Read the book, followed the templates and got good hypertrophy gains, better than with every other program yet and that in a calorie deficit . Next week starting the Strength Cycle, very excited how I end up
Just finished reading this chapter in your book so it's great to come here and get the condensed version in a slightly different format. Thank you for such awesome FREE content. You and Supertraining are so good for the lifting community with what you're doing.
Minimum effective does has a place in team sports setting where fatigue management and on field performance is more important than what you can bench or squat.
Chad, this is so great! I know I appreciate all the information you provide. It has changed my training dramatically. I'm currently doing the strength block in the strong 360 group, and I love it. Thanks!
This is one of the MOST informative videos I've ever seen. Definitely everyone should read your book. I'm sure it have many valuable info. Thanks and keep up the good work!
I like the basic breakdown here. I have a difficult irregular schedule. Reviewing concepts helps with planning even if it's not written down. Establishing a 1 rep max is a great start to work off of. Thanks for all the information. Interesting channel!
Awesome vid, as always. My training program so far have actually been largely within the realm of the principles you talk about here but now I'm going to optimize it a little better. Thanks!
I've never gelled with someone's words so much. It's like this whole time I've been peanut butter and I finally found my jelly. After 8 years of powerlifting on my own, doing my own research, what you said in this video was what I learned from those years. I'm glad I finally stumbled upon this channel. Looking forward to watching more videos!!
I love watching juggernaut training systems because I know I will get well educated and methodical researched information; and this video by Chad is no exception. However, I feel that the background music was distracting, no need to have background music playing while dispensing quality information.... that is like trying to dispense information about calculus to novices via video while playing background music, kind of absurd... just my rant-observation, keep producing high quality educational weightlifting videos.
Nobody does this kind of succinct description of the actual nuts and bolts of programming and variables better than JTS... at least none that I've found, and I've been looking! Definitely going to buy the book(s); I just wish there were hardcopies!
Thanks a lot. I have been subscriber for some time now. I have looked many chanells for strength training and JTS is best by far. Short, to the point and smart. You have no idea what impact are you making on people. You made a man from Serbia (me) a happy lifter. Cheers!
AWESOME BROTHA. fantastic work. You can definitely tell the quality change in the video.Music wasnt that bad either. To each their own tho. Thanks for specifying what lifts can be included in the 15-30 sets per week. Missed that in the last vid. Just bought Juggernaut 2.0 as well. Good shit. Thanks for the motivation. You're making a difference.
Amen. If you aren't increasing volume and/or intensity in some way, you aren't causing your muscles to adapt and you're missing out on the biggest benefits of weight training. If you aren't causing your muscles to adapt you are basically just exercising. If you are lifting just to get exercise, you might as well just go for a walk and leave the bench press, deadlift platforms and squat racks for the rest of us. LOL!
+Juggernaut Training Systems Do you ever use training density as an intensifier within a block? For example, maintaining volume and intensity in a strength phase but moving from 10x3 to 6x5 at the exact same weight. Intensity and Volume have not changed but training density has increased.
+zack726 I haven't. I'm not sure that example would necessarily qualify as increased density. I think of density training more as doing as many triples of 80% as possible in a 20 minute span and trying to increase that number from week to week.
+Juggernaut Training Systems Good point - I guess I was considering that the 6 sets would occur in less time than the 10 but didn't call that out. Either way, is that a factor you ever play around with or something you find not really critical to powerlifting training? It seems like something bodybuilders talk about but maybe it doesn't really have carryover when the goal is nervous system and patterning adaptations vs. muscular fatigue?
+zack726 it could have a role during hypertrophy-assuming that volume is actually increasing or as a type of offseason program between meets to develop work capacity
How long (weeks/months) is recommended for each phase? I was a high level athlete in college 10 years ago and am still quite a bit more naturally gifted than the average person, but would consider myself to be a novice in terms of strength training. I am tall and skinny and want to get bigger and stronger.
Thanks for the best powerlifting guides found anywhere. It works, no fluff and you guys are funny too. Often in your material volume seems to mean sets only, where in other sources it is defined as sets x reps x weight. Provided that weight is sufficient to provide stimulus, for sake of simplicity we can leave it out of the equation when comparing total volume. If I prefer to do 6 reps on the first week of training, 5 reps on second week and 4 reps in the last, third week, before deload, should I take this into account when calculating volume with your methods? Example: 1st week 5 sets, 2nd 8 sets, 3rd 10 sets. Volume is doubled going from 1st to 3rd week when calculating by "Juggernaut Method". If number of reps is taken into account 1st 5x6, 2nd 8x5, 3rd 10x4 the volume increases only by one third.
Thanks. When were are referring to just Sets, it is sets within the overload parameters of whatever phase is being taken into account. The Juggernaut Method is a book I wrote in 2010 before I understood the principles being discussed in this video. Powerlifting Program Design Manual is a much more accurate representation: www.jtsstrength.com/product/the-powerlifting-program-design-manual/
Every juggernaut video is top quality! I have a question relating to fatigue accumulation and stress. I have heard you mention that volume will induce the most fatigue from training, but heavy loads are the most neurally stressful. How does all of this relate to MRV in terms of what will fill up your MRV quickest? What is the difference between stress and fatigue?
