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?

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.

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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:

Video was filmed at Florida Extreme Fitness Center in Jacksonville, Fl! My favorite gym in Jax!

Music:

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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 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.

[Wanbeleid]

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

[brycemoreau]

How is this free, honestly? This is incredible.

[cmebckkd]

I’ve been doing “powerbuilding” type training for years. I came from an athlete background and needed to gain some size while still working on functional lifts for each sport I tried. It’s good to see I had the right idea this whole time. You definitely filled in a few blanks for me. Good stuff man

[drmanhattan]

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 🤓

[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!

[kakarocker]

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

[MTheory]

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.

[alexreal]

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.

[jacobfoncea]

“As long as you train sufficiently hard.”

Somewhere out there, coach Greg is smiling and thanking God for answering his prayers

[jessiesdroneadventures]

Dude is so humble about everything he talks about, good info and obviously he practices what he preaches, and no ego....I just subbed!

[BRNRACE]

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

[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!

[DAGREATANDUNIC]

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

[joshblunt]

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 👍

[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)

[secretagentrandybeans]

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

[Leuthen]

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

[Jose-rcdl]

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

[LuizPaulo-ddwx]

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.