamentals videos you made but I have a question, if I am following a full body workout routine, at least 4 times per week, how many total sets should be there in a day's workout. Regardless of what split I follow which has more training frequency, how many sets should be done in a particular training session regardless of muscle group we train. Right now I have super long and fatiguing workout, and I can't train well with this. Please guide me sir

[@tristanlecorre6986]

Best email of the week :) I

[@williegee2666]

Heh Heh I have that same book "Essentials of Strength Training and Conditioning" in my Library left over from college. :) Must be a Kinesiology Staple text. My edition would be an older one though.

[@Wanbeleid]

Jeff Nippard is the guy who brushes his teeth with perfect, science backed form.

[@Dante-xf1mu]

also knows the spelling too.

[@ny_4710]

@@Dante-xf1mu lmao that’s filthy😭

[@closethevoid8141]

@@ny_4710 he was wrong for that 🤦🏼‍♂️😂

[@star.soaked.wanderer]

you don't? base to tip at a 45° angle. back of the teeth first this is real advice

[@MrBond007shiv]

Lol. But whats the science behind "sience"🤔🤔

[@brycemoreau8942]

How is this free, honestly? This is incredible.

[@Willigrow]

I thought it was obvious, they make the money from these videos of course, probably more than if they put it behind the paywall.

[@KayTwo25]

bro do you know how much money he makes from these videos xD

[@mesiroy1234]

Even put almost complte week program for free

[@TillNextTimes]

It’s not bodybuilding can get very expensive once u get started

[@kylejones8891]

If you aren't paying for it... Then you are the product

[@dmart_training]

This is shot so well, quality is next level. I bought the program and can’t wait to run it, glad all your hard work paid off Jeff!

[@FitLabb]

Agree, this was a very high quality video, both in the content and production quality.

[@JeffNippard]

Thanks a lot man!! And I appreciate that! Best of luck with it 🤜🏼

[@TylerDurden-td2yg]

Never brought a program anywhere before but i actually consider it right now. Which is like a miracle iny my case because i´m cheap as fuck in that case.

[@stamatisvragas7720]

@@TylerDurden-td2yg jeff just punched a buyer in fronf of our eyes, be carefull mate

[@mynameiswrm]

Also just got the program after running RP's Male Physique twice. Looking forward to seeing how it compares!

[@drmanhattan146]

I never really leave comments on anything. Because it’s just not my community....But Jeff, as a Trainer, as a Human enthusiast, and as a Soul on this planet. I just want to say thank you for your scientific approach, and your patience. You’ve taught me a lot as a Trainer, and your work is MASTERFUL. I know you’ll continue to grow. I just felt Moved to make that known. Thank you again. See you at work one of these days 🤓

[@MTheory333]

Hey Jeff - the quality of these videos truly are professional grade. They seem so much like your personality I imagine you put them together. Just wanted to say I know how much time and work goes into these and they really are appreciated. You are a craftsmen.

[@kakarocker108]

So glad you pointed out those Instagram posts. They piss me off so much with the over simplified “do-this/not-that” points

[@joshwilliams6517]

Those are for the normies

[@loosecannon6142]

Colvin?

[@felixsaul1837]

@@joshwilliams6517 doesn't mean they're helpful or correct

[@joshwilliams6517]

Felix Saul don’t speak to me boy

[@Willigrow]

Yeah man... and they do this for whatever hobby/profession etc... I'm an audio engineer, the amount of over simplified nonsense "producer tips" is driving me crazy.

[@jacobfoncea9714]

“As long as you train sufficiently hard.” Somewhere out there, coach Greg is smiling and thanking God for answering his prayers

[@loozer9598]

You mean Doctor Greg the guy with a medical degree and is a doctor?

[@williameldridge1234]

@@loozer9598 he can certainly be both can't he?

[@saltyavocado403]

@@loozer9598 no he eans Greg Douchette

[@loozer9598]

@@saltyavocado403 Yeah that's who I'm talking about. Dr. Greg Douchette the Douche.

[@Moose92411]

Jeff has already acknowledged that Greg’s initial commentary had merit. I don’t know that this is a thing any more.

[@alexreal2499]

This was a great outline, thank you. I'm 40 and was trying to train like I did in my 20's, this outline has made a significant change in my gains and recovery. Now I'm thinking my lack of gains was due to over training.