So am I supposed to apply this to main lifts only or assistance exercises as well? And if so, how would I go about doing that, a template of it would be very useful
Great application of theory to practice. Can you lose the music though? I know you want to make an impact, but the science is plenty enough for that. Many thanks.
great info, however, some info here is contradicting with other videos the number of sets for hypertrophy here is 15-30, in another video it is 12-18, where more than 20 sets would have negative impact. Kindly, can you clarify? thanks a lot for super well done videos and well explained material Salah (from Qatar)
Hey Chad, quick question in regards to programming. A lot of programs, including yours, utilize a "Wide Grip Bench Press." However, if I already bench with the Maximum Legal Grip Width and can't bring my grip out any further (hands would be touching the J Hooks) should I instead opt for a 1-2 Finger Close Grip and then a 3-4 Finger Close Grip variation instead?
My question when you mention you're squatting 485- 575 for the hypertrophy phase and that you wouldn't do as many sets as somebody squatting 200-225 for their hypertrophy phase is: Wouldn't the weight be relevant to the lifters strength? 200-225 for them could be the same as 485-575 for you? love your channel and I've learnt a lot, just have a question thats all!
thatkelseykid he explains why this isnt the case. I dont remember exactly how he phrases it though. I think it he said it has alot to do with how taxing it is to the nervous system to train with such heavy weights. larger, stronger athletes do not need to be putting in the same amount of volume with a given percentage or weight as weaker ones to get stronger. In fact, it would almost certainly obliterate an advanced athlete trying to put in the same amount of work as a novice. At the end of the day the body can only handle so much, these guys can't do endless sets and reps with 500 lbs. We however can do it with 200 and still survive.
Chad, I love the content you post! You kind of argued against "minimal effective dose" (MED) early in this video and made an argument for Maximum Recoverable Volume. Why is it that these have to be mutually exclusive? I tend to think of them as synonyms. There is a point of diminishing return when it comes to training. The diminishing return being an inability to recover. So, MRV is getting the maximal stimulus possible to still recover adequately. MED is the minimum amount of stress to still achieve the desired stimulus. Both are aiming toward an optimal amount of stimulus without going overboard. Perhaps I've misunderstood. Would love to hear your thoughts.
We've expanded this idea some now into Minimum Volume-least amount of training to maintain. Minimum Effective Volume-least amount of training to make some (small amount) of progress. Maximum Adaptable Volume-range of volume in which most adaptation occurs. Maximum Recoverable Volume-maximum amount of volume that athlete can recover from. Your definition of minimum effective dose including 'achieving desired stimulus' negates the idea of it being minimum, unless your desired stimulus is that which yields minimum results, which it almost certainly isn't. Most of what is being discussed is really semantics though.
Urban Strength Institute It truly depends on stress. If you're testing 1RM I suppose you've got form down and probably good amount of strength. If you have never done them, or have high stress from life besides training, perform about every month.
I was hoping the people that made this video would answer me because their experts. I went to your RUclips page and you have absolutely zero training videos up that you've done and based off of your answer you clearly have no clue what you're talking about. How do you even determine how much stress someone is under and what is the appropriate amount of stress?
Urban Strength Institute I don't have to have a yt video to know my stress throughout the day builds up. I've experimented that (when I train late, which is almost always, and I've done taxing activities my energy before working out sucks. If I train late but haven't done a lot of work earlier I feel ready). The thing with having good form and low reps is because it's harder to perform at near max force rather than say doing 20 pushups. I've never tested 1RM, but if I did I'd do it monthly based on *why* I'd test it in first place (*don't know yours*, you should specify). Of course, if you like don't even answer that question and test it weekly, or daily.
You guys have probably answered this question before. But, as a newbie to weightlifting and as someone who doesn't have a lot of resources to spend on trainers and training programs (I do have access to a CrossFit Box tho), I'm stuck programming myself. My biggest struggle is knowing how long to set up training cycles with hypertrophy, strength, and peaking in mind. How long do you guys recommend planning your cycles? Is it weeks? Months? Do you spend say 2-3 months on hypertrophy and then 2-3 months on strength? Or do you do a week on hypertrophy followed by a week on strength? Right now I'm following that method where I work on hypertrophy for a week or two then plan in some strength blocks. . . . But I feel like it's not very effective :p
Graham Skaggs 3 weeks to 4 months for each hypertrophy and strength. 3 weeks to 2 months for peaking. More hypertrophy for beginners, more peaking for advanced.
Chad I disagree with your idea of progressive overload of volume and intensity being necessary from cycle to cycle. A given volume or intensity can remain the same from cycle to cycle depending on the athletes level of adaptation. This level of adaptation does not always change enough in a training cycle to require more volume or intensity. I think the only time this blanket statement could be true is for intermediate lifters doing a minimum dose of volume and intensity to ellicit significant adaptation. And that also discounts training cycles where the purpose is to increase work capacity and push well past MRV, a subsequent cycle being done with the exact same volume or intensity would be very logical. I bring this up because I think the pendulum is swinging a bit from people avoiding volume to people becoming volume warriors and gauging progress by how much volume they can do, which leads to young lifters burning out and getting injured. Basically someone does NOT need to increase volume or intensity from cycle to cycle to get stronger but on a larger scale they do.
