Learn realistic strength benchmarks from noob to freak for squat, bench press, and deadlift. Understand how genetics and bodyweight affect your progress, plus 1RM estimation rules to set your next goal.

Strength Standards: Noob-to-Freak Bench, Squat & Deadlift Goals

How Strong Should You Be? (Noob To Freak)

What makes someone strong?

My current squat, bench and deadlift

NOOB (~3-6 months)

BEGINNER (~0.5-2 years)

Powerbuilding Phase 2.0 info

INTERMEDIATE (~2+ years)

ADVANCED (~2-5+ years)

ELITE (~5-10+ years)

FREAK (~5-10+ years)

Powerbuilding 2.0 info

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/

-------------------------------

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 $25/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

-------------------------------

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

-------------------------------

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://legionathletics.com/strength-standards/
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

-------------------------------

Follow me on social media:

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

-------------------------------

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). 

-------------------------------

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.

Learn practical peri-workout nutrition timing for maximum muscle growth—how long to space meals, what to eat before training, and smart carb/protein targets based on your schedule and goals.

Peri-Workout Nutrition Timing: Pre, During & Post for Muscle Gain

What To Eat Before, During & After Training For Max Muscle Growth

- Nutrient Timing Science

- Pre-Workout

- Intra-Workout

- Post-Workout

- Macrofactor Nutrition App

Get a 14 day free trial with the MactorFactor nutrition app:
‣ http://bit.ly/jeffmacrofactor (remember to use code JEFF for the trial)

Take my Muscle IQ Test here:
‣ http://jeffnippard.com/muscleiq
I'll be going over the correct answers in a video once I collect enough responses! Your results will be 100% anonymous. Over 50,000 people have taken it already!

Get PEScience Cake Pop Protein here:
‣ https://pescience.com/discount/Jeff?redirect=/collections/all-products/products/select-protein?variant=39523531653195

Get my Ultimate Guide To Body Recomposition here:
‣ https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/

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/

-------------------------------

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:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/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, shorts 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

-------------------------------

In this video I'm covering the science and practice behind pre-workout, intra-workout and post-workout nutrition. What should you eat before a workout? During a workout? After a workout? I'll also walk through some meal examples and explain why they work well.

0:00 - Nutrient Timing Science
1:58 - Pre-Workout
6:55 - Intra-Workout
8:05 - Post-Workout
11:37 - Macrofactor Nutrition App

-------------------------------

References

Nutrient Timing Revisited Review: 
https://www.researchgate.net/publication/235381974

Additional Resources on Nutrient Timing:
https://pubmed.ncbi.nlm.nih.gov/24299050/
https://pubmed.ncbi.nlm.nih.gov/28919842/
https://pubmed.ncbi.nlm.nih.gov/29414855/
https://pubmed.ncbi.nlm.nih.gov/26697098/

Music:

Jeff Kaale - Morning Tea
Damma Beatz - Snickers
More Scrubs
NEAR

Written by:
Jeff Nippard

Filmed by:
Aous Photo, Stephanie Buttermore, Jeff Nippard
https://aousphoto.com/
https://www.instagram.com/aousphoto/?hl=en

Edited by:
Jeff Nippard (using Final Cut Pro)

-------------------------------

Follow me on social media:

INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher

-------------------------------

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). 

-------------------------------

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.

Cardio helps health and conditioning, but it can backfire for fat loss. Learn the 5 worst cardio mistakes—especially relying on cardio instead of diet—and how to schedule it for better results.

5 Cardio Mistakes That Stall Fat Loss (and What to Do Instead)

The Worst Cardio Mistakes Everyone Makes For Fat Loss (Avoid These)

Part of this video is sponsored by Skillshare. The first 1,000 people to use this link will get a 1 month free trial of Skillshare: https://skl.sh/jeffnippard07211

All my science-based training programs: http://jeffnippard.com

Get my Ultimate Guide To Body Recomposition here:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/

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/

-------------------------------

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:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/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, shorts 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

-------------------------------

In this video I'm covering 5 common cardio mistakes people make when trying to lose fat. We'll cover how much cardio you should do for fat loss, how it impacts muscle gain, the interference effect, timing of cardio around weight training, HIIT vs LISS, fasted cardio, considerations around NEAT and more. 

