Powerbuilding Phase 2.0 is here!
https://shop.jeffnippard.com/
Here are a few program highlights:
▪️ Build muscle AND strength for intermediate-advanced trainees
▪️ Uses full body and push/pull/legs splits
▪️ Option to train 4 or 5-6x per week
▪️ 12 week program (+ “signposts” to assess progress throughout)
▪️ Full custom Excel spreadsheet for tracking progress
▪️ Technique Handbook + coaching cues from me for every exercise
▪️ Video links from me for every exercise
▪️ Exercise substitutions included
▪️ Science-based and field-tested
Get Powerbuilding Phase 1 here:
https://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: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
Get my Nutrition Guide (Ultimate Guide To Body Recomposition) here:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/
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Help SUPPORT the channel by:
1. Trying one of my training programs: → http://www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MacroFactor Nutrition App
‣ https://bit.ly/jeffmacrofactor
‣ Free 2 week trial with code JEFF
▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only /month (pre-paid yearly)
▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $ $
▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%
The shirt and belt I’m wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff
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In this video I’m covering strength standards on the squat, bench press and deadlift for male and female natural lifters (men and women). I break this up into six categories of training experience: noob, beginner, intermediate, advanced, elite and freak. I have based these strength standards on what I believe are average abilities from my decade plus of coaching experience, data from competitive powerlifting events (including powerlifting records) and existing strength scales from high level strength training coaches.
0:00 What makes someone strong?
2:45 My current squat, bench and deadlift
3:25 NOOB (~3-6 months)
4:10 BEGINNER (~0.5-2 years)
5:46 Powerbuilding Phase 2.0 info
6:02 INTERMEDIATE (~2+ years)
7:37 ADVANCED (~2-5+ years)
9:37 ELITE (~5-10+ years)
10:42 FREAK (~5-10+ years)
13:08 Powerbuilding 2.0 info
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Helpful resources:
ExRx 1RM Calculator: https://exrx.net/Calculators/OneRepMax
https://www.strongerbyscience.com/genetics-and-strength-training-just-different/
https://www.thestrengthathlete.com/blog/round-table
https://www.t-nation.com/training/are-you-strong/
https://startingstrength.com/files/standards.pdf
Music:
Bankrupt Beats:
https://www.youtube.com/watch?v=9iN7jlPJhyQ
https://www.youtube.com/watch?v=8W5pW9debXM
Written by: Jeff Nippard
Produced by: Jeff Nippard
Edited by: Jeff Nippard
Filmed by Big 3 Media: https://bigthreemedia.com/
https://www.instagram.com/big.3.media/?hl=en
Also filmed by RLR Studios: https://www.rlrstudios.ca/
https://www.instagram.com/rlr.studios/?hl=en
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INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ https://www.youtube.com/c/TheJeffNippardPodcast
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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.
Video Rating: / 5
From everything I’ve seen or read online, there seems to be fairly consistent numbers that people throw out when it comes to strength standards for the big three lifts.
As a grown man, if you can bench press your bodyweight, squat 1.5x your bodyweight, and deadlift twice your bodyweight, you’re considered to have reached a solid benchmark for strength. If you can hit these numbers, you’re doing great. If not, you have something to strive for.
#squat #bench #deadlift #sbd #shorts
