I think this is great. Too many times you hear guys say "my program is optimal for everyone, it's perfect, nothing's wrong, buy it, hurr durr," but Chad is willing to humble himself and break his program down for different levels of competitors. Much appreciated.
You all prolly dont give a damn but does anybody know of a way to log back into an instagram account? I was dumb lost my login password. I would appreciate any help you can give me
takes a lot to critique your own program. that says more about you than anything. the gist is: this program's ideal for general strength, but not ideal for 1rm aka powerlifting.
Some context: I'm 31 and I've been lifting weights off and on (mostly on) for 11 years. I did miss about 2 years at 25-27 bc of a car wreck that destroyed my back and hips for a bit, and I missed 6-7 months a year ago when my twin brother was killed by a drunk driver while he was cycling. I have spent 6+ months on multiple methods and programs. The past 3-4 years I finally decided to focus on powerlifting and really worked on my big 3 lifts. The juggernaut method has by far been the best for me as a natural lifter! Watching these videos by Chad about phase potentiation, specificity and variation have not only made lifting permanently fun for me.. but this style has also given me the most strength and even the best body I've ever had. Thanks so much bro. Love this channel!
I found this program after watching some of your videos. As a 50+ year old, tall and thin, and generally more of a runner, this has been exceptionally good for me. I have added about 17 pounds in the last year (from 168 to 185) and my strength is growing consistently. I take the de-load week to do yoga and let my body recover which has really helped me avoid over-training and injuries, especially at my age. I could probably refine it and get more from the program, but for something to guide my home gym workouts, I could not be happier.
Brilliant video. Very honest and informative as always. I'm just finishing the Sheiko Advanced Medium Load 20 week programme and would be very interested to see a critique on it as I plan on running it again after two renaissance periodization hypertrophy blocks.
just bought the book and read it thru today. found some similar questions and wondered why you are saying different methods in your books (i red the scientific principles of strength training before), esp. in the training frequency. This video explains them all. thanks a lot!
Cool to see you critique your own stuff. Lines up really well with what Izzy from powerliftingtowin said about it. Great for general strength and team sport athletes; but not the best for specifically powerlifting
yeah if it was for the fact (from the ones I've seen) he totally tears every other one apart except his own, as he can't even critique his without trying to defend it a little
Very mature of you to be willing to critique yourself so openly! I can tell at certain points though that you wanted to defend your thoughts. The video may have been better with Dr. Mike doing the critique? Just a thought. Thanks as always for your generosity of knowledge.
Chad thanks for all your content really appreciate all you guys do. Was wondering if you guys have a video discussing programming a hypertrophy block geared towards powerlifting? Thank you
I think adding one of the lower body exercises to the upper body days and vice versa is a good way to increase frequency and volume, say, when you do the program squats, you bench after, and when you program bench, you squat again (before or after)
Can I split the inverse juggernaut in two sessions? For example the first week 5*5+ Monday and 5*5+ Friday? I only use this method to increase my ohp and prefer increasing frequency.
Using the inverted method, do we rep out (leaving a few reps in the tank) the last sets on the 10s and 8s week? Seems like many people are confused on this, including me.
I know I ask a lot of questions, but I was just curious about your thoughts on this approach: Instead of starting high volume and decreasing volume over the course of the macrocycle, how about starting with a relatively heavy weight (around 85-90%) and gradually adding to the volume with more heavy doubles and singles. That way. you are still improving some on your base, but without detraining your ability to work with heavier weights. And the only time to taper the volume down would be in the peaking phase. So a program could be: Phase 1: work up to a large amount of singles and doubles @ 85-90%. Phase 2: add heavy singles @95+% on TOP of that volume. phase 3: Cut volume first, then 2 weeks out start lowering intensity. I guess the problem here would be that the hypertrophy base won't be increased as much as when starting with around 70% doing 8:s and 7:s
That sounds kind of similar to what Mark Bell stated that he sometimes does with his training. I think it has its place and definately can be effective when used at the right time, but misjudge that and you are likely to plateau hard.
