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?
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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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If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program first: https://shop.jeffnippard.com/product/...

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

1. BELT:
▹ Rise Premium 10mm Lever Belt [NEW!]: https://www.risestore.com/collections...
‣ Use discount code JEFF to save $

▹ Rise Standard 10mm Lever Belt: https://www.risestore.com/collections...
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2. KNEE SLEEVES:
▹ Sign up at http://rise.ca/jeff to be the first to get the NEW Rise 30cm Power Knee Sleeves when they drop! (These are the sleeves I'm wearing in the video. Great comfort, spring and durability. I had a big hand in designing them for max strength output.)

3. SQUAT SHOE:
▹ I personally like the Adidas Powerlift 3.1 shoes best: https://www.adidas.com/us/powerlift.3...

▹ Sometimes I will wear the Adidas Weightlifting 2 shoe (which is the shoe I'm wearing in the video). It has a slightly higher heel, so might be the better pick if you really struggle with ankle mobility/depth: https://www.adidas.com/us/adipower-we...

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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:

https://pubmed.ncbi.nlm.nih.gov/28195...
https://pubmed.ncbi.nlm.nih.gov/33201... (Via: MASS Research Review Volume 5, Issue 1)
https://www.strongerbyscience.com/how...
https://www.strongerbyscience.com/the...


Music:
Epidemic Sound

Filmed by my beautiful girlfriend ‪@StephanieButtermore‬
Filmed at Florida Extreme Fitness Center in Jacksonville, Florida: https://floridaextremefitnesscenter.com/

Edited by me using Final Cut Pro!

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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.