+yaroslav64 I definitely agree with you that there is a big trend towards too much volume, which I've written about before (www.jtsstrength.com/articles/2015/07/30/3-training-pitfalls-and-how-to-avoid-them/) but I think that is more of an issue of badly timed volume-though non-functional overreaching of the MRV is never a good thing. I also agree with you that it doesn't necessarily have to increase every single cycle, as there are certainly times when restorative cycles are needed or what I refer to as a 'bridge program' of submax intensity and volume to bridge the gap between a meet and the start of the next directed meet cycle. But where we differ is that thinking strength adaptations can be created without lifting a heavier weight or that hypertrophic adaptations can be created without doing more work than was previously done. Even in your example of "training cycles where the purpose is to increase work capacity and push well past MRV, a subsequent cycle being done with the exact same volume or intensity would be very logical" how would not increasing the volume further increase the MRV-besides that a cycle can't really exist where you push WELL past your existing MRV anyways.
Well referring to my point about a training cycle to increase work capacity, constantly training in that way is a recipe for injury and mental burn out. And to be clear in this example the athlete is training past MRV and approaching maximum tolerable volume. But back to the main point, Someone can get stronger doing the exact same cycle twice as long as the stimulus they receive from that training is enough to cause adaptation. An organism BUILDS resistance to stimulus it does not create it all at once. Diminishing returns are exactly that, diminishing, not vanishing. So an athlete training with a load beyond what they need to make progress will make progress again with that same load if applied again. The progress will be less but it absolutely will happen.
+yaroslav64 "an athlete training with a load beyond what they need to make progress will make progress again with that same load if applied again" But this isn't as efficient a system. This could also be very detrimental and take an entire training cycle just to recover from. I purposely exceeded my MRV on my first cycle of Chad's programming and I'm still trying to get my bench back to where it was after doing so (from about 4mo ago). I'm training at ~5% lower than what I was originally.
Hey Chad, in the Hypertrophy scenario, you mention that for advanced lifters who have much more weight on the bar, they are most likely not going to have to complete as many sets to reach their MRV in respect to a beginner lifter who is using significantly lighter weight. However, wouldn't this be relative to that individual and their strength? i.e. If the beginner lifter has a 200# squat and is sets @140, and the elite lifter who has a 500# squat is doing sets at 350#, wouldn't they both warrant the same MRV since they are both doing sets at 70% of their 1RM? The stress/stimulus is equal in magnitude in respect to their overall strength? Just wondering if you could clarify. Keep up the great work Jugg.
As for that the training must get harder over time, if you are a beginner /intermediate who can increase the weight on a given exercise maybe each week or every other week, is this the "best" thing you can do then to progress and overload? Does increasing weight > sets > reps apply? Thanks for that video!
I started thinking the training load chart. I played with the thought that what if your defined 1 RM is not accurate if you do more or less reps than you'd expect for the load? Most likely with experienced lifters not since their strength numbers wouldn't progress or change that much anymore. So another thought was if experience will affect the rep numbers? As in someone who has trained for 10 years having different rep to load ratios compared to someone who has trained for 3. And lastly is it individual or is it properties related? Like Chad mentioned being a big strong male and being able to do less reps at high loads, and a light female lifter possibly more. Technically the properties of the lifter are individual, but can those be generalised for example like bigger/stronger lifters will more likely be able to do less reps for the load than smaller/less strong lifters? How much do we know about this relation, experience and research wise?
Chad this is a wealth of information but would a non competitor need a peaking phase? also, for the less intellectually inclined would it be safer to overestimate mrv? I would think working TOO hard would still give more gains that not working hard enough, even if neither are optimal, right?
+Saint RS Thanks. I would still do a peaking phase, not as frequently certainly, but it will be good to hit something heavy and be able to further move up your hypertrophy weights the next cycle. Actually working too hard, as in exceeding the MRV chronically, would be worse than training under MRV but the reality is that most people would quit before actually becoming overtrained. With so few factors to account for in powerlifting training, it would really be a programming disaster and testament to the power of the athlete's will and ability to overlook all the things that are feeling terrible on them to be able to become overtrained, especially as a beginner/intermediate athlete who isn't capable of creating such high levels of fatigue in a single session.
So for Hypertrophy, if I do let's say: Squat 5x6reps, front squat 3x8reps on the first day (total of 8 sets) does this mean I have to do 7 other sets during the week for squat ? OR it's a total of all Bench/squat/deadlift for 15-30 sets a week ? (sorry if I don't understand, english is not my native language) Thanks
Why exactly are we working with set rep ranges depending on cycle? Wouldn't lets say sets of 3 work just as well for hypertrophy if the volume is the same? Is it a fatigue issue?
