Principle of Variation | JTSstrength.com
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- Опубликовано: 11 июл 2016
- Chad continues his series on the Scientific Principles of Strength Training, with the Principle of Variation, discussing how to alter training for sustainable performance.
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You very well might be the best "youtube coach" out there. Your info is always so clear and well broke down for everyone to understand, but without sacrificing the quality of the content. I'm definitely going to check out the book!
Thank you
Chad, in doing something like your Juggernaut Method, is it ok to do the 10s and 8s phases with something like high bar squats (since they are basically hypertrophy blocks) and then switch to low bar for the remaining two phases? It makes sense to me, but I'm afraid it would ruin the progression/overload scheme from block to block. Thanks for your attention
+EdStand yes that'd be fine
Agreed. You guys are so good.
love the suspense waiting to see what knowledge you bring to the table each time. Your videos/demos are THE BOMB! Thank you!
Best teachers I can find. Always breaking down the principles behind everything so I can take the science and apply it to other sports as well. Thank you!
Impeccable well displayed information!
Thanks a lot for this!
Thank you for that Video Chad! Its great.
Brandon Allen said it best. Chad knows what he's doing. Great video.
Great video, Chad. So many things you mentioned rang true with me especially. Having recently started your Juggernaut Training Method 2.0, I am doing the inverted method as per your recommendation. I have just started my week three in 10's wave and I have not felt this good in a long time.
Thank you for this!!!!
Thanks for providing these videos! I learn something new from each one. You're the best, Chad!
Thanks
I made a few slight changes to my program that I just started Monday based on some of this info. Appreciate all your insight!
Outstanding video CWS. Liked and shared.
You and Mike are the most intelligent You tubers in weight training. Your vids are Very articulate and informative. YOU guys explain what real training is all the way down to bone💯👍👍
Thank you for this content.
your vids are really cool!!! and VERY informative. i try to support jts as much as i can (bougth 2 of your books) because i really like the ways you give real information to people. so anyways thank you for the good work it's realy appriciated
Thank you
can't say it enough, great content. love it
Buying a book from you when i get my next paycheck. Great video as is all your other content.
Thanks!
this is my new favourite channel!!
Thanks
Good video. Variety is a very important and of course has to be
balanced with specificity. There are routines that change every set
and AND are STILL "specific" . However in the off-season (preparatory period)
"specificity" NEEDS to be avoided as much as possible because one will adapt to it.
Staying away from a lift is just as important as executing it because you will adapt.
Biggest and most interesting thing was that variation is not just different excercises but also tempo, velocity, reps can contribute to variation.
This was great information. Now I have to go back and watch the others you mention. This will help me answer the athletes questions, hey coach, why are you making me do this. :) Thank you, Linda Jo Belsito
I wonder if you can overcome the neural fatigue by using things like alpha GPC, citicholine, tyrosine, etc. Any data/research on that?
Best Powerlifting Coach in USA.
Bought the book because of these videos. Best free content on the web.
Thanks
Great Vid Chad, would you consider weight fluctuation a crucial or perhaps overlooked subject when one is trying to develop a stimulus with variations and main movements?
That would fall under the idea of loading strategy.
It must be cold in there.
He just outlines everything. Also I believe I heard that deloads help to reset the body's adaptive resistance so when you begin training again the body is more willing to adapt under the same stimulus before the deload as it has kinda reset. Has anyone else heard of this because I heard it somewhere. If so could you comment the article or video.
Awesome video as usual chad ! A question about strongman training. As you know its difficult to train as specific as a powerlifter for strongman due to different deadlift variations,diameter of logs,stones and reps and max events etc. do you think its better to train with more variety but likee you say in the video not too broad. So for example lets say a lower body day roatating 5-6 different exercises then trying to to beat your reps/weights on the next rotation ? Hope that makes sense. Thanks
Thanks. I wouldn't use that many in a short term rotation. There are too many possible effective strategies to list here but deadlifting from multiple heights/heavy or for max reps and training the yoke, stones and farmers for max weight, max distance/reps and speed all have their place but you need to take into account whats in your next contest.
Podia ter legendas para outras línguas!conteúdo muito bom mas não da para acompanhar se você não fala inglês!
so, per example as a sumo deadlifter who wants to increase power off the floor and a quad involvement in general, would it make sense to run a hypertrophy block with deficits and front squats, or would it would make more sense to adjust footing and treat it as a form issue?
1st option
+Juggernaut Training Systems
Chad, I'm moving out of a hypertrophy block and into a strength block (squatting 3 days a week), would it be ideal to stick with competition squat for two of those days and use high bar on the other? I would imagine doing competition squat for the entire block wouldn't provide enough variation.
Also, I love these videos. The stuff you and Dr. Mike put out is absolutely the best free info on the internet, hands down.
Hi bar, front squat and safety squat bar are best variations for hypertrophy
Juggernaut Training Systems Big thanks Chad.