Juggernaut Training Systems: Sorry, but I have misunderstood this program since I havent read that much about it and I hope someone can help me answering this. I have been doing the Juggernaut Method training 3 times a week; Monday - Wednesday - Friday. I´ve been doing Squat, Deadlift, Bench, Press (at that order + chins and dips) on each day!! I made it through the 10 waves now and starting at 8 waves next week. 1. So, how would you recommend me doing this method? 2. How many minutes of break do you have in 10-8-5 and 3-waves? 4. Any diet tips? Thank you.
Once you have completed the program how should you continue? Considering doing the inverted method for some change. Should you use your final training max as your new beginning training max for the second lap of the program? Or alternatively, take 90% of your estimated 1RM?
Hey, the book (juggernaut method 2.0) has a setup for higher frequency training with the inverted juggernaut method, but I feel I need to keep the high rep sets, since i haven't done anything over 6 reps in a long while. Would that still work with having high/med/low days by varying the number of sets per session or should the weight be lowered instead/also? I'm just worried about the total volume being way higher than with the 4day variation. Also, how would you approach a day when legs are still sore from the previous squat session and I feel like I won't be hitting the numbers on my "low" squat day, should i decrease the weights or reps and do a couple more sets to make up for the volume? I'm 23, 190lbs 5'8" and total just under 1000lbs.
I just got back in to weightlifting a few weeks ago after taking several years off. I've been using the Juggernaut program for the big lifts and some basic accessory work along with it to get my strength back up before I start looking to do anything "more hardcore". I've been extremely pleased. I have some low back and hip issues (all my fault, primarily from sitting too much and not working on mobility/flexibility enough, which I'm beginning to work on), so with knee and hip dominant movements I have to be creative and find things that don't hurt. Barbell stuff is out for lower body for now. I'm currently in the 10's wave realization phase (last phase of the first of four waves), and over the last three weeks my bench press and overhead press have both gone up 9% and 13% respectively. Next week is my first deload, but I'm looking forward to seeing what kind of progress I can make over the course of the rest of the program. Thank you for the great work Chad.
My training is basically: Monday - Deadlifts and assistance exercises Wednesday - Bench Press and assistance exercises Friday - Squats and assistance exercises I use no anabolic steroids or growth hormone. I find it hard to recover doing the powerlifts more than once a week. Any thoughts?
Double frequency on squat and bench, but simply compensate by equating volume. It will allow more time practicing the movements with maximal weights without causing more fatigue than once a week.
Juggernaut allows for a huge amount of reps in the earlier weeks but this leads to overestimations in 1rm for example I squatted 110kg for 19 reps in realisation 10s wave but by intensification 8s wave I'm supposed to squat 140kg for 3 sets of 8 then 155 for an amrap which is a gross overestimate, should there be a cap on the number of reps plugged into the calculator following the 10s wave?
Pretty sure that is in the book, tbh I don't remember as I wrote that book 10 years ago and we have programs that are far superior to it now, like the www.juggernautai.app/
@@JuggernautTrainingSystems Does the Juggernaut AI app have the option to add plyometrics, throws, olympic lifting, sprinting and conditioning like in the book?
The book has a lot of charts in the back giving various programs. It would have been helpful if there was some guidance as to how to choose the most appropriate one. While a few are self-explanatory (off-season, strongman), it's hard to tell what consequences some of the others carry. Who benefits the most from inverted Juggernaut, why offer a Juggercube, and what relationship does the Championship program have to the others?
Can this program be completed with two main lifts a workout followed by 2 days of rest between each workout? For example it might look like Squat and Bench, rest, rest, Deadlift and Press. I am a firefighter and working out every third day is best for me. It would shorten the weekly cycle to 6 days.
Juggernaut Training Systems Just bought my ebook copy of Scientific Principles of Strength Training and am looking forward to reading it, but was wondering how to access the ebook.