6-12 during hypertrophy, 3-6 during strength, 1-3 during peaking. 3x10 vs 10x3 for hypertrophy, while it seems equal on the surface, the sets of 3 would be so far from failure that they wouldn't give much metabolite effect or you'd have to go so heavy, that they would induce too much fatigue.
Hi, question about the 15-30 sets during the hypertrophy block. For squats for example would you count the sets for deadlift and the variations for deadlift or just squat and squat variations? Because aren't deadlifts disruptive to squats?
On the subject of the sort of movements to include within the 15-30 disruptive sets for hypertrophy programs, are their movements that you would consider to be disruptive enough to include into the MRV that however should not be counted the same? I ask as I'm currently programming myself an upper-lower rotation that would have me doing 24 sets between Deadlift and Squat variations per week however have also included a reasonably loaded third movement (12 sets per week as well) but not on the same level as Squats and Deads in terms of load or total muscle activation, which in this case they are heavy Row Variations. All of these would be carried out between 3 session if that makes any difference to your answer
This vid was really informative and I learned some new things. Question for you: I do a 2 week split. For week 1, I train back and associated muscles 3 days a week then chest and associated muscles for the other 3 days with 1 day where I don't train anything. Then for week 2, I just train legs 3 days a week. It's my hope that I can continue working out steadily but give each body part 1 full week of recovery without taking a full week off. What are your thoughts? What kind of intensity do you think I should go for if I'm doing every body part 3 days a week with 1 full week off? Thanks for making this video, consider me subscribed :)
Wouldn't you count the Deadlift sets and the Squat sets together in figuring out total volume? 5 sets of back squats + 5 sets of Deadlift + 5 sets of heavy GHR = 15 sets for Deadlift volume? and 5 sets of back squats + 5 sets of Deadlift + 5 sets of heavy lunges = 15 sets for back squat? or are the prime movers used really different enough? I mean I don't think I'd count a front squat as part of my deadlift volume, but I might count my deadlift as part of my leg volume with the front squat. Have I got it wrong?
awesome stuff, but the background music is a bit loud; it's tough to hear what chad's saying.
+tragicallyaids agreed 100%. a few times i thought it was stopping and i got excited
k thanks
Zharoon Zharoon wtf does English understanding have to do with the music being too loud???
It's not about "easily understanding". It's just distracting and annoying.
@@newjackhustler77 and the
Read the book, followed the templates and got good hypertrophy gains, better than with every other program yet and that in a calorie deficit .
Next week starting the Strength Cycle, very excited how I end up
How did that ended up :p?
Easily the most informative channel on powerlifting/strength training out that. Respect for putting this info out there Chad. Your a legend.
Just finished reading this chapter in your book so it's great to come here and get the condensed version in a slightly different format. Thank you for such awesome FREE content. You and Supertraining are so good for the lifting community with what you're doing.
2:45 "supplement use" ;)
Chad, I always appreciate the informative videos. It's awesome the amount of things I have taken from you and applied to my own training with success
One of the best channels ever !! and one of the most detailed
Minimum effective does has a place in team sports setting where fatigue management and on field performance is more important than what you can bench or squat.
If only these videos were available 5 years ago when I started doing some broscience bodybuilding :'(.
Your content is golden, thanks.
Chad, this is so great! I know I appreciate all the information you provide. It has changed my training dramatically. I'm currently doing the strength block in the strong 360 group, and I love it. Thanks!
Pure gold.
Thank for all this FREE and repeat FREE information .
Never heard such a detailed, condensed breakdown of both strength and hypertrophy training that covers pretty much all aspects, brilliant!
these videos are a great addition to the book, thanks so much!
This is one of the MOST informative videos I've ever seen. Definitely everyone should read your book. I'm sure it have many valuable info. Thanks and keep up the good work!
I like the basic breakdown here. I have a difficult irregular schedule. Reviewing concepts helps with planning even if it's not written down. Establishing a 1 rep max is a great start to work off of. Thanks for all the information. Interesting channel!
Glad it was helpful!
Incredible content as usual, Chad. Thanks.
Awesome Vid Chad. Keep up the great content. Love the effort and time you're putting into making quality vids. Trust me, I can tell.
+Chris Bell Thanks Chris
Thank you Chad! Your videos are always great to watch. Very educational. Keep doing you
a re-upload without the music would indeed be awesome. it extremely difficult sometimes impossible to understand (in terms aucustics).
Awesome vid, as always. My training program so far have actually been largely within the realm of the principles you talk about here but now I'm going to optimize it a little better. Thanks!
awesome video the editing was great for helping us to understand things
I've never gelled with someone's words so much. It's like this whole time I've been peanut butter and I finally found my jelly. After 8 years of powerlifting on my own, doing my own research, what you said in this video was what I learned from those years. I'm glad I finally stumbled upon this channel. Looking forward to watching more videos!!
I love watching juggernaut training systems because I know I will get well educated and methodical researched information; and this video by Chad is no exception. However, I feel that the background music was distracting, no need to have background music playing while dispensing quality information.... that is like trying to dispense information about calculus to novices via video while playing background music, kind of absurd... just my rant-observation, keep producing high quality educational weightlifting videos.
