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Jeff Nippard's Upper/Lower Size and Strength Program
87 pages, ebook
First published January 1, 2019
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493 people want to read
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February 15, 2023Jeff has claimed a 502 lb squat, 336 lb bench press and a 518 lb deadlift with an all time best Wilks score of 446.
some folks may have spent 10 years training in the gym, but that time may only actually be “worth” 1 or 2 years if they’ve spent the majority of their time pumping and going through the motions without focus or direction.
focusing on steady strength progression will be your best proxy for determining muscular progress
intermediates with about 1-2 years of lifting experience, you can expect to gain roughly 0.5-1 lbs of muscle per month (6-12 lbs of muscle gained in your second year). For intermediate-advanced trainees, 0.25-0.5 lbs of muscle gain per month is reasonable (3-6 lbs of muscle gained per year). For practical purposes, women can divide muscle gain estimates in half.
You can add warm-up exercises to the protocol but your warm-up shouldn’t take any longer than 10-20 minutes.
The main purpose behind warming up is to increase core body temperature, which improves performance and reduces risk of injury. Your circadian rhythm will largely determine your core body temperature, meaning it varies throughout the day. When you wake up, your core temperature is at its lowest and it increases throughout the day. There seems to be a “sweet spot” for core body temperature in terms of safety and performance, so try not to train too hot or too cold. Generally speaking, breaking a light sweat through some form of cardio activity/machine is a good idea before jumping into any heavy lifting. Doing at least 5-10 minutes of low-moderate intensity cardio is especially prudent if you train early in the morning.
foam rolling has been shown to reduce DOMS (delayed onset muscle soreness) [4] and brief foam rolling with a specific focus on “tight areas” before a session can both improve range of motion [10] and prevent injury [11]. Light foam rolling for 2-3 minutes prior to lifting is recommended.
some folks may have spent 10 years training in the gym, but that time may only actually be “worth” 1 or 2 years if they’ve spent the majority of their time pumping and going through the motions without focus or direction.
focusing on steady strength progression will be your best proxy for determining muscular progress
intermediates with about 1-2 years of lifting experience, you can expect to gain roughly 0.5-1 lbs of muscle per month (6-12 lbs of muscle gained in your second year). For intermediate-advanced trainees, 0.25-0.5 lbs of muscle gain per month is reasonable (3-6 lbs of muscle gained per year). For practical purposes, women can divide muscle gain estimates in half.
You can add warm-up exercises to the protocol but your warm-up shouldn’t take any longer than 10-20 minutes.
The main purpose behind warming up is to increase core body temperature, which improves performance and reduces risk of injury. Your circadian rhythm will largely determine your core body temperature, meaning it varies throughout the day. When you wake up, your core temperature is at its lowest and it increases throughout the day. There seems to be a “sweet spot” for core body temperature in terms of safety and performance, so try not to train too hot or too cold. Generally speaking, breaking a light sweat through some form of cardio activity/machine is a good idea before jumping into any heavy lifting. Doing at least 5-10 minutes of low-moderate intensity cardio is especially prudent if you train early in the morning.
foam rolling has been shown to reduce DOMS (delayed onset muscle soreness) [4] and brief foam rolling with a specific focus on “tight areas” before a session can both improve range of motion [10] and prevent injury [11]. Light foam rolling for 2-3 minutes prior to lifting is recommended.
July 24, 2020
A very good 9 week strength program for intermediate-advanced lifters. Incorporates 3 week waves. There are consistent measures of strength improvement.
Displaying 1 - 2 of 2 reviews