[@DabbyTe]

it’s been 6 months, how’s your progress

[@nonameselected7250]

@@smashb3766 how the hell did you find his Facebook lol

[@imjustherewastaken]

​@@smashb3766 he did

[@dKoronado99]

@@imjustherewastaken word like wtf . How u even find dat

[@sleepy7337]

me when i spread misinformation online :3

[@David_Hammond]

What a great video. Cheers Jeff 💯👍

[@AlexCWill]

What’s so great about Jeff is that even though I learned nothing new as I’ve listened to many podcasts and read many studies, his production is so high that I feel so engaged the whole time. Powerbuilding is definitely my preferred way to train and having Jeff make an awesome video on it is a great thing! Thanks so much man. Will definitely be trying out the program!

[@JdSpoof]

That’s how I train too but this video is top notch

[@B0RN2RACE100]

Jeff’s biggest muscle has to be his brain, after all the years of research

[@octane8872]

But it's not a muscle 😪

[@aru2089]

But he flexes with it all the time soo...

[@SchuyFit]

Love this comment

[@mondamaksutaj9958]

@@octane8872 This is not what the mighty Thor Odison said.

[@Sumnerstrain]

And Hybrid Calisthenics is his heart

[@patricklyonsofficial]

this might be the highest quality video i’ve ever seen from you, Jeff! super super impressive, and easily the best powerbuilding video i’ve seen on youtube. freaking awesome seeing you continue to grow as a youtuber, bodybuilder, and powerlifter (and powerbuilder haha)

[@DAGREATANDUNIC]

Had to come back here and say it is true. My strength has increased. I’ve curled 70lbs dumbbells today. 🤯Thanks mate

[@Jose-rc3dl]

"E'rrybody wanna be a bodybuilder but don't nobody want to lift no heavy ass weights"- Ronnie Coleman aka black Jesus

[@kade_silver]

@@sethw7399 Highly respected by many in the industry as one of the greatest, if not the greatest athlete in his sport? Yeah, good point

[@Jose-rc3dl]

@@sethw7399 That's why no one will remember your name

[@jackhultstrand8673]

“Aka real Jesus” -Dom mazzetti

[@user-zb3lr3ke4f]

@@jackhultstrand8673 i was hoping someone responded that

[@pretty_flaco]

*walks* on water

[@joshblunt7165]

This just shows that there are many approaches to better health, size, and strength. And that finding an approach that works best for YOU is the only approach you should take 💪 Thanks for the info Jeff 👍

[@jeffreycamper6189]

Jeff

[@aceaspect2431]

@@jeffreycamper6189 true

[@LuizPaulo-dd7wx]

I'm running week 6 of his fullbody Program and I can Tell, these are the best gains of my life. Never lifted so much weight, the progression is Crazy and my body changed so much I cant believe It. It really Works. I only wished I had known his Program sooner.

[@panda8bamboo161]

How tf is this info free to us

[@FairleyWhite]

Because the poster is an absolute giga short king 💪

[@Sfaruk91]

Because he's making money from indirect sales. He's still greedy

[@jacobramirez4894]

@@Sfaruk91lol

[@Joel_Mullins06]

Internet

[@tyeb8546]

@@Sfaruk91everyone’s gotta make money bud

[@secretagentrandybeans7533]

I have been doing something similar to this with some influence from greyskull lp. I train a day on, day off style. And do bench, squat and row/weighted pull ups every session using 3x5. This takes about 35-40 minutes including warm ups. I then do 2 movements a day for the 5 missing bodyparts as Jeff called them, I'm absolutely loving it. Just thought I'd put it out there for anyone else to use if they like the sound of it Squat 3x5 Bench 3x5 Row/weighted pull up 3x5 2 accessory movement of your choice for the following bodyparts using 3x8-12 Biceps Traps Rear delts Side delts Calves I don't include lats as a missed bodypart as I do rows/pull ups instead of deadlifts. It works well as I train at home and can make good progress with limited equipment, I have just a rack, bar and then use bands for my accessory work

[@bobbob-kw9qo]

what do you increase more in, strength or hypertrophy? Or is it more of an even balance?

[@secretagentrandybeans7533]

@@bobbob-kw9qo after 16 years of training as a natural, not a lot of either haha

[@bobbob-kw9qo]

@@secretagentrandybeans7533 why would you recommend your routine on the Internet if it doesn't work.