Nobody does this kind of succinct description of the actual nuts and bolts of programming and variables better than JTS... at least none that I've found, and I've been looking! Definitely going to buy the book(s); I just wish there were hardcopies!
Awesome video Chad, keep up the great work!
Chad, you said that no weight can get you to lean forward when squating because of your core strength. What are good exercises for core strength?
+kadijaish Breathing/Bracing Drills have made by far the most profound difference for me in that realm: ruclips.net/video/-G_ot0-98NU/видео.html
Thanks a lot. I have been subscriber for some time now. I have looked many chanells for strength training and JTS is best by far. Short, to the point and smart. You have no idea what impact are you making on people. You made a man from Serbia (me) a happy lifter. Cheers!
+kadijaish Thank you
i remember chad advocating for weighted planks also which are absolute core killers
kadijaish I love Dragon flags
AWESOME BROTHA. fantastic work. You can definitely tell the quality change in the video.Music wasnt that bad either. To each their own tho. Thanks for specifying what lifts can be included in the 15-30 sets per week. Missed that in the last vid. Just bought Juggernaut 2.0 as well. Good shit. Thanks for the motivation. You're making a difference.
All this for free. Thanks!
Thanks again CWS for the awesome videos!💪👍💯
Thank you for the knowledge. I have recently started programming my strength cycles and this information is very helpful.
Best powerlifting book on the net. Go get it!
4:26 - 4:42 - “Fluff work.” LMAO!!
Amen. If you aren't increasing volume and/or intensity in some way, you aren't causing your muscles to adapt and you're missing out on the biggest benefits of weight training. If you aren't causing your muscles to adapt you are basically just exercising. If you are lifting just to get exercise, you might as well just go for a walk and leave the bench press, deadlift platforms and squat racks for the rest of us. LOL!
Erik Carlson naw, you can't do that since you lose what you already got that way.
Fuck you. Not everyone wants to be a huge ass man baby unable to fit in a shirt.
You can maintain by going through the motions
Excellent content easy n simple understanding Top shelf advice
Lots of great info, thanks for everything!
+Juggernaut Training Systems Do you ever use training density as an intensifier within a block? For example, maintaining volume and intensity in a strength phase but moving from 10x3 to 6x5 at the exact same weight. Intensity and Volume have not changed but training density has increased.
+zack726 I haven't. I'm not sure that example would necessarily qualify as increased density. I think of density training more as doing as many triples of 80% as possible in a 20 minute span and trying to increase that number from week to week.
+Juggernaut Training Systems Good point - I guess I was considering that the 6 sets would occur in less time than the 10 but didn't call that out. Either way, is that a factor you ever play around with or something you find not really critical to powerlifting training? It seems like something bodybuilders talk about but maybe it doesn't really have carryover when the goal is nervous system and patterning adaptations vs. muscular fatigue?
+zack726 it could have a role during hypertrophy-assuming that volume is actually increasing or as a type of offseason program between meets to develop work capacity
amazing video! thank you!
I watch this Video OVER and OVER again!!!! I Love It! :D Thank you so much
thank you again Chad, always a pleasure listening to your knowledge 🖒🖒🖒🖒🖒
Great video!
Awesome vid, very informative
Thank you very much bro, this helps a lot.
Absolutely awesome. Thank you.
Nice Work
Chad,Great stuff! Is there a plan to have the book in print form? Kind of "old School" that way.Thanks!
+Brian Kelso Thanks. Sorry, it isn't. Best bet is just taking the PDF to Kinkos.
Awesome content !
Anyone else here to try to get better at programming
yep this is surprisingly difficult
jim wendlers 5 3 1 is a great beginning template and you can play with it around from there.
It will be worth the effort...keep at it
Yea! Do you have any sources that helped you understand program building better?
How long (weeks/months) is recommended for each phase? I was a high level athlete in college 10 years ago and am still quite a bit more naturally gifted than the average person, but would consider myself to be a novice in terms of strength training. I am tall and skinny and want to get bigger and stronger.
tallcip65
I've heard him state, advanced lifters, 3 to 4 weeks of progressively increasing volume and intensity, followed by 1 deload week.
Thanks for the best powerlifting guides found anywhere. It works, no fluff and you guys are funny too.
Often in your material volume seems to mean sets only, where in other sources it is defined as sets x reps x weight. Provided that weight is sufficient to provide stimulus, for sake of simplicity we can leave it out of the equation when comparing total volume. If I prefer to do 6 reps on the first week of training, 5 reps on second week and 4 reps in the last, third week, before deload, should I take this into account when calculating volume with your methods? Example: 1st week 5 sets, 2nd 8 sets, 3rd 10 sets. Volume is doubled going from 1st to 3rd week when calculating by "Juggernaut Method". If number of reps is taken into account 1st 5x6, 2nd 8x5, 3rd 10x4 the volume increases only by one third.
Thanks. When were are referring to just Sets, it is sets within the overload parameters of whatever phase is being taken into account. The Juggernaut Method is a book I wrote in 2010 before I understood the principles being discussed in this video. Powerlifting Program Design Manual is a much more accurate representation: www.jtsstrength.com/product/the-powerlifting-program-design-manual/
Great video. Thanks a mil.