Because they don't have as much muscle to damage, the bar isn't moving as far and the weight isn't as heavy so they recover faster. Check out my video on the Principle of SRA
I would like to see your take/critique on the Stronglifts 5X5 program. I'm interested to see how you would weigh in on the program. Thanks for the content by the way. Great stuff
It's okay for beginners who can progress linearly pretty easily for a while. It will stop being useful eventually, and then moving onto this would be good.
Hi Guys, really appreciate the content. Really high quality. If you don't mind me asking, do you have any thoughts on applying these principles to a structured Olympic weightlifting programme? As a learning coach it would be amazing to hear your ideas on oly programming and/or reviews of oly programmes. Thanks again JTS.
I think this is great. Too many times you hear guys say "my program is optimal for everyone, it's perfect, nothing's wrong, buy it, hurr durr," but Chad is willing to humble himself and break his program down for different levels of competitors. Much appreciated.
You all prolly dont give a damn but does anybody know of a way to log back into an instagram account?
I was dumb lost my login password. I would appreciate any help you can give me
takes a lot to critique your own program. that says more about you than anything.
the gist is: this program's ideal for general strength, but not ideal for 1rm aka powerlifting.
Some context: I'm 31 and I've been lifting weights off and on (mostly on) for 11 years. I did miss about 2 years at 25-27 bc of a car wreck that destroyed my back and hips for a bit, and I missed 6-7 months a year ago when my twin brother was killed by a drunk driver while he was cycling. I have spent 6+ months on multiple methods and programs. The past 3-4 years I finally decided to focus on powerlifting and really worked on my big 3 lifts. The juggernaut method has by far been the best for me as a natural lifter! Watching these videos by Chad about phase potentiation, specificity and variation have not only made lifting permanently fun for me.. but this style has also given me the most strength and even the best body I've ever had. Thanks so much bro. Love this channel!
Holy fuck that is a tragic story
First : very tragic story, hope you're doing allright now!
Just out of curiosity, what are your numbers on the big 3 now?
Can't believe I'm just finding this channel. Love both of your books and your program man, keep doing great things
I found this program after watching some of your videos. As a 50+ year old, tall and thin, and generally more of a runner, this has been exceptionally good for me. I have added about 17 pounds in the last year (from 168 to 185) and my strength is growing consistently. I take the de-load week to do yoga and let my body recover which has really helped me avoid over-training and injuries, especially at my age. I could probably refine it and get more from the program, but for something to guide my home gym workouts, I could not be happier.
Happy to hear it.
Love this series Chad! Thank you, keep them coming. Would you be willing to do a critique video on Cody Lefever's GZCL Method?
Chad, I'd love to see you do a critique on the old school linear programs.
Brilliant video. Very honest and informative as always. I'm just finishing the Sheiko Advanced Medium Load 20 week programme and would be very interested to see a critique on it as I plan on running it again after two renaissance periodization hypertrophy blocks.
just bought the book and read it thru today. found some similar questions and wondered why you are saying different methods in your books (i red the scientific principles of strength training before), esp. in the training frequency. This video explains them all. thanks a lot!
This method feels like it's right for me. Can't believe I'm just finding this now even though I follow athletes you train. Can't wait to get going.
I actually learn about training on this channel, great advice
Cool to see you critique your own stuff. Lines up really well with what Izzy from powerliftingtowin said about it. Great for general strength and team sport athletes; but not the best for specifically powerlifting
You mean buff frodo?
yeah if it was for the fact (from the ones I've seen) he totally tears every other one apart except his own, as he can't even critique his without trying to defend it a little
I love the videos from the Juggernaut Channel the help me a lot to Adjust my Training for the long Term!
Would be really interested in the cube method since I am using it for my strongman training :)
Very mature of you to be willing to critique yourself so openly! I can tell at certain points though that you wanted to defend your thoughts. The video may have been better with Dr. Mike doing the critique? Just a thought. Thanks as always for your generosity of knowledge.
Hey Chad, would you consider critiquing the Powerlifting To Win program?