[@secretagentrandybeans7533]

@@bobbob-kw9qo hit me back after you've been training hard for 16 years and tell me how much progress you make year on year

[@trollinape2697]

​@@secretagentrandybeans7533 He probably thought you didnt make a lot of gains during those 16 years, rather than the gains you make year on year as youre reaching or reached your natural limit

[@catedoge3206]

E'rrybody wants to deadlift heavy ass weights but don't nobody wants to die.

[@alaaeddinearnaout5723]

Forget deadlifts those squats are gonna flatten me

[@catedoge3206]

@@alaaeddinearnaout5723 ye squats kill me more than deadlifts. 🥴

[@dotdashdotdash]

@@catedoge3206 deadlifts are gae

[@savagedoritos6587]

@@dotdashdotdash big facts

[@IWantToStayAtYourHouse]

@@alaaeddinearnaout5723 squats are more grindy but so much more satisfying when you execute that rep

[@yellowjacket7023]

A T-shirt with the words "I train sufficiently hard" is in my future

[@oswaldogodinezmontezdeoca5106]

Did you got the shirt?

[@karamelflan]

Did you get the shirt? Or did you put it on your seven-thousandth twenty-third yellow jacket?

[@NaturalHypertrophy]

Jeff: 4:52 Bros who max out on bench everyday: *Angry rotator cuff noises*

[@MrSuperbear90]

dont forget the collar bone noises too

[@PendlayRoe]

Coath Blaha maxes out every day. Good consistent form, load/fatigue management and a calm state of mind is how you can max out regularly without getting hurt.

[@EvanHynes]

I see you in every comment section and wanted to say that I love the content, keep it up Natural Hypertrophy

[@henri4730]

@@PendlayRoe he was talking about gym bros, so there is no optimal programming

[@mdhaniff27]

Balls to the wall?!

[@PeaceMastah]

I do something very similar to this but I mix in accessory work into a 5x5 program. I’ll add 1-3 3x12 sets into the end of my session. For example I’ll add tricep push downs after a bench day or lateral dumbbell raises on overhead press days. It works very well. It saves time and can be super-setted. It works VERY well.

[@thepalantir7321]

This is exactly what I do. I like to do 5x5 compound work and then toss in exercises like curls, lateral raises, tricep extensions for 3x12-15 at the very end.

[@Leuthen57]

Awesome video. I absolutely love Jeff’s breakdowns. It fits my learning mentality and it encourages me to do more. Keep it up man.

[@IFallGames]

I love this video, it breaks barriers on every bodybuilding guide you’ve ever followed. However I cannot stress enough because it was so understated in this video; that you can train as hard and effectively that you possibly can in the gym but if your nutrition is lacking you will not see progress regardless of what you do in the gym.

[@evanomji]

that’s not true

[@Xspense]

Started the program early this morning, coming from your full body high-frequency program this is very comfortable! It's a super exciting program I can't wait to see what progress me and others make. Great job Jeff!!!

[@Xspense]

@@joshanthonygriffin4531 not in detail, it’s suggested to do a 15-20% bulk, and general protein and fat intake but you’ll have to calculate it yourself, he has extensive videos topics discussing nutrition depending on your goal on his channel

[@ExplosiveGuides]

How were the gains from the full body frequency program ?

[@gabrielmoreno3027]

TIMING, PERFECT TIMING.

[@KingPrawn666]

Hey Jeff, just kicked off week 2 of your 4 day powerbuilding program. Really enjoying it so far and strength is already coming back quickly on my SBD (which admittedly I've neglected for ages). It's helped me find my motivation again after just going through the motions with typical bro split style training the last year or so.

[@obscurissimus]

So I used to work in construction, and I never worked out because my job kept me in fairly good shape (Roofing and stonework). Two years ago I changed careers dramatically; I became a cook. Since then I've gained at least 40 lbs. and worse than that Ive lost a considerable amount of muscle mass. I never learned how to workout because I never needed to. You just inspired me to get my ass in a gym and get my body back, and then some. Thanks. This is easily the best explanation of weight training I have ever seen. Absolutely smashed that subscribe & like.

[@IsaiahPierson]

Actually incredible video man. One of the most informative videos I’ve ever seen on lifting and this literally relates to 95% of all lifters. Great job man.

