The Fastest Way To Blow Up Your Squat (4 Science-Based Steps)

What are the best science-based strategies for increasing your strength on the squat fast?

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.

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RECOMMENDED GYM GEAR IN THE VIDEO
*I earn a commission when you shop through the Rise links below*

1. BELT:
‣ Use discount code JEFF to save $

‣ Use discount code JEFF to save $

2. KNEE SLEEVES:

3. SQUAT SHOE:

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The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link.

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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.

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Sources:

Music:
Epidemic Sound

Filmed by my beautiful girlfriend @StephanieButtermore

Edited by me using Final Cut Pro!

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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]

Hey guys! I'm going to continue with the "Blow Up Your ____" series. Is there a lift or bodypart you'd like to see me cover next?

[matthewstewart]

Belt of strength +10%
Knee pads of strength +2%
Shoes of the lifter + 3%
Set bonus + 50% confidence

[xavmanisdabestest]

I see why this guy is most fitness youtubers number 1 for information. Editing so clean, all advice is science based and none of it is the same regurgitated things. And he manages to launch a joke or two in there AND he gives proper examples with diagrams. King shit 👑

[oscarhope]

Damn, the walk-out primers literally added 25% to my 10RM. Yes, I’m a novice — but I think it’s still pretty incredible that such a seemingly negligible piece of advice ended up being so helpful. Thanks Jeff.

[hedjuk]

One of the few content creators I watch at normal speed.

[BlueStarNutraceuticals]

Great practical tips Jeff. Especially the CNS priming. Most lifters completely forget about the impact the nervous system plays, especially when approaching near maximal lifts.

[DGItAL_CVTS]

"Use your gear better"

Ok, Jeff, got it!

*_Pins the tren_*

[sulezraz]

0:18 Squat more often (~2-3x/week)
0:33 Prime your Nervous System - use Pin Squats and Heavy Walkouts to prepare your brain.
1:12 Example Squat Program.
1:32 Pin Squats - can set rack to however high or low you want for practice.
2:55 Bar Position - Most don’t use the low bar position even though they are 5-10% stronger with this position. 3:24 High Bar vs Low Bar Table.
4:48 If goal is general strength and size you only need to go to parallel, or just below.
5:28 Increasing Foot Width - while wider stances can limit depth you still benefit from stretch reflex without the need to go unnecessarily deep, increases adductor involvement and can make the lift slightly easier on your back.
6:09 Gear - Belt, Knee pads, Squat Shoes.
8:09 Weight/Rep PR progression - Beginner, should have new PRs every session, adding 5lbs every week.

[FitLabb]

Consistently the gold standard for science based fitness channels! Agree with all your techniques & advice for increasing squat strength, & of course Periodization is in there too. 💪👍

[PatrickReynoldsfit]

I just been doing the 10 Kiwis a day and that seems to be working

[StandStrength]

0:50 me shooting my shot with any girl

[andrewmapes]

Never heard of doing walk outs before but I decided to give it a try! I've always had strong legs but a terrible squat due to be uncomfortable holding the weight on my back since I'm a lanky 190 lbs at 6'4. Just from doing these and getting used to the weight my squat 1rm went up 50 lbs! Thanks Jeff. Awesome stuff!

[SergeyLifts]

Hey Jeff just wanted to say thank you for all the easy and accessible information you bring consistently to the fitness community, it really helps to keep going

[gabbycantskate]

always blown away by how concise and eloquent your videos are, even as a beginner I feel like your vids are super easy to understand and are interesting to listen to!!

[d_Hamrick]

Man I just tried the low bar setup for the first time and it feels amazing. The weight feels so much lighter and depth feels easier to hit consistently

[austinmassengale]

High bar, ATG will always be my favorite and is what I feel strongest in. Mad respect for low bar lifters. High bar just feels, looks, and works better for me

[riveralvarez]

Squating alone can shape your leg muscles and make them look good, but ONLY if you firstly melt that layer of fat that is covering your legs (and your whole body). I am currently in my third week of following a diet plan I got from Dietarize. So far I lost decent amount of fat and my body started getting in shape! It also comes with a workout plan. You can find many other tools as well.

[megan]

It's so refreshing to listen to a fitness expert (Jeff Nippard) who has manners, civility, politeness, in addition to knowledge and expertise. There are so many fitness "experts" on youtube who cuss like a sailor, have a lot of angst and disrespect for other fellow fitness youtubers, or exhibit very rude and crass behavior throughout their videos. With Jeff's videos I feel informed, inspired and appreciate that I can actually enjoy the content without having to filter out all the unnecessary nonsense that is featured in other fitness youtubers videos. Please keep up the good work!

[Dannymabley]

Haven't watched yet but I'll put $100 on a casual Squat PR somewhere in here 🤣

[willschneider]

Really glad to see you talking about breathing. As a music teacher who teaches voice, I often see a lot of chest-breathing in the gym (in pre-Covid times), including when lifting heavy, and when folks are doing intense cardio like running or HIIT. It's inefficient as far as O2 and trains your core incorrectly, not to mention it seems like folks are worried about breathing making them look like they have a bigger stomach.

That said, as someone who has been working really hard to increase deltoid strength, I would be very interested in blowing up my delts.