-------------------------------

References

Cardiorespiratory Fitness & All-Cause Mortality Meta-Analysis:
https://pubmed.ncbi.nlm.nih.gov/19454641/

Physical Activity & Weight Maintenance:
https://pubmed.ncbi.nlm.nih.gov/24355667/

Cardio isn’t as Effective for Fat Loss as You’d Expect:
https://www.massmember.com/products/mass-subscription/categories/2148202210/posts/2150070964
https://journals.lww.com/acsm-msse/Abstract/9000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.96038.aspx

Interference Effect:
https://pubmed.ncbi.nlm.nih.gov/24728927/

Warming Up & Performance:
https://pubmed.ncbi.nlm.nih.gov/19996770/

Proximity of Cardio to Weight Training:
https://pubmed.ncbi.nlm.nih.gov/28783467/
https://pubmed.ncbi.nlm.nih.gov/33751469/

Cardio Intensity:
https://pubmed.ncbi.nlm.nih.gov/17101527/
https://bodyrecomposition.com/research/epoc-after-exercise
https://pubmed.ncbi.nlm.nih.gov/28513103/

Volume of Cardio:
https://pubmed.ncbi.nlm.nih.gov/22002517/

Fasted Cardio:
https://pubmed.ncbi.nlm.nih.gov/21411835/
https://www.mdpi.com/2411-5142/2/4/43
https://www.researchgate.net/publication/341494761
https://pubmed.ncbi.nlm.nih.gov/25429252/

Calories Burned from Different Occupations:
https://alanaragon.com/researchreview/ (Dec 2015 Issue)

-------------------------------

Music:
Bankrupt Beats:
https://www.youtube.com/watch?v=9iN7jlPJhyQ
https://www.youtube.com/watch?v=1-ToWK6xSyE

Written by Jeff Nippard
Filmed by Daniel Cooper, Jeff Nippard and Stephanie Buttermore
Edited by Jeff Nippard using Final Cut Pro

-------------------------------

Follow me on social media:

INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher

-------------------------------

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). 

-------------------------------

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.

Body recomposition is possible. Learn who it works best for and how to combine progressive training, calorie strategy, protein, and recovery to build muscle while losing fat.

Body Recomposition: Build Muscle While Losing Fat (Step-by-Step)

How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

Get The Ultimate Guide to Body Recomposition!
‣ https://www.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/

More info on the nutrition guide:

This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about:

• How to set up calories & macros for recomp
• What foods to eat
• Nutrient timing (pre/post workout, pre-bed, etc.)
• Refeeds/carb cycling
• Feeding vs fasting
• Supplementation
• How to self-coach
• And much, much, more!

If you want to learn how to transform your body by building muscle while losing fat, this is the ultimate science-based guide to do it! It includes:

• 15 Chapters and over 140 scientific references
• Sample Meal Plans
• Specifics on Your Pre and Post Workout Nutrition 
• A Progress Tracking Sheet
• A Guide for Maximizing Recovery Factors (Sleep, stress, etc.)
• A full chapter on solving “Skinny Fat”

Go to ▹ ▹  https://www.jeffnippard.com

Watch my Creatine Science Explained video:
https://www.youtube.com/watch?v=QSPmsqYRL2Y

Watch my "Can You Build Muscle in a Deficit?" video:
https://www.youtube.com/watch?v=EuUh0fkmbyU

Watch my latest full day of eating video:
https://www.youtube.com/watch?v=8BKbu_s8p1Q

-------------------------------

Check out what my amazing sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ https://www.PEScience.com/discount/jeff
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%

▹ Body-Analyser Weight and Bodyfat % Scale
‣ https://vitagoods.com/jefffit
‣ Use the above link to save 60% off! 

-------------------------------

Follow me on social media:

Instagram ‣ http://instagram.com/jeffnippard
Facebook ‣ http://facebook.com/jeffnippard
Twitter ‣ http://twitter.com/jeffnippard
Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher

-------------------------------

SOURCES:

https://www.ncbi.nlm.nih.gov/pubmed/23679146
https://www.ncbi.nlm.nih.gov/pubmed/20713720
https://www.ncbi.nlm.nih.gov/pubmed/29438540
https://www.ncbi.nlm.nih.gov/pubmed/21424716
https://www.ncbi.nlm.nih.gov/pubmed/19088794
https://www.ncbi.nlm.nih.gov/pubmed/26189608

Music: Blue Wednesday - Tick Tock:
https://soundcloud.com/bluewednesday

Epidemic Sound

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun's YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

-------------------------------

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). 

-------------------------------

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.

I share science-based training and nutrition insights to help you choose better exercises, build muscle, gain strength and approach fat loss with less guesswork.

Jeff Nippard

Archive

Strength and Powerlifting

How Strong Should You Be? (Noob To Freak)

Nutrition

What To Eat Before, During & After Training For Max Muscle Growth

Fat Loss

The Worst Cardio Mistakes Everyone Makes For Fat Loss (Avoid These)

Body Recomposition

How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

Jeff Nippard