[@jtsandig]

I bought your powerbuilding program during preorder and got it last night. I read through it and it's one of the most well thought out programs I've seen. I can't wait to run through it after my current program

[@stinkysanchez4271]

How’d it work for you?

[@jtsandig]

@@stinkysanchez4271 haven't ran it yet

[@fluftroops1714]

@@jtsandig how about now?

[@alexietruong5391]

the fact that he actually knows what hes talking about and knows the science is amazingly helpful

[@KiplingCreations]

Formerly obese guy here. 31 years old. 5'10". I used to weigh 305lbs sophomore year of high school (heaviest) until I developed an eating disorder and starved myself to 170 by my Junior year. Since then I've had a rollercoaster of a journey. P90X/Insanity was the gateway that taught me not to starve myself, but I was left with loose skin and started learning about bulking muscles to "fill the gaps." Yet I strayed from hypertrophy and always cared more about strength (ego lifting) which always fried my CNS and led to constant overtraining and subsequently, another "rebound." On to my point: JEFF, I wish I had your amazing videos to guide me through all the counterproductive bro-science back in the day. After losing my greatest mentor and 2nd father figure this last month, a new fire has been lit inside me. I find myself watching your videos before, during and after my lifts. I'm commenting now while waiting for my pre workout to kick in... All this to say. I'VE NEVER TAKEN SO MANY SCREENSHOTS in my life, hahah. I'm not in the best financial situation in my life, but once I saw the included spreadsheets in this program, I knew it was right for me and I'm going to buy it. You deserve every penny and more. I always forget the %s and tbh, the #s I was putting up a week or two before. So this seems like the perfect pocket assistant. THANK YOU!! Sincerely. Anyone else still reading, keep up the good work and always compare yourself to YOURSELF. Keep striving to be your best self. You'll get there.

[@ansariabdullah2373]

00:00 Training heavy or light does not significantly impact muscle gain. 01:42 Heavy weights, moderate weights, and light weights can all cause muscle growth. 03:23 Using a structured combination of different rep ranges is important for balanced growth. 05:01 Focus on the big lifts and practice them regularly. 06:36 Including sufficient accessory work is important for power builders 08:17 Periodization helps maximize gains and minimize overtraining in training. 09:51 Combine heavy lifting with light to moderate lifting to achieve size and strength goals. 11:33 Managing recovery and avoiding failure on the big lifts are key for intermediate to advanced trainees.

[@solidsnake710]

Very comprehensive approach. I’ve tested all your programs, and they all helped me progress throughout my years of lifting. I’m sure this one will be amazing!

[@AZ-gs6hj]

Just do PPL 2x a week. First workouts are strength focused and second are hypertrophy. I’ve been doing this and it works very well. My lifts have been going up every week.

[@ihaab4225]

I would recommend upper/lower and mix rep ranges instead of strength/ hypertrophy focused workouts

[@zaydgaf7547]

@@ihaab4225 So, 1st day of Lower Body would be 5-8 and the next 8-12 Reps?? Is that what you’re saying?????

[@IWantToStayAtYourHouse]

Ima try upper/lower/upper/lower/upper/lower split My legs are tiny 😓🤣

[@nvtesmith]

I love the effort you put into these, man! A.1. Currently running the full body high frequency one (which is amazing btw), but definitely gonna jump on this as soon I’m done!

[@Ghost011]

I must say, this is the second video I have watched of Jeff's and the camera skills and editing is top notch! It keeps the viewer engaged with the video really well.

[@UchihaChikiru]

Damn you’re hittin me with a lot of condensed knowledge and I’m lovin it! I don’t usually subscribe to fitness people but your videos are concise, not clickbait, backed by science, AND look fantastically edited. Hits all the high notes chief. *chef kiss*

[@KurokamiNajimi]