Chad thanks for all your content really appreciate all you guys do. Was wondering if you guys have a video discussing programming a hypertrophy block geared towards powerlifting? Thank you
I think adding one of the lower body exercises to the upper body days and vice versa is a good way to increase frequency and volume, say, when you do the program squats, you bench after, and when you program bench, you squat again (before or after)
Can I split the inverse juggernaut in two sessions? For example the first week 5*5+ Monday and 5*5+ Friday? I only use this method to increase my ohp and prefer increasing frequency.
Using the inverted method, do we rep out (leaving a few reps in the tank) the last sets on the 10s and 8s week? Seems like many people are confused on this, including me.
Kyle Eng realization weeks are always amraps. Accumulation and realization don't have to be, but you can by feel.
I know I ask a lot of questions, but I was just curious about your thoughts on this approach: Instead of starting high volume and decreasing volume over the course of the macrocycle, how about starting with a relatively heavy weight (around 85-90%) and gradually adding to the volume with more heavy doubles and singles. That way. you are still improving some on your base, but without detraining your ability to work with heavier weights. And the only time to taper the volume down would be in the peaking phase. So a program could be: Phase 1: work up to a large amount of singles and doubles @ 85-90%. Phase 2: add heavy singles @95+% on TOP of that volume. phase 3: Cut volume first, then 2 weeks out start lowering intensity. I guess the problem here would be that the hypertrophy base won't be increased as much as when starting with around 70% doing 8:s and 7:s
say someone had a 350lbs max bench how would u program them using this model? I think it sounds great
That sounds kind of similar to what Mark Bell stated that he sometimes does with his training. I think it has its place and definately can be effective when used at the right time, but misjudge that and you are likely to plateau hard.
just wondering, if you guys can do some critical reflection on sheiko powerlifting programs! cheers
Juggernaut Training Systems: Sorry, but I have misunderstood this program since I havent read that much about it and I hope someone can help me answering this. I have been doing the Juggernaut Method training 3 times a week; Monday - Wednesday - Friday. I´ve been doing Squat, Deadlift, Bench, Press (at that order + chins and dips) on each day!! I made it through the 10 waves now and starting at 8 waves next week.
1. So, how would you recommend me doing this method?
2. How many minutes of break do you have in 10-8-5 and 3-waves?
4. Any diet tips?
Thank you.
I am wondering if you are familiar with Doug Hepburn methods of training, and if you are what are your thoughts on it.
Once you have completed the program how should you continue? Considering doing the inverted method for some change. Should you use your final training max as your new beginning training max for the second lap of the program? Or alternatively, take 90% of your estimated 1RM?
is there any possibility for international shipping of the book without credit card?
It's an ebook but yea we take PayPal
I need a hardcover book to read before bedtime.
This was my first taste of hypertrophy type training. 👍👍
Hey, the book (juggernaut method 2.0) has a setup for higher frequency training with the inverted juggernaut method, but I feel I need to keep the high rep sets, since i haven't done anything over 6 reps in a long while. Would that still work with having high/med/low days by varying the number of sets per session or should the weight be lowered instead/also? I'm just worried about the total volume being way higher than with the 4day variation.
Also, how would you approach a day when legs are still sore from the previous squat session and I feel like I won't be hitting the numbers on my "low" squat day, should i decrease the weights or reps and do a couple more sets to make up for the volume?
I'm 23, 190lbs 5'8" and total just under 1000lbs.
I just got back in to weightlifting a few weeks ago after taking several years off. I've been using the Juggernaut program for the big lifts and some basic accessory work along with it to get my strength back up before I start looking to do anything "more hardcore". I've been extremely pleased. I have some low back and hip issues (all my fault, primarily from sitting too much and not working on mobility/flexibility enough, which I'm beginning to work on), so with knee and hip dominant movements I have to be creative and find things that don't hurt. Barbell stuff is out for lower body for now. I'm currently in the 10's wave realization phase (last phase of the first of four waves), and over the last three weeks my bench press and overhead press have both gone up 9% and 13% respectively. Next week is my first deload, but I'm looking forward to seeing what kind of progress I can make over the course of the rest of the program. Thank you for the great work Chad.
