10 Week Squat Specialization Program by Jeff Nippard PDF

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SQUATSQUATJ JEEFFF F NNIIPPPAPARRDD’’SSS P E C I A L I Z AS P E C I A L I Z AT I O N T I O N P R O G R A MP R O G R A MS P E C I A L I Z AS P E C I A L I Z AT I O N T I O N P R O G R A MP R O G R A MSQUATSQUATJ JEEFFF F NNIIPPPAPARRDD’’SSABOUT MEABOUT ME####### Jeff is a professional drug-free bodyb...

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J J E F F N I PPA R D ’ S

SQUAT

J J E F F N I PPA R D ’ S

SQUAT

TABLE OF CONTENTS ABOUT ME KEY TERMS F.A.Q SQUAT ANATOMY SQUAT TECHNIQUE COMMON MISTAKES WARM UP PROGRAM

ABOUT ME Jeff Jeff is is aa professional professional drug-free drug-free bodybuilder bodybuilder and and powerlifter. powerlifter Through his and entertaining Youtube channel channelwhich which has gathered a fan-base of over 80 8 subscribers, Jeff aims to share the knowledge he has gathered through uni education education and and field field experience experience with with others others who who are are passionate passionate about about the the sc s building muscle, losing fat and getting healthier. healthier. He earned the ttitle itle of Mr. Junior Canada for natural bodybuilding in 2012 an powerlifter powerlifter,, Jeff held the C Canadian anadian national record for the bench press in 20 powerlifter powerlifter,, Jeff has claimed a 502 lb squat, 336 lb bench press and a 518 l

champions, professional professional natural bodybuilders and nationally and IPF IP F World powerlifters. He has presented seminars on Block Periodization, concurren nutrition and training for natural bodybuilding in academic settings includi Online Fitness Summit and at the University of Iowa. He has aspirations of PhD in exercise science or a related field. Jeff currently lives in Kelowna, Canada where he is producing informative Y and podcastswhile podcastswhile preparing for his next competition season in natural bo 2019.

KEY TERMS DB: Dumbbell LSRPE: Last set RPE PROGRESSIVE OVERLOAD: The gradual increase of stress placed upon the exercise training. In training contexts, this generally involves progressively some lifting parameter over time (usually weight or reps)

ROM: Range of motion Rate of of perceived perceived exertion. exertion. A A measure measure of of how how difficult difficult aa set set was was on on aa 1 RPE: Rate

CONCENTRIC CONCENTRIC:: The contracting (“positive”) aspect of the lift EFFORT: How hard you are pushing the set relative to failure. Measured wit

LOAD: The weight of the external resistance

INTENSITY: Effort and load

VOLUME: Total amount of work performed. Usually approximated as sets x

FREQUENCY: How often you directly train a given muscle per 7 days

HYPERTROPHY: The growth of (muscle) tissue

AMRAP: As many reps as possible (with good form). Often performed as a determine max strength

PRIMARY EXERCISE: Main heavy compound movements that involve a larg (for (for example: example: squats, squats, bench bench presses presses and and deadlifts) deadlifts)

SECONDARY (“ (“ACCESSORY”) ACCESSORY”) EX EXERCISE: ERCISE: Compound exercises which involv mass (for example: cable cable rows, rows, lunges, lunges, hip hip thrusts, thrusts, military military presses, presses, pull-u pull-u

TERTIARY (“ (“ACCESSORY”) ACCESSORY”) EXERCI EXERCISE: SE: Isolation movements involving only o primarily targeting a single muscle – these are usually used to isolate a spe sp muscle or to generate metabolic stress

F.A.Q. 1: How do I know if I am progressing? This is is aa marathon, marathon, not not aa sprint. sprint. Since Since this this is is more more of of aa strength strength focused focused program program than tha A: A:This my other programs, it is much easier to track progress in an objective way. At the end of program, program, you will perform either an RPE 9-9.5 1 rep max test, or an AMRAP AMRAP (“as (“as many many rr test test with with 95% 95% of of your your previous previous 1RM 1RM (1 (1 rep rep max) max) on on the the squat. squat. IfIf you you are are stronger stronger than than yo yo beginning beginning of of the the program, program, then then you’ve you’ve made made progress. progress. When When itit comes comes to to tracking tracking progres progre can be more difficult and less objective. It can be a challenge to accurately accurately determine if visual progress day-to-day day-to-day or even week-to-week. Taking physique physique progress photos eve eve and comparing them side by side is a good way to detect visual differences that you sim

strength strength records. records. Taking Taking body body measurements measurements aa few few times times aa year year can can also also be be helpful helpful (arm (arm waist, waist, neck) neck) but but simply simply focusing focusing on on steady steady strength strength progression progression will will be be your your best best proxy proxy f muscular progress.