That was pretty through. Good job.
Great explanation.
The content here is excellent, but the direct and straight forward talk around it is invaluable and is first class.
Stay safe out there.
Great background music. Tell us how to download it.
Great video! Next time you explain something, please don't put background music ;)
How about when you have 130k subs then u can decide how to make videos. I liked the music lol
Every juggernaut video is top quality! I have a question relating to fatigue accumulation and stress. I have heard you mention that volume will induce the most fatigue from training, but heavy loads are the most neurally stressful. How does all of this relate to MRV in terms of what will fill up your MRV quickest? What is the difference between stress and fatigue?
Holy shit, great video man. Love the science behind it
So am I supposed to apply this to main lifts only or assistance exercises as well? And if so, how would I go about doing that, a template of it would be very useful
This is amazing! Thanks a lot
How often would you have lifters at 95-100% of the current 1RM?
Love this stuff!
Damn that's a lot of volume. I might need to rethink my hypertrophy programming.
this is very interesting but can u show me a guide to follow using all this u jus mentioned to gain some strength on my lifts?
Great application of theory to practice. Can you lose the music though? I know you want to make an impact, but the science is plenty enough for that. Many thanks.
Great video.. But how do i figure out if im training too much or to little?.. I wan't to figure out my recovery time
great info, however, some info here is contradicting with other videos
the number of sets for hypertrophy here is 15-30, in another video it is 12-18, where more than 20 sets would have negative impact. Kindly, can you clarify?
thanks a lot for super well done videos and well explained material
Salah (from Qatar)
This video is focused on Powerlifting (Maximal Strength Development) the other video you are referring to is for Hypertrophy (Building Muscle).
Hey Chad, quick question in regards to programming. A lot of programs, including yours, utilize a "Wide Grip Bench Press." However, if I already bench with the Maximum Legal Grip Width and can't bring my grip out any further (hands would be touching the J Hooks) should I instead opt for a 1-2 Finger Close Grip and then a 3-4 Finger Close Grip variation instead?
+Daniel Tran Yes, in that case, you probably wouldn't be well served to go even wider as it wouldn't be sustainable for shoulder health.
My question when you mention you're squatting 485- 575 for the hypertrophy phase and that you wouldn't do as many sets as somebody squatting 200-225 for their hypertrophy phase is: Wouldn't the weight be relevant to the lifters strength? 200-225 for them could be the same as 485-575 for you? love your channel and I've learnt a lot, just have a question thats all!
thatkelseykid he explains why this isnt the case. I dont remember exactly how he phrases it though. I think it he said it has alot to do with how taxing it is to the nervous system to train with such heavy weights. larger, stronger athletes do not need to be putting in the same amount of volume with a given percentage or weight as weaker ones to get stronger. In fact, it would almost certainly obliterate an advanced athlete trying to put in the same amount of work as a novice. At the end of the day the body can only handle so much, these guys can't do endless sets and reps with 500 lbs. We however can do it with 200 and still survive.
Thanks so much for the free content! Also do you still have this hat for sell?
Thanks, Chad. Just squatted my 1RM from November for 8 this Sunday (and had more in the tank) on your programming. good stuff
Damn that's awesome! Video?
Juggernaut Training Systems Didn't get a video cause I was using my phone to blast my soul with music
+Redline Winner Video or it didn't happen
Awesome.
How should I periodise it? A block of hypertrophy separated from all other cycles?
Chad, I love the content you post! You kind of argued against "minimal effective dose" (MED) early in this video and made an argument for Maximum Recoverable Volume. Why is it that these have to be mutually exclusive? I tend to think of them as synonyms. There is a point of diminishing return when it comes to training. The diminishing return being an inability to recover. So, MRV is getting the maximal stimulus possible to still recover adequately. MED is the minimum amount of stress to still achieve the desired stimulus. Both are aiming toward an optimal amount of stimulus without going overboard. Perhaps I've misunderstood. Would love to hear your thoughts.
We've expanded this idea some now into Minimum Volume-least amount of training to maintain. Minimum Effective Volume-least amount of training to make some (small amount) of progress. Maximum Adaptable Volume-range of volume in which most adaptation occurs. Maximum Recoverable Volume-maximum amount of volume that athlete can recover from. Your definition of minimum effective dose including 'achieving desired stimulus' negates the idea of it being minimum, unless your desired stimulus is that which yields minimum results, which it almost certainly isn't. Most of what is being discussed is really semantics though.
how often should you retest your 1RM on any given lift to know the poundages to use for the percentages recommended?
About a month
why a month?
Urban Strength Institute It truly depends on stress. If you're testing 1RM I suppose you've got form down and probably good amount of strength. If you have never done them, or have high stress from life besides training, perform about every month.
I was hoping the people that made this video would answer me because their experts. I went to your RUclips page and you have absolutely zero training videos up that you've done and based off of your answer you clearly have no clue what you're talking about. How do you even determine how much stress someone is under and what is the appropriate amount of stress?