There’s nothing wrong with this vid in of itself but Jeff should really start promoting Conjugate. It allows you to do high volume high intensity at the same time because using different variations of a lift reduces injury risk from overuse. It also brings up weak links like if you’re good at the flat barbell bench but not dumbbell, close grip, incline, swiss bar, pin or floor press. Watch Alpha Destiny’s video on maxing out weekly from a couple months ago, he was on the channel doing a bench off with Jeff a few years ago. Another thing is that I think Jeff is still separating size and strength a bit. In this vid he emphasizes that you can build muscle at rep range but the research that shows that isn’t using advanced lifters as in people who have been training properly for 5-10 years. If all that mattered was volume then doing 20 reps is better than doing 12-10. Example having a 1 RM of 315 and you do 12 reps of 220 that’s 2640 of volume. 20 reps of 189 is 3780. 30 reps of 157.5 would be 4725. Any of us who have gotten past the novice stage knows this isn’t true If we understand that at least 70% intensity is optimal for less advanced lifters then why wouldn’t higher intensity be optimal for advanced? And that’s exactly what we see. Even with max intensity like maxing out 2 a week advanced lifters still take a year to add 10-20 pounds to a lift. People who don’t do higher intensity and or conjugate tend to stagnate like Will Tennyson and Jesse James West for example. Jesse showed 340 bench a few months back and hasn’t moved from that far as we know. He did a handful of 315 reps against Brandon Walsh. Will showed a smooth 330 6 months ago and in his last maxing out vid he was struggling to put up 325. Higher frequency could help them but at some point they need to take the real next step. This goes back to the whole RPE/RIR debate. Greg Doucette is right in that if you just stick to their type of training you need to leave 0 reps in the tank to make better gains but if you were doing the proper balance of volume/intensity for your experience level then most of us need to leave reps in the tank on most sets to avoid fatigue If you’re still confused about how size and strength end up correlating long term it’s because past the novice stage 90% of your strength is from how much muscle you have. A “bodybuilder” who decides to start lifting heavy could go from 315 to 350 in a month from neurological gains but after that they aren’t getting stronger without gaining muscle. AD has 2 good vids titled Just Get Strong and Max Strength=Max Size

[@cierabartholomew4058]

Great job Jeff! I love that you bring more of the nuance around training to light. Super informative!

[@anthonyferguson9783]

I've always been doing this.. the first 2 exercises are always strength and the rest is hypertrophy.

[@zeeshanch3044]

I do reverse pyramid first 2 heavy set for strength and next 2-3 for hypertrophy

[@youandiarelikemybuttcheeks2051]

How’s your progress and what do you think of bulking?

[@zeeshanch3044]

@@youandiarelikemybuttcheeks2051 I'm gaining strength and decent amount of muscle but now I'm on 10-8 percent body fat which is making my progress slow but I look good and feel good , I'm thinking about lean bulk without gaining fat so I have increased 250 calories above my maintenance , I'm following push pull leg kind of split so I'm feeling quiet well then of bro split, I'm doing better then my other gym bros

[@przemor1150]

I do the same

[@metallic4888]

I’ve been doing this as well for the last year and a half or so. Massive gains

[@codycode9875]

Great vid Jeff! Currently on week 3 of your fundamentals program and I love how you explain the science behind all of your practices and why you do things a certain way.

[@azotimaix8175]

he puts so much work into his content like, a ridiculous amount of work. i love this guy

[@harryruffin1548]

I’ve always found just doing a bit of both works great for me. Say I’m doing bench, I’d do 3 sets of 8 at a lower weight, then I’d do 5x5 at a mid range weight and finally 2-3 sets ranging from 2-3 reps at a heavy weight. Lotta work but it’s great for me and it’s still enjoyable.

[@ivangarcia6682]

How much time?

[@deathleaperd1]

I called myself a "powerbuilder" for years, but slowly transitioned to "powerlifter" of the last 2 years. I got your new powerbuilding system so lets see if I can see great muscle and strength gains.

[@Belovedthegreat]

How’s it going for you?

[@deathleaperd1]

@@Belovedthegreat My maxes before the program were 315 squat, 245 bench, 365 deadlift and when I finished they were 410 squat, 315 bench, 505 deadlift. I was mostly regaining strength that I lost but they are all still PRs.

[@mahirbegovic7234]

​@@deathleaperd1 drop the split broo 🥺

[@keithjohnston8249]

I found this to be great. My coach did exactly this. I work out 5 days a week so we went with 2x str days with 8 reps per activity groups of 4. Two Hypertrophy days with higher reps of 15 reps groups of 3-4 sets and one day of 5 sets of 10 with rest times similar to Hypertrophy.