2: 2: How How much much muscle muscle and and strength strength can can II expect expect to to gain? gain? How you respond to training training will will be be largely largely determined determined by by genetic genetic factors factors and and your your sp s A: A:How history (i.e. how close you are to your genetic genetic “limit”). “limit”). As As aa rough rough ballpark ballpark estimate estimate for for ea e with with about about 1-2 1-2 years years of of lifting lifting experience, experience, you you can can expect expect to to gain gain roughly roughly 0.5-1 0.5-1 lbs lbs of of mu mu (6-12 lbs of muscle gained in your second year). For intermediate-adva nced trainees, 0. muscle gain per month is realistic without also accumulating excessiv e fat gain (3-6 lbs per per year). year). For For practical practical purposes, purposes, women women can can divide divide muscle muscle gain gain estimates estimates in in half. half.

Strength Strength gains gains will will follow follow a similar trend trend to to muscle muscle growth. growth. Since Since this this program program highligh highligh of technique, you can expect to see a great deal of strength gain if your squat technique in in the the past. past. Because Because of of differences differences in in anthropometry anthropometry (leg (leg length, length, crural crural index), index), genetics, genetics, t etc. it’s impossible to be able to give an actual number of what you can expect specifica

3: What gym training gear should I use? Gym gear is optional as there are no required pieces of equipment to gain muscle an A: A:Gym strength. strength. With With that that being being said, said, investing investing in in aa 10mm 10mm prong prong or or lever lever belt, belt, knee knee sleeves, sleeves, squ squ straps can be beneficial in allowing you to lift more weight for certain exercises. When it i squat squat aa belt, belt, knee knee sleeves, sleeves, and and squat squat shoes shoes will will increase increase performance. performance. Personally, Personally, II get get a strength bump from these pieces of equipment when combined.

You can find all of my recommended equipment at the following link: http://Rise.ca/jeff

counterproductive counterproductive to to developing developing consistent consistent technique technique habits. habits. Bracing Bracing against against aa belt belt shou shou as a skill that you want to develop over time. Avoid Avoid wearing a belt for your first few light

5: I am not getting sore from my workouts. Is the progr am not working? [1]and contractions a Muscle soreness is largely largely attributed attributed to to eccentric eccentric contractions contractions [1]and A: A:Muscle [2]. Delayed lengths [2]. Delayed onset onset muscle muscle soreness soreness (DOMS) (DOMS) isn’t isn’t required required for for hypertrophy hypertrophy to to occ occ [3]. With that said, the main associated associated muscle muscle damage damage might might play play aa role role in in hypertrophy hypertrophy [3]. program program is is to to build build strength, strength, not not to to get get you you feeling feeling sore. sore. In In fact, fact, reduced reduced soreness soreness over over tt that your body is adapting and recovering, which is actually a good thing for continued p consider the mechanics of the squat, squat, the the quads quads aren’t aren’t being being stretched stretched much much at at all, all, so so itit this program will make you incredibly sore.

6: 6: II am am getting getting very very sore sore from from my my workouts. workouts. Should Should II skip skip the the gym gym until I am not sore You may may experience experience increased increased soreness soreness when when you you first first begin begin the the program program because because itit A: A:You new new stress stress to to your your body. body. Foam Foam rolling rolling or or using using aa lacrosse lacrosse ball ball can can help help reduce reduce DOMS DOMS [4] [5], so if you are consistently getting sore week after week, consider adding a short ROM [5], rolling routine at the end of the workouts. Otherwise, Otherwise, training training while while sore sore is is not not inherentl inherent muscle muscle growth growth unless unless itit puts puts you you at at an an increased increased risk risk of of injury. injury. IfIf you’re you’re having having aa difficul difficul position position for for any any of of the the planned planned exercises, exercises, or or finding finding itit difficult difficult to to complete complete aa full full ROM ROM due du train. Otherwise, Otherwise, in the case of mild mild soreness, soreness, perform perform aa slightly slightly longer longer warm warm up up for eac use use your your own own discretion discretion with with avoiding avoiding injury injury being being aa top top priority. priority. One One extra extra rest rest day day will will very far, but a serious injury will.