Urban Strength Institute I don't have to have a yt video to know my stress throughout the day builds up. I've experimented that (when I train late, which is almost always, and I've done taxing activities my energy before working out sucks. If I train late but haven't done a lot of work earlier I feel ready).
The thing with having good form and low reps is because it's harder to perform at near max force rather than say doing 20 pushups.
I've never tested 1RM, but if I did I'd do it monthly based on *why* I'd test it in first place (*don't know yours*, you should specify).
Of course, if you like don't even answer that question and test it weekly, or daily.
Love how humble Chad is :)
Can MRV be muscle specific? I.e. Does the back need more stimuli than the chest to reach the same level of fatigue? Legs more than arms etc...
Yes. It definitely is muscle specific. Check out our Hypertrophy Guide series.
You guys have probably answered this question before. But, as a newbie to weightlifting and as someone who doesn't have a lot of resources to spend on trainers and training programs (I do have access to a CrossFit Box tho), I'm stuck programming myself. My biggest struggle is knowing how long to set up training cycles with hypertrophy, strength, and peaking in mind. How long do you guys recommend planning your cycles? Is it weeks? Months? Do you spend say 2-3 months on hypertrophy and then 2-3 months on strength? Or do you do a week on hypertrophy followed by a week on strength? Right now I'm following that method where I work on hypertrophy for a week or two then plan in some strength blocks. . . . But I feel like it's not very effective :p
Graham Skaggs 3 weeks to 4 months for each hypertrophy and strength. 3 weeks to 2 months for peaking. More hypertrophy for beginners, more peaking for advanced.
You guys are amazing. Practically top notch. Thank you for the feedback.
Chad I disagree with your idea of progressive overload of volume and intensity being necessary from cycle to cycle. A given volume or intensity can remain the same from cycle to cycle depending on the athletes level of adaptation. This level of adaptation does not always change enough in a training cycle to require more volume or intensity. I think the only time this blanket statement could be true is for intermediate lifters doing a minimum dose of volume and intensity to ellicit significant adaptation. And that also discounts training cycles where the purpose is to increase work capacity and push well past MRV, a subsequent cycle being done with the exact same volume or intensity would be very logical. I bring this up because I think the pendulum is swinging a bit from people avoiding volume to people becoming volume warriors and gauging progress by how much volume they can do, which leads to young lifters burning out and getting injured. Basically someone does NOT need to increase volume or intensity from cycle to cycle to get stronger but on a larger scale they do.
+yaroslav64 I definitely agree with you that there is a big trend towards too much volume, which I've written about before (www.jtsstrength.com/articles/2015/07/30/3-training-pitfalls-and-how-to-avoid-them/) but I think that is more of an issue of badly timed volume-though non-functional overreaching of the MRV is never a good thing. I also agree with you that it doesn't necessarily have to increase every single cycle, as there are certainly times when restorative cycles are needed or what I refer to as a 'bridge program' of submax intensity and volume to bridge the gap between a meet and the start of the next directed meet cycle. But where we differ is that thinking strength adaptations can be created without lifting a heavier weight or that hypertrophic adaptations can be created without doing more work than was previously done. Even in your example of "training cycles where the purpose is to increase work capacity and push well past MRV, a subsequent cycle being done with the exact same volume or intensity would be very logical" how would not increasing the volume further increase the MRV-besides that a cycle can't really exist where you push WELL past your existing MRV anyways.
Well referring to my point about a training cycle to increase work capacity, constantly training in that way is a recipe for injury and mental burn out. And to be clear in this example the athlete is training past MRV and approaching maximum tolerable volume. But back to the main point, Someone can get stronger doing the exact same cycle twice as long as the stimulus they receive from that training is enough to cause adaptation. An organism BUILDS resistance to stimulus it does not create it all at once. Diminishing returns are exactly that, diminishing, not vanishing. So an athlete training with a load beyond what they need to make progress will make progress again with that same load if applied again. The progress will be less but it absolutely will happen.
+yaroslav64 "an athlete training with a load beyond what they need to make progress will make progress again with that same load if applied again" But this isn't as efficient a system. This could also be very detrimental and take an entire training cycle just to recover from. I purposely exceeded my MRV on my first cycle of Chad's programming and I'm still trying to get my bench back to where it was after doing so (from about 4mo ago). I'm training at ~5% lower than what I was originally.
This was awesome.
Awesome video very intelligent.
Hey Chad, in the Hypertrophy scenario, you mention that for advanced lifters who have much more weight on the bar, they are most likely not going to have to complete as many sets to reach their MRV in respect to a beginner lifter who is using significantly lighter weight. However, wouldn't this be relative to that individual and their strength? i.e. If the beginner lifter has a 200# squat and is sets @140, and the elite lifter who has a 500# squat is doing sets at 350#, wouldn't they both warrant the same MRV since they are both doing sets at 70% of their 1RM? The stress/stimulus is equal in magnitude in respect to their overall strength? Just wondering if you could clarify.
Keep up the great work Jugg.
No it wouldn't be because the higher absolute intensity will cause more muscular damage and structural stress to the athlete.
