Table of Contents:
Creating a Strength Block-JTSstrength.com
Video taken from the channel: Juggernaut Training Systems
Don’t Confuse Strength Training with Powerlifting
Video taken from the channel: Barbell Logic
Pavel Tsatsouline on GTG, optimal rep count and rest duration for strength
Video taken from the channel: StrongFirst
Ep. 72Principles of Progression for Hypertrophy
Video taken from the channel: Iron Culture Podcast
Programming for Strength Training EXPLAINED
Video taken from the channel: Barbell Logic
The Principle of Progression in Weight Training. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. The principle of progression in endurance training implies that there is an optimal level of overload that should be achieved, as well as an optimal time frame for this overload to occur.
1.Intensity Increasing the intensity of your exercise is one way to add progression to your fitness training. You can apply this principle to your resistance-training program by increasing the amount.Now, the most basic, generic, and common form of weight training progression works like this: Meet the prescribed set and rep goal for the exercise.
Increase the weight being lifted for that exercise by the smallest increment possible. Meet the set/rep goal again with this new, slightly heavier.Progression: Progression means that you continually overload your muscle with more stimulus each time you weight train. Since your muscles are constantly adapting, you will never get stronger without increasing the force they have to exert or the amount of work they do.
Progression doesnt necessarily always mean adding additional weight.The principle of overload states that a greater than normal stress or load on the body is required for training adaptations to take place. Overloading body systems with higher work rates and increased loads causes the body to respond to these extra demands by improving its performance.
Progressive overload is the gradual increase of stress placed upon the body during training. The principle is about continuously increasing the demands on the muscoloskeletal system so that you can make gains in muscle size, strength, and endurance.The progressive-overload principle doesn’t apply just to lifting weights to increase muscle growth and strength; it can also be applied to cardiovascular-fitness programs, creating physiological changes that affect aerobic metabolism and the cardiorespiratory system. Progressive Overload In Action.Basically, the heavier the weight, the less sets and reps, while the lighter the weight, the more sets and reps you can do.
Time – The time you spend doing strength training will depend on the intensity of the workout. If the intensity is extremely high, then reduce the time spent doing strength training or include extra rest.The key principles when planning a programme are: Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses. Overload
Principle of Progression In order to achieve the desired training adaptations for a certain activity or skill consistently, the training stimulus must gradually and constantly increase.Resistance Principle Progressive Throughout a weight-training program, the work load (overload) must be increased periodically to continue muscle overload. A gradual increase in resistance or maximal repetitions will ensure further improvement in strength or endurance.
It.Progressive overload is a method of strength training that advocates for the gradual increase of the stress placed upon the musculoskeletal and nervous system. The principle of progressive overload suggests that the continual increase in the total workload during.Principle of Progression Again, this is one of the basic principles of weight training. This means that as you get stronger, it is no point continuing to lift the same weight you need to ‘progress’ by lifting heavier weight, or pump out more repetitions.
Start studying Principles of overload, specificity and progression. Learn vocabulary, terms, and more with flashcards, games, and other study tools. progression principle. resistance training. training designed to increase strength, power, and muscular endurance. cardiovascular training. Any exercise that elevates the heart rate to a.
The overload principle is not only used in strength training but can also be used in any type of physical activity, flexibility, mobility, and even in life. The overload principle progressively increases the stimulus placed on the body to ensure that progress does not stall.
List of related literature:
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| from The Well-Built Triathlete: Turning Potential into Performance | |
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| from Bodybuilding: The Complete Contest Preparation Handbook | |
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body | |
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| from Science and Practice of Strength Training | |
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| from 100 Questions and Answers about Sports Nutrition & Exercise | |
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance | |
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| from The Active Female: Health Issues Throughout the Lifespan | |
| |
| from Optimizing Strength Training: Designing Nonlinear Periodization Workouts | |
| |
| from Physics of the Human Body | |
| |
| from Complete Conditioning for Basketball |
125 comments
Good afternoon, I’d like to incorporate these principles into my training (current use The Juggernaut Method 2.0) & was wondering if they would be appropriate as a main assistance? For example on any given wave do the normal main lift & then a reasonably specific variation in this pattern.
Week 1: Juggernaut Bench | High Incline Bench 4×4 @ 85%
Week 2: Juggernaut Bench | Medium Incline Bench 4×5 @ 80%
Week 3: Juggernaut Bench | Low Incline Bench 4×6 @ 75%
If this isn’t the right place for this type of question, my apologies. I’ve managed to resist the internet until recently soi don’t know all the rules.
Awesome video a lot of useful information. Thanks John
I’ve got a new PR calf raises!!!
My calf raises program is working wonders!