7: Should I eat in a caloric deficit, maintenance, or surplus while running this progra Eating in in aa slight slight caloric caloric surplus surplus will will yield yield the the best best results results and and best best recovery, recovery, however however A: A:Eating

but still possible. So, in all, a caloric caloricsurplus surplusis isrecommended recommendedfor foroptimal optimalprogress, progress,but butss still occur at caloric maintenance and even in a caloric deficit.

8: The warm-up isn’t enough for me. Can I add to it? You can can add add warm-up warm-up exercises exercises to to the the protocol protocol but but your your warm-up warm-up shouldn’t shouldn’t take take any any A: A:You 20 20 minutes. minutes. ItIt is is important important to to stay stay injury-free, injury-free, so so don’t don’t rush rush into into your your workout. workout. Take Take into into that that you you are are looking looking to to maximize maximize strength, strength, not not “sensation”. “sensation”. Your Your legs legs shouldn’t shouldn’t feel feel fatigu fatigu significantly significantly pumped) pumped) prior prior to to your your working working sets, sets, and and you you shouldn’t shouldn’t feel feel your heart racin your working sets.

9. 9. Why Why isn’t isn’t there there much much exercise exercise variation variation from from week week to to week? week? Changing exercises from week to week is more likely to flatten out the strength progr A: A:Changing is is to to ensure ensure both both progression progression by by adding adding volume volume incrementally incrementallyto to these these specific specific moveme moveme of of these these movements movements in in terms terms of of form form and and technique. technique. Keep Keep in in mind mind that that the the shift shift in in goals goals and and 22 will will cut cut the the monotony monotony and and create create aa novel novel training training stimulus stimulus to to finish finish the the program program ss variation may also be counterproductive counterproduc tive to the neural skill aspect of squat strength deve dev

10. Isn’t this too much volume? Please see “A disclaimer about volume” on page 61

11. Isn’t this too little volume? Please see “A disclaimer about volume” on page 61

12. What do I do after I finished the program? program? t is isgenerally generallyill-advised ill-advisedto to run runthe thesame same specialization specializationprogram program for for the the same same lift lift too too f A: It

13. What are the blank boxes in the middle of each program for? A: They are for you to track your weights each week, so you can focus on strength progr 1 to week 10 of each block. Of course, this will only work if you print the program out. Th T would be to keep a notebook and simply pencil in your lifts each week. Kee Keeping ping up with tracking is going to be an extremely extremely important important part part of of your your success success on on this this program. program.

14. I can’t do “X Exercise”. What should I replace it with? Please see “Exercise Substitutions” on page 48 for substitutions for all exercises other Since this is a squat program, the re will not be a substitute given for that exercise.

Please direct all questions to [email protected] [email protected].. Please avoid directing questions about t h my social media as it is not a reliable means of mak making ing contact with me or g etting the cor Please allow 3-5 business days for a reply.

SQUAT ANATOMY ThePrimary PrimaryAnterior AnteriorMuscles MusclesActive Activeininthe theSquat Squa Figure 1A 1A: :The (Highlighted (Highlighted in in Blue) Blue)

TheStabilizing StabilizingAnterior AnteriorMuscles MusclesAA Figure 1B 1B: :The (Highlighted Highlighted in in Green Green)

TheMain MainPosterior PosteriorMuscles MusclesActive Activein inthe theSquat Figure 2A 2A: :The (Highlighted (Highlighted in in Blue) Blue)

TheStabilizing StabilizingPosterior PosteriorMuscles Muscle Figure 2B 2B: :: :The (Highlighted Highlighted in in Green Green)

SQUAT MECHANICS The squat is referred to by many trainers as the “king” of lower body exercises and even exercises. exercises. II think think the the squat squat gets gets its its reputation reputation as as the the most most superior superior exercise (the deadlif competitor) competitor) from from its its large large range range of of motion motion and and high high potential potential for for overload. overload. Elite Elite level level nat na such such as as Ray Ray Williams Williams have have claimed claimed squat squat maxes maxes of of over 1000lbs in competition, attestin attestin capacity for overload.

WHICH JOINT ACTIONS ARE BEING PERFORMED IN A SQUAT? SQUAT?

1. Knee extension: “straightening” your knee like in a leg extension 2. Hip extension: “straight ening” your hips underneath your midsection 3. Hip external external rotation: “opening” hips up and pushing your knees out

WHICH MUSCLE GROUPS PERFORM THESE JOINT ACTIONS?

