How To Get Bigger & Stronger At The Same Time (Powerbuilding Science Explained)

Exactly what does the science really say about how exactly we ought to train to obtain bigger and more powerful?

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What’s my new Powerbuilding System about?

‣ my favorite strength & size program up to now created for intermediate-advanced lifters

‣ you can pick a 4x/week or 5-6x/week version

‣ an Stand out spreadsheet for tracking how well you’re progressing

‣ a method Guide explaining just how to interrupt through sticking points

‣ full 10 week program (along with a max test week) including exact warm-up sets, working sets, RPE, %1RM, and training cues for each exercise!

‣ video demos from me for each exercise

‣ an enormous listing of exercise substitutions

‣ detailed explanations from the entire program, plus much more!

This program alternates between Full days and Upper/Lower days, such as this:

Week 1 – Full [More strength focused]

Week 2 – Upper/Lower [More hypertrophy focused]

Etc…

Also, if you are a little limited on equipment right now, donrrrt worry. When i first ran with the enter in a garage gym with only an electrical rack, some dumbbells along with a couple of bands. There are several cable/machine options incorporated, but there’s additionally a full listing of exercise substitutions for each exercise within the program. Should you encounter every other questions/concerns my coaching support team is going to be available to assist you too.

Find out more here: https://shop.jeffnippard.com/product/the-powerbuilding-system/

If you are still inside your first 1-24 months of lifting, I highly recommend running my Fundamentals Program first: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/

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Exactly how should we get really jacked and powerful simultaneously? Many people appear to consider you cannot, (or else you shouldn’t) because the way you should train to obtain strong is supposedly quite different from the way you should train to obtain big. However I don’t quite accept this.

It’s present with hear that if you wish to get strong, you have to lift household names for low reps and if you wish to get big, you have to lift light to moderate weights for relatively greater reps.

Most fitness instructors and textbooks outline obvious and distinct repetition zones for strength, hypertrophy and endurance. For strength: you lift heavy, for size: you lift moderate as well as for endurance: you lift light. Even though there’s some truth for this, it doesn’t capture the entire picture.

The end result is: unless of course you’re going really, ridiculously light, household names (low reps) And lightweight weights (high reps) are generally good at muscle building. However, with regards to strength, the repetition range does indeed appear to matter: you should lift heavy to maximise top-finish strength development.

Within this video I’ll describe periodization and progression examples for powerbuilding (powerliftng plus bodybuilding) according to these concepts.

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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://world wide web.strongerbyscience.com/hypertrophy-range-fact-fiction/

http://world wide web.kylehuntfitness.com/in-defense-of-powerlifting-why-its-not-hurting-bodybuilding/

Video was filmed at Florida Extreme Health Club in Jacksonville, Fl! My personal favorite gym in Jax!

https://world wide web.instagram.com/floridaextremefitnesscenter/?hl=en

Music:

Bankrupt Beats: https://world wide web.youtube.com/watch?v=1-ToWK6xSyE

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PODCAST ‣ The Shaun Nippard Podcast on iTunes and Stitcher

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About me: I am a Canadian natural pro bodybuilder and worldwide-qualified powerlifter having a BSc in biochemistry/chemistry and a love for science. I have been practicing 12 years drug-free. I am 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Shaun Nippard isn’t a physician or your personal doctor. Always see a physician before beginning any workout program. Utilization of this post is strictly at the own risk. Shaun Nippard won’t assume any liability for direct or indirect losses or damages that could derive from using information found in this video including although not restricted to economic loss, injuries, illness or dying.

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