My training is basically:
Monday - Deadlifts and assistance exercises
Wednesday - Bench Press and assistance exercises
Friday - Squats and assistance exercises
I use no anabolic steroids or growth hormone. I find it hard to recover doing the powerlifts more than once a week. Any thoughts?
Double frequency on squat and bench, but simply compensate by equating volume. It will allow more time practicing the movements with maximal weights without causing more fatigue than once a week.
qewr4231 I'd do: Deadlift, BenchPress, rest, Squat, OHP, 4 days a week, including pulling movements as assistance to keep the rotator cuff healthy
Ummmm try steroids, it will help significantly
Juggernaut allows for a huge amount of reps in the earlier weeks but this leads to overestimations in 1rm for example I squatted 110kg for 19 reps in realisation 10s wave but by intensification 8s wave I'm supposed to squat 140kg for 3 sets of 8 then 155 for an amrap which is a gross overestimate, should there be a cap on the number of reps plugged into the calculator following the 10s wave?
Pretty sure that is in the book, tbh I don't remember as I wrote that book 10 years ago and we have programs that are far superior to it now, like the www.juggernautai.app/
@@JuggernautTrainingSystems Does the Juggernaut AI app have the option to add plyometrics, throws, olympic lifting, sprinting and conditioning like in the book?
Kudos for the honest self-critique.
Love these vids!
I would be curious to see a critique in Pavel's "Power to the People!".
The book has a lot of charts in the back giving various programs. It would have been helpful if there was some guidance as to how to choose the most appropriate one. While a few are self-explanatory (off-season, strongman), it's hard to tell what consequences some of the others carry. Who benefits the most from inverted Juggernaut, why offer a Juggercube, and what relationship does the Championship program have to the others?
Chad, you are the best
excellent, so informative.
what is the new program？ Any update？
Hey Chad, what do you think about the training of Mel Hennessey?
Not familiar.
Can this program be completed with two main lifts a workout followed by 2 days of rest between each workout? For example it might look like Squat and Bench, rest, rest, Deadlift and Press. I am a firefighter and working out every third day is best for me. It would shorten the weekly cycle to 6 days.
Would his be a good program for after Starting Strength?
Chad - how would you modify this for an older lifter? I'm 57 and there's no way I can hit every lift 4x a week. 2x a week is doable.
Here are some thoughts on modifying training with age: ruclips.net/video/34Zj3lem3fQ/видео.html
@@JuggernautTrainingSystems Thanks much
write new full book
This has my most up to date thoughts on program design: store.jtsstrength.com/products/juggernaut-training-a-thoughtful-pursuit-of-strength
is the scientific principles of strength training a program or have programs in it.
No programs. It is a guide for how to program.
Juggernaut Training Systems Just bought my ebook copy of Scientific Principles of Strength Training and am looking forward to reading it, but was wondering how to access the ebook.
Why would lighter or females benefit from more freq than heavier males?
Because they don't have as much muscle to damage, the bar isn't moving as far and the weight isn't as heavy so they recover faster. Check out my video on the Principle of SRA
I would like to see your take/critique on the Stronglifts 5X5 program. I'm interested to see how you would weigh in on the program. Thanks for the content by the way. Great stuff
Steven Medrano it’s garbage
It's okay for beginners who can progress linearly pretty easily for a while. It will stop being useful eventually, and then moving onto this would be good.
Do I do all the lifts in one day?
Nvr mind
Hi Guys, really appreciate the content. Really high quality. If you don't mind me asking, do you have any thoughts on applying these principles to a structured Olympic weightlifting programme? As a learning coach it would be amazing to hear your ideas on oly programming and/or reviews of oly programmes.
Thanks again JTS.
They did one on Bulgarian Style programming
Louis VS Chad?
Darcy Murray Chad all the way
Do women bulk by following Juggernaut program ?
hi do you consultations on skype
The biggest critique is you look like Adam the woo
+1 for sex appeal comment haha
Haha Chad bringing in the sex appeal xD