As for that the training must get harder over time, if you are a beginner /intermediate who can increase the weight on a given exercise maybe each week or every other week, is this the "best" thing you can do then to progress and overload? Does increasing weight > sets > reps apply?
Thanks for that video!
Excellent
I started thinking the training load chart. I played with the thought that what if your defined 1 RM is not accurate if you do more or less reps than you'd expect for the load? Most likely with experienced lifters not since their strength numbers wouldn't progress or change that much anymore. So another thought was if experience will affect the rep numbers? As in someone who has trained for 10 years having different rep to load ratios compared to someone who has trained for 3. And lastly is it individual or is it properties related? Like Chad mentioned being a big strong male and being able to do less reps at high loads, and a light female lifter possibly more. Technically the properties of the lifter are individual, but can those be generalised for example like bigger/stronger lifters will more likely be able to do less reps for the load than smaller/less strong lifters? How much do we know about this relation, experience and research wise?
Great video! HPF to 100Hz would be great though:)
so you would usually run like 2-4 meso cycles of hypertrophy, then of strength, then like 1 meso of a peak phase?
ruclips.net/video/iAjgTcBJXLU/видео.html
Good info.
Can I include my row sets as part of my deadlift MRV?
Chad this is a wealth of information but would a non competitor need a peaking phase? also, for the less intellectually inclined would it be safer to overestimate mrv? I would think working TOO hard would still give more gains that not working hard enough, even if neither are optimal, right?
+Saint RS Thanks. I would still do a peaking phase, not as frequently certainly, but it will be good to hit something heavy and be able to further move up your hypertrophy weights the next cycle. Actually working too hard, as in exceeding the MRV chronically, would be worse than training under MRV but the reality is that most people would quit before actually becoming overtrained. With so few factors to account for in powerlifting training, it would really be a programming disaster and testament to the power of the athlete's will and ability to overlook all the things that are feeling terrible on them to be able to become overtrained, especially as a beginner/intermediate athlete who isn't capable of creating such high levels of fatigue in a single session.
So for Hypertrophy, if I do let's say: Squat 5x6reps, front squat 3x8reps on the first day (total of 8 sets) does this mean I have to do 7 other sets during the week for squat ? OR it's a total of all Bench/squat/deadlift for 15-30 sets a week ?
(sorry if I don't understand, english is not my native language) Thanks
Why exactly are we working with set rep ranges depending on cycle? Wouldn't lets say sets of 3 work just as well for hypertrophy if the volume is the same? Is it a fatigue issue?
6-12 during hypertrophy, 3-6 during strength, 1-3 during peaking. 3x10 vs 10x3 for hypertrophy, while it seems equal on the surface, the sets of 3 would be so far from failure that they wouldn't give much metabolite effect or you'd have to go so heavy, that they would induce too much fatigue.
Hi, question about the 15-30 sets during the hypertrophy block. For squats for example would you count the sets for deadlift and the variations for deadlift or just squat and squat variations?
Because aren't deadlifts disruptive to squats?
On the subject of the sort of movements to include within the 15-30 disruptive sets for hypertrophy programs, are their movements that you would consider to be disruptive enough to include into the MRV that however should not be counted the same? I ask as I'm currently programming myself an upper-lower rotation that would have me doing 24 sets between Deadlift and Squat variations per week however have also included a reasonably loaded third movement (12 sets per week as well) but not on the same level as Squats and Deads in terms of load or total muscle activation, which in this case they are heavy Row Variations. All of these would be carried out between 3 session if that makes any difference to your answer
I would like to know how many sets/week should I do if I wanna train in the high rep range(15+)and how long should the Phase
of that rep range last?
This vid was really informative and I learned some new things. Question for you: I do a 2 week split. For week 1, I train back and associated muscles 3 days a week then chest and associated muscles for the other 3 days with 1 day where I don't train anything. Then for week 2, I just train legs 3 days a week. It's my hope that I can continue working out steadily but give each body part 1 full week of recovery without taking a full week off.
What are your thoughts? What kind of intensity do you think I should go for if I'm doing every body part 3 days a week with 1 full week off? Thanks for making this video, consider me subscribed :)
2:08 need that :O
GPP training can be include overloading set/week quantity?
so, should I do one month hypertrophy, then one month strength, next peaking and a deload? Or should I do a week-phase?
and this: ruclips.net/video/DPZtjXYNkm0/видео.html
thank very much. so, heeey, do you guys ship shirt to Brazil?
Yes we do.
Wouldn't you count the Deadlift sets and the Squat sets together in figuring out total volume? 5 sets of back squats + 5 sets of Deadlift + 5 sets of heavy GHR = 15 sets for Deadlift volume? and 5 sets of back squats + 5 sets of Deadlift + 5 sets of heavy lunges = 15 sets for back squat? or are the prime movers used really different enough? I mean I don't think I'd count a front squat as part of my deadlift volume, but I might count my deadlift as part of my leg volume with the front squat. Have I got it wrong?
There is definitely overlap. The numbers given here are general guidelines, not hard and fast rules.
Thanks. I love these videos. Thank you so much for sharing the knowledge.