Just finished watching this one, knocked it out of the park lads!
60 70% for hypertrophy I’ve found this to be true as well. The bro mags won’t tell you this though. Most people think that training in 90% and up is for general strength building in powerlifting when it is actually for peaking. Good job on setting the record straight. Also nice total, keep it up you might get number one. Really sound advice here.
I want to know If I don’t have competitions and just want to get stronger, can i just go through hypertrophy and general strength only without peaking? will that mess things up?
This may be a dumb question hopefully I can word it out properly. Going off your 1rm for your variations of your main lifts, for ex: competition deadliest, block pulls, box dreads// competition grip bench, wide grip etc etc. How did you find the time to find the 1rm of your variations of the competition lifts out? Was it one training cycle prior or?
lets say someone is not going to compete for maybe a year or longer would you still have them go through these blocks or stay at lets say two blocks like hypertrophy block and then move to strength and back to hypertrophy or would you want them to peak to see where the person is and then restart the blocks again and so forth?
Dang, I really wanted to dive hard into the erectile dysfunction stuff. I’ve gotten all stiff in anticipation, alas the hypertrophy talk is going to have to do.
@Chad: How should i train if i do not compete in near future?: )
Should i go for a 3:2 ratio with Hyperthrophy Phases(3) and Strength Phases(2) without peaking phases?
To me: I am a beginner
Thx:)
I definitely experienced the problem Eric outlined with increasing sets within a mesocycle by 100% or more, following the guidelines spelled out on Israetel’s Renaissance Periodization website. Going from 2 or 3 sets to 5 or 6 sets per exercise per session (resulting in increasing from 8 to 20 sets or so per week per body part), within the span of 6-8 weeks, was extremely taxing and I did not see appreciable growth in the latter half of those mesocycles. I blamed myself for not sleeping enough or whatever, but hearing that it may be a systemic issue makes a lot of sense. I’m much more drawn these days to John Meadow’s approach of working up to one really hard set per exercise and going to or past failure 1-2 times per session, letting progressive overload sort of take care of itself. Looks like science is finally catching up to Meadows!
How do you determine the amount of sets you do for a given lift on a given day? Say you’re doing a light day and you do reps of 6 @ 70%…How do you know how many sets to do for that? Any answers would be greatly appreciated.
When considering volume, (particularly MRV), would all exercises that contribute to lower body fatigue be considered equally, or would movements like goodmornings and RDL’s contribute only to posterior muscles while squats, and front squats might contribute to both or primarily quads?
Let’s say I have a Powerlifting meet in 12 weeks time, should I have a hypertrophy block in these 12 weeks or should I just focus on a strength block?
shit sandwich… Amazing podcast, I’d like to have the exact same topic but with strength
Powerlifting is the only discipline where people in the top level will make a video showing how to train. i love it.
The whole adding sets to infinity within a meso needs to stop. Who can sustain that? Any one here doing that?
Why we can’t we stick with the KISS principle. Progressing? Cool, keep doing what you’re doing.
No progress? -> add load, reps, and keep the extra set as the last thing to add.
Always a pleasure listening to Eric. ✌️
what does it mean when someone says “competition squat”? In other words, whats the difference between low bar and competition squat? Is it just a matter of whether you use the equipment you plan on using in a meet?
70-85% isn’t that 6-12 reps? You’re leaving roughly half the reps in the tank?
A lot of clarity from the good Doctor here. The theoretical problems with thinking of volume as driving hypertrophy bear repeating. Let the Volume War commence!
I like sarcasm, but boy does it make these things hard to listen to.
The part Eric said about executing every set with the highest quality possible is the aspect of training many people lack
I really like the substance of your content it’s intelligent and only concerned with the subject matter. I mentioned what you just mentioned at the start on one if my exam questions. Unless people go about measuring what they see over time I’d say most generally train sarcoplasmic hypertrophy unless specifically training myofibrillar. This is without considering supplements to maintain gains.
Watching bar-bending deep squats at 6 am are a great way to start a day.
When would you recommend on re-testing maxes through a block like this? (if you do recommend re-testing at all)
Great discussion. Can you tell me the reference for the study with large participant standard deviations?
2:39 That’s a really insightful observation many powerlifters tend to forget. I have to appreciate this barbell-friendly channel:) Keep it up
i put the numbers and program shown in the video into a spreadshit, hope it’s okay that i share.
Just save the file and put your own 1rm’s into the boxes that say 100% it gives a good look at how the program would pan out (i havent made the %’s for accersory)
https://docs.google.com/spreadsheets/d/1WJ_j7-jHlphxGGYhThL76nfQ3E_z0pciJwErwBnimCU/edit?usp=sharing
hey Chad, this is awesome info, it’s really helped me add strength. as I’m about to run it a 2nd time, I’m wondering how do you suggest determining your numbers for the next block if you feel your strength has increased. is it always true 1rm, or do you add weights by %s? thanks for all the help!