[@eddybedder2865]

I've been in to 4x 10-12 rep for body building which took 45-60 minutes in the gym but switched roughly 25 years ago to 3x5 because of TIME in the gym. Its worked for me occasionally adding 3/4x 10-12 protocol

[@F8now]

This is literally the best fitness video i've seen in years. Top notch planning, periodization and exercising insights

[@rockirol1]

Every Jeff Nippard video has such a high replay potential. I think I’ve watched this vid alone at least 20 times

[@IWantToStayAtYourHouse]

Yeah same. Theres so much useful information in one vieeo

[@ahmedmans3195]

Omg amazing 👌💪 And we need a vlog about how to gain musle and strength with body weight ( push up / pull up / dips ) thank you 😘💪💪

[@jimcoady9981]

Bro Jeff is such a convincing alternate personality that I sometimes forget it’s the same guy

[@matthewpulickottil6831]

One recommendation I have heard (purely intuitive, I am certain), is to use low reps for compound, CNS heavy movements like Deadlift, Squat, Bench Press and Cleans and use the 8-15 rep range for the isolation movements where mind-muscle connection is more important

[@juandelval7931]

This is the best pogram I've ever done. The powerbuilding mentallity really shifted the way I see fitness. Thanks Jeff

[@KurokamiNajimi]

Look up Alpha Destiny

[@xaviermagnate]

Perhaps the most erudite, practical, relavent and accurate channel on the internet. PURE GOLD and exemplary of excellence.

[@sammoore4041]

Damn Jeff, thats some top notch quality right there

[@franckfrancois4378]

I love how you explain everything so thoroughly and I love the use of graphs and charts. Fantastic page and one of my favorite KZbin page on weightlifting.

[@jcoleCRNA]

"Roaming Hypertrophy Day" is the most honest description. Love it.

[@rcmag13]

One of the few people in the fitness industry who actually uses science and studies and comes with an unbiased approach, great videos!

[@kanndavidson-9152]

Really just wanted to drop a shout out of pure genuine appreciation for all of the information you present for us! Your videos are over top on quality, your focus on the science seems second to none. Thanks man!

[@serendipityomega165]

me, 20 days into no fap: cool, a new video on weight lifting 5:49 *sweats profusely*

[@husseinnaji2827]

SUUUUS

[@josephcontreras3321]

We need more guys like Jeff in the industry

[@dominicreid4gg.90]

Great information, basic and clear explanations on this video. Couple of things that would be great to mention: A beginner will see strength and size gains pretty much doing anything, but it only takes you so far before you need a more structured program. You can change up sets to make training more interesting by doing clusters, pyramids etc I personally like doing Olympic lifts as a leg/shoulder day due to the technical side of it. But this leans heavily to power development instead of strength and hypertrophy. Also anyone with tendon problems in your knees, a great exercise is heavy single leg leg press. Using both legs to return the weight to the starting position of the lift. It has worked really well for me. It was recommended to me by Luke Taylor (football association of Wales/Oxford Brookes University S&C lecturer & coach).

[@whitesombrero381]

I just finished half of the video but i am already 'suprised' about the quality of your content ... again. Started watching your videos a couple of years ago befor i finished school and it helped me a lot for writing my own powerbuilding programms and generally train, eat and 'be' better. Now i'm studying Human Factors and Sports Engeneering and started educating myself more and more about the human physiology ... Nevermind, i just wanted to say that from my modest point of view, your videos are always a pleasure to watch and they help me a lot. Especially for my CrossFit coaches training... Yes i switched from powerbuilding to crossfit.

[@tyronesoulhaydes]

I hope you see this Jeff!! Your programme is awesome bro. I hit a wall for quite a while, I done your programme and increased my 3 compound lifts by 15kg. Definitely a recommend. 🤙

[@onixryu5274]

how is this free????

[@opury]

Three years have passed and I still dont know

[@JordanWilliamsN]

Jeff is back!💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾

[@xieyeet2049]

The GOAT!

[@devb2947]

My guy!

[@leojamesfitness6031]

0:45 And this has lead to a flurry of Instagram infographics featuring a mixture of furry art and jacked Rick & Morty characters and no one can tell why

[@oskarklingest5682]

😂😂😂

[@altofant]

I hate the ig algorithm for this no matter what your feed is gonna have some oversimplified bs

[@keithjohnston8249]

@@altofant Agreed the one I saw was Strength was a picture of a man and Hypertrophy was a picture of a jacked to the Hilt Werewolf which looked cool but was stupid.

[@vinnieg104]

Hahaha this is a fact

[@tousremulla7563]

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

[@asianricky1467]

I started this program a month ago when it was released and my strength gains have improved massively I love it!