1: THE QUADRICEPS The The quads’ quads’ primary primary function function is is to to extend extend the the knee knee (taking (taking the the leg leg from from aa bent bent position position to to position). position). ItIt is is important important to to note note that since the rectus femoris (the most superior head o crosses both the knee joint and hip joint, it will not act as a primary mover, mover, but rather a s squat.

2: THE ADDUCTORS This will come as aa surprise surprise to to many, many, but but the the adductors adductors (specifically (specifically the the adductor adductor magnu magn [6]. As stronger stronger contributors contributors to hip extension in the squat than the glutes or hamstrings! [6]. A since the hamstrings cross both the knee and hip joint, they are unable to effectively ex however the glutes are highly involved.

3: THE GLUTEALS The primary functions of the glutes glutes are are hip hip extension extension and and external external rotation. rotation. In In general, general, th t squat, the more glute activation. [7]

IMPORTANT IMPORTANT STABILIZERS STABILIZERS IN IN THE THE SQUAT SQUAT INCLUDE: INCLUDE:

• The erector spinae: The spinal spinal erectors erectors will will stabilize the torso torso and prevent spinal fl rounding). This This fact highlights the idea that the squat is not an effective abdominal abs were to actively contract during the squat, they would compete with the erecto you you into into aa more more flexed flexed (and (and more more dangerous) dangerous) spinal spinal position. position. Granted, Granted, co-contractio co-contractio abdominis will occur during the squat, similar to how the biceps co-contract in a sk exercise. B But ut saying that the squat is a good exercise for the 6 pack would be like s skullcrusher skullcrusher is a good exercise for the biceps.

• Muscles Muscles of of the the scapula: scapula: the the muscles muscles surrounding surrounding the the scapulae scapulae (trapezius, (trapezius, rhomboid rhomboid prevent prevent anterior anterior tilting tilting and and scapular scapular protraction, protraction, whic whic h can be seen when your upp forward causing your chest to “cave in”.

• The The calves calves and and anterior anterior tibilais: tibilais: the the musculatur musculatur e of the lower leg will provide stabil goes through a plantarflexion range of motion.

SQUAT TECHNIQUE Now Now that that we we understand understand the the anatomy anatomy and and biomechanics biomechanics responsible responsible for for performing performing the the cover cover exactly exactly how how to to perform perform the the squat squat properly. properly. Please Please refer refer to to my my squat technique vid description description of the movement. (UPDATE)

We’re going to split the squat up into two separate stages: the set up and the execution.

THE SET UP

First, First, itit is is important important to to note note that that what what follows follows is is just just one one way way to to set set up up the the squat squat and and will wil

2. Always begin with a pre-lift check: ensure the bar is perfectly centered, the weig loaded and evenly balanced on both sides and you have a spotter present if you a heavy loads or high efforts.

THE EXECUTION

Now that the squat has been set up, it’s time to actually execute the set. We’re going to b squat execution into 4 phases:

1. Unrack 2. Brace 3. Descend (eccentric/negative) (eccentric/negative) 4. Lift (concentric/positive)

UNRACK

1. First, set-up for the unrack. a. Grab the bar evenly. If your bar has a ring on the outer knurlin g, use that as Typically, Typically, for for aa high high bar bar squat, squat, the the closer closer the the grip grip is is to to your your shoulders, shoulders, the the mo m will be. b. Stand with your feet directly underneath the bar (or slightly in front of it) wit width stance. c. While retracting your shoulder blades, place the bar on your upper traps to you you push push up up on on the the bar, bar, the the bar bar shouldn’t shouldn’t slide slide or or shift shift around around at at all. all.

2. Unrack the bar and walk it out. a. While holding your breath, push your hips forward to stand fully upright. b. Take one medium length stride back with your left foot, then one small stride foot ~2” behind your left foot. Lastly , take another small step with your left foo heels. Your Your feet should be planted with about 15-30 degrees of foot flare. c. Squeeze your glutes to externally externally rotate your hips. You can think of this as “sc feet feet into the the floor. floor. IfIf done done properly, properly, you you will will notice notice that that your your knees knees aren’t aren’t point point forward and slightly out.

BRACE

3. Now that you’ve walked the bar out, brace before starting the eccentric . a. Take another breath in, focusing on pushing your midsection out to cover the e area of the belt (if you are wearing one). b. Brace your upper back against the bar by driving your upper back into the bar c. Additionally, Additionally, you can think about pulling the bar apart with your hands to enfo retraction. d. Brace your feet into the ground by making even contact with your heels, big to You can visualize visualize this by thinking about pu...