So if for example, you had a hard time locking out on the bench press would it make sense to switch from competition bench press to a narrow grip bench press working on hypertrophy for a few weeks (months?) and then move in to narrow grip for strength for a few weeks and then finally back to the competition bench lift?
Yea, that's the idea.
Chad any opinion on Exercise stimulus on abdominal muscles when you do them right after you compounds lifts when the core is engaged like front squats or deadlifts or doing them on off days at home for 10-15 minutes when the core isn't stimulated before
Never really thought about it. Sorry
Juggernaut Training Systems well there you have it, an idea for your next book or video series haha
What a beatiful big man
seems odd to me that the deadlift in the logo stands for a T but the bars halfway down, surely a military press was the obvious choice there
They are a powerlifting group. There's no military in power lifting.
I feel the urge to grind.
You’re the fuckin man !! Just saying
Which one of your books teaches these types of training principles?
TheOlzee store.jtsstrength.com/products/scientific-principles-of-strength-training
「もっと多くの人が必要なので、このビデオをもっと
I do like your principle-driven approach to training and focusing on what matters, you made it to the highlights of the week in my weekly review christianbosse.com/article-recommendations-week-30-2016/
I wish there would be more people and coaches like you, keep up the good work!
sometimes i eat a pizza, sometimes i eat a spaghetti, sometimes i use my bare hands, sometimes i use a fork; principle of variation
Awe but I like lifting with chains....makes me feel more rugged and cool. Lol. Should I ditch them entirely or just keep the lifting with chains closer to my actual powerlifting movements? (more specific, no double-over good mornings off a box here)
They can be a fine variation but yea, I'd keep them to the competitive movement + chains. In general, I think 1 degree of variation is a good rule, so change the either the stance, bar/bar position, accomodating resistance, tempo but not 2+ of those.
Cool cool. So maybe like one or two days a week I do touch-n-go to a below-parallel box with squats, but another week I do chains or a low bar or some other variation, just so long as it's specific enough to the competition, right? Are there any studies you know of that actually support some variation AND specificity as a way to improve strength? Like as another dependent variable. I feel like most studies are either/or. I saw in the most recent NCSA Journal of S&C research something about a "Freak Bar" concurrent with regular bench training and improved bench press , but they had a relatively small sample size and went for only about 6 weeks.
CWS, great stuff. Do you still believe that the more advanced you are, the less of a training effect that variation has on the athlete? I remember you saying that basically, beginners can use a wide array of variation and still progress, whereas advanced lifters must rely on much more specificity. Just wondering if your ideas on variation have change somewhat over the years.
More advanced athletes will respond best to more specific work.
Thanks for the quick response!
how did Max squat everyday and improve his squat so much in 6 weeks without the right recovery? what about super compensation? would his overall performance have gone down, not up?
was it steroids or is there something idk
please respond. thanks
Was not steroids. It was the same reason that most people make rapid, but brief-except when drugs are present, progress on squat everyday programming, it does a great job of satisfying Specificity and Overload which are the 2 most important principles.
Juggernaut Training Systems would u recommended this type of training in short phases for rapid gains followed by rest and then repeated with a different lift?
Give this a watch: ruclips.net/video/rL5XEqyEGpU/видео.html
Juggernaut Training Systems thanks
Juggernaut Training Systems I have watched this already. I still dont understand how one can train everyday and not recover yet get rapid results even if they are brief. With the principle of super compensation if you train when your body hasn't Super compensated youre starting at a deficient in performance and the extra stress would bring you down again resulting in a downward spiral as opposed to an upward spiral.
So how is it that squatting everyday, or benching everyday for example can yeld such results whislt totally violating the super compensation principle? Is it because we are only focusing on one lift and nothing more so our recovery demands are not as high? Does our body kick in with some special short term compensation/adaption/survival mechanism to stop us from running ourselves in the ground and therefore we gain strength?
Sorry if I'm a pest but I really wanna understand this so I can use it intelligently. Thanks
can this be? is this real life? no worthless bullshit on youtube? no fucking scam? acutally great stuff?...i...i cant...
Appreciate the info great stuff ! But I think at the end of the day just hit the muscle hard every 4-7 days push ,pull ,legs for consistency short on time do squats on push days #jmo
This guy is loading up too much insulin
That gut is not from doing deadlift and bloating due to eating legumes
That gut is made of fat.
2 much insulin Buddy
That's just a fat belly.
Joe Weider wants his principles back
Does Chad worry about his health? That big of a gut can't be good for health/longevity
so, per example as a sumo deadlifter who wants to increase power off the floor and a quad involvement in general, would it make sense to run a hypertrophy block with deficits and front squats, or would it would make more sense to adjust footing and treat it as a form issue?
If you have time to message me on FB. I might have some suggestions but need to know more about you your hx. etc. Linda Jo Belsito
Deficit conventional deadlifts + front squats are the exact combo I use for variation during hypertrophy phases with sumo deadlifting in mind. It works great.