[@cybyrr5829]

So did you try the 4xFull Body and Hypertrophy day like in this video? Also, good job!

[@asianricky1467]

@@cybyrr5829 I just did the 10 week powerbuilding program

[@cybyrr5829]

@@asianricky1467 oh ok well good job keep it up, but do you have any tips?

[@robertmorman2831]

I've read some thoughts that lifting in the 80% of max for the moment (taking accrued fatigue into consideration) is where maximal muscle fiber recruitment happens triggering increased muscle protein synthesis. Do you have any thoughts on the use of cluster sets for both strength and hypertrophic training simultaneously?

[@antonioschmidt4105]

Also read about it not long ago in an article from Christian Thibaudeau iirc. Each rep ups the intensity by 2% and the lifter should count only the reps executed at +80% as optimal (muscle recruitment wise). In my extremely humble opinion, Clusters are an amazing tool in this regard, since you can keep the intensity considerably high at moderate to high reps, which covers many bases. Don't actualy know its limitations, though. As everything in the world, nothing is all good lol

[@robertmorman2831]

@@antonioschmidt4105 that is the exact article I read. I just finished a 4 week block focusing only on deads, squat, bench, and push press. Being in a caloric deficit right now I didn't want to push the stress too high. Even in a deficit my weight has stayed at about 215 to 220 depending on carb intake for the day, aaaaand the weight belt is now one notch looser than before. Definitely going to be revisiting this plan

[@Mr.Josh.]

Does this count for moderate weight or heavy?

[@robertmorman2831]

@@Mr.Josh. 80% of true tested max . So pretty heavy sets with 1-3 reps and variable rest periods based on the cluster technique your using

[@sanpevo9951]

You dont know how much I needed this vid. Started ax-1 back in december 2019 and wanted to finish it and meet my goals while I fixed my diet. Recently just got back at the gym and wanted to powerlift but I still have a couple ppunds to finally lose but I really want strength. Im on week 3 today and for the past 2 weeks ive been following the program and adding a compound movement if not added on the date. Example ( Friday was pull and had only 2 back excercises and biceps to failure but added deadlifts 5x5 and hit 315 again) so i thoight of following program and adding powertlifting in it without overdoing it. This really helps

[@bushmaster6894]

00:01 Steroids. Is it steroids? It’s steroids isn’t it.

[@FitLawyerK]

Top sets are best way to program power building, I’ve tried it, it works

[@FiddiTwo]

this is gold, i love the way u explain with pics/graphics, great work!

[@Jolly-Green-Steve]

The trick to getting bigger and stronger is to achieve more reps and weight without over training. you can't go from doing 1 top set to 5 top sets in one workout. you have to slowly add more volume when you aren't making strength gains and lessen the time in between workouts slowly. train heavy once a week. then train once heavy and once moderate in a ten day cycle. then train once heavy and twice moderate in a twelve day cycle. then train once heavy and once moderate in a eight day cycle. then train once heavy and twice moderate in a ten day cycle. as you do this start with one top set on your heavy day and 2-3 top set/drop set on your moderate days. then slowly make this more difficult like one top set one drop set on heavy day.... 3-4 top set/drop sets on your moderate days. also remember on moderate day multi top/drop sets you should only rest about a minute between sets and on heavy days fully rest till maximum strength 4-7 minutes depending on compound movement. another thing i see almost nobody doing is sitting in between heavy compound movements. if you are standing in between sets of squatting while warming up it is gonna make your top set way weaker than it would be if you were sitting down and resting in between sets. in case this was confusing i only do full body workouts. except when training moderately I do little to no back and leg work. also if your life gets busy or you feel lazy you really only need to train heavy once every two to three weeks to maintain size.

[@Mg67890BFF]

I feel like traning 5x5 and then adding in pump (drop sets at the end of the work out) is a good way to cover all bases

[@KurokamiNajimi]

Maxing out weekly with the conjugate method while doing high volume sets, look up Alpha Destiny if you want

[@benreilly5951]

Absolute quality video. Had to watch this at least 4 times just to soak up the information. Very detailed and we'll articulated and also so helpful. Im struggling with fatigue. This video pointed out that I'm not setting my rep range and that I'm always pushing to failure in every exercise I do. My recovery has obviously took a beating for this approach. So thanks for such a detailed video.

[@daltonwynn3786]

This is probably the best training video I’ve watched from anyone, period. That’s up against the most influential fitness gurus out there. So much great information here. Thank you; this one is a game changer.

[@abhishekkumar-md4ve]

One of the most authentic channel on KZbin.... keep helping me Jeff

[@juujaa3470]

Sometimes i just come listen jeff smooth voice when coach greg have yelled me for 20 minutes

[@annika_mossberg24]

Haha..same tho!

[@abdullahali1742]

Man you explained this so amazingly, I'm just starting to lift and this really helped me start especially building strength and size at the same time 👑

[@IzzyMakesMusic]

Cool, this is like a video version of the Get Ready Manual.

[@PeterBarber]

Best fitness channel on KZbin

[@ChristopherJereza]

If Jeff ever gets tired of fitness he could easily be a documentary filmmaker. Amazingly done video dude

[@CrewAesthetics]

I’ll be waiting for Greg’s response

[@catedoge3206]

"Strength is a specific skill"

[@toobad1174]

Bro didnt skipped brain day

[@michaelsabo5823]

I wish I found Jeff 6 years ago when I first started working out. Now six years later... having to restart again after learning all the right ways to better myself. Trusting the process. Back to beginner level lifts

[@zenzenzenitsu6580]

one thing i really love about your videos jeff, is that they are so easy to understand and digest, despite being shown so many studies and other data. thanks a lot!

[@hugopinto195]

Quotes Schoenfeld: Instant follow.

[@christianbrecka9656]

Hey Jeff can u make a video about a different training style: Lower pause, moderate weight. What I mean is the 8x8 training of vince gironda. Not that much weight but very low pause(max 20 seconds per set) I heard/read it's more effektive to get the same or even more volume in shorter time for muscle building and strength gainz so also your endurance will be trained as well. What do you think about it?

[@JayEm1325]

Jeff the type if guy to sync up an affair with a new program regimen for max testosterone efficiency

[@chase1479]

hi jeff, just wanted to thank you for all of the content you release for free. i have never been able to lift heavy before due to an arm injury, so i figured it was just not worth lifting at all. i started this year, found your channel, and tried to just do more reps at a lower weight. i needed to lose weight and figured adding muscle couldn’t hurt. while i still can’t lift heavy, i am proud to tell people i have been lifting weights, and i am proud to see results even though they aren’t significant yet. i was terrified to go to the gym, and now i look forward to it all day!

[@SuwinTzi]

Really appreciate channels like yours that cite studies and sources

[@jaehyunxten5167]

The only Jeff you need to listen to

[@raghuwanshraj1504]

So much incredible information, guys like this always push us when we feel despair or lost in this journey of body building and better physique, Thankyou

[@alexpelke1611]

Heavy low rep compound movements, and MID rep ranges for isolation based movements have always been my method to strength training while building muscle and it works for me

[@bigguy130]

What about doing a rep range of 4-7 all the time with rest periods of 3-5 minutes(5 minutes for exercises like squats and deadlifts and 3 for just about everything else)? Would that be considered a form of powerbuilding, where the rep range is in between both powerlifting and bodybuilding?

[@daanende4383]

Hey Jeff, I was planning on getting your powerbuilding program but I saw that it wasn't recommended to people only lifting for 1-2 years (I have been for a little of a year). I really want to get my deadlift up in numbers and was thinking about getting your PPL, do you think this would accomplish my goal of adding significant weight to my deadlift over the next couple of months or should I try a deadlift focused program?

[@Mexitor]

Ppl has you deadlift twice a week if I remember. One full range of motion and the other is a stiff leg with an emphasis on eccentric control

[@balwaann]

Imagine buying programs...

[@daanende4383]

@@balwaann imagine wanting to get the most out of your workouts...

[@kaodnewq8396]

@@daanende4383 Just do Candito's 6-week program, you don't need to pay for programs to get the most out of your workout.

[@vanderlexgaming]

@@balwaann buying a program is actually a good idea for most people, a lot of people think they know how to write a good program when in reality they really don't. It's not just just throwing together sets and reps, there's also things like periodization, auto-regulation and building work capacity over time. You also have to consider that time is valuable, if someone is inexperienced, why not spend $40 buying a program and take the guesswork out of training instead of wasting months training like an idiot

[@ritvikgupta1156]

Can already see Greg making a video on this and keep on shouting "TRAIN HARDERRR" for 13 mins.