I want to thank you guys for educating me all these years, and still pumping out content
Would love to hear a discussion between Helms, Isratel, and Menno discussing volume and progression again.
hey i have a question about AMRAP sets as a tool for linear progression.
lets say i do 3x 6 @75 but the last set is AMRAP. And for the AMRAP i aim for a rep goal (e.g. 10 reps).
When i hit the number i add 2,5kg for next week and do the same again.
And i add only weight to the bar if i hit my targeted reps in the AMRAP sets. if i miss my reps on the AMRAP set i will repeat next week with the same weight and try it again. untill i can progress again.
what do you guys think about it. is does it make sense to do linear progression like this?
I’ve officially watched this 5 times and the entire thing in my spiral. I’m 11 weeks out and doing 2 strength blocks with a 3 week peak cycle. Looking for some awesome PRs in my second meet. Thanks Chad!!!!
Great vid mate, love to see the same for your peaking block.
Accordingly to the principles wouldnt the power clean be good choice, asking in the context of other videos on this channel?
Thanks for the material as always Chad much appreciated. I still can’t get over how much better my bench is. When I was hitting a wall I watched videos from some good benchers. Yours and Brandon Lillys has helped me more than all the ques work just perfect for me. Good way of breaking stuff down.
Any advice on choosing your assistance work in a strength block, in terms of selection, intensity and volume compared to a hypertrophy block?
Is the percentage work for specific exercises based on the 1RM for that exercise or competition PB? Hope someone can answer this.
Banterweight champions of the world
When Omar goes all “were talking Martin Luther magnar Carter proclamation first principal” rant, there is a much punctuation as calves in this.
I like the starting strenght… The arch on the bench or training for decrease the travel of the bar for lifting more weight… Meh…
Absolutely brilliant, and great timing in the Last couple of weeks I have just released that I have been doing to much. I felt like crap,joints hurting and just concerned with moving heavy weights all the time even isolation movements��. Thankfully I have changed the way I train only slightly but I feel way better and actually sleeping better. Thanks guys a great episode.
Is there a reason that in your book the training intensities for strength block 75-90% while in this video you describe them as 70-85%?
Not sure if I missed it, but what do you do after the 4th week? Guesstimate new maxes and use those as percentages? Or just add something you can manage to all your work sets, perhaps 5 to 10lbs? Or add a specific amount to the maxes like 5lbs to bench and 10lbs to lower body until you can’t handle the weight? Or do you go for a peaking phase always?
This episode was the best thing I’ve heard in quite a while.
the episodes are heard on google podcast app but those intros keep bringing me here
This is precisely what I’m talking about all the time. Strength and hypertrophy are not the same. Will you get stronger on “hypertrophy” program… yes, will you get bigger on a “strength” program… also yes.. and I also definitively don’t agree that if you don’t grow just need to increase sets. Mike Israetel volume landmarks are all based pretty much on a notion that if you don’t progress that you have to do more. Pretty much, which just isn’t true.
“many roads lead to Rome” Yep, some are scenic, some more time efficient and some are shady as hell and you just end up getting robbed by brigands.
I’m so glad that more and more smart people from science background talk about and explain this HUGE progressive overload misconception. It was always “you have to lift more to grow”. But it’s more like “you have to lift hard enough to stimulate muscle and grow and than you can lift more because you are bigger and to keep growing you have to andjust your load, volume to keep high enough stimulus for muscle growing” etc. It’s so simple and intuitive but it’s not so “one sentence catchy simple” like “lift more to keep growing”. Another extremely informative and some ice, cliche breaking podcast. You are the best guys!
Sumo is built for strength.
Conventional deadlift is built for muscle building but less strength.
Depends on your body/bone structure.
I listen on Spotify, but wanted to drop in and leave a like and a comment.
I was slightly disappointed when I finished my undergrad in Kin because, although I learned a lot, I felt like there was a lack in practical information. Your content has helped fill that void and I’m thankful for it. I love the podcast, you guys are hilarious and give solid information. Keep it up ��
You give great information and present it well. By the way, are those high protein drinks on the shelf behind you.
Hey Chad, I was curious as to what approach you take in terms of programming your set ranges. Do you increase/decrease them according to feel or do you follow a basic guideline like Prilepin’s Table or something similar? Keep up the great content, these videos are incredible!
Chad, I notice before you squat you brace your quads. Does that help you get in better position?
So someone who isnt preparing for competition should someone just train with heavier loads and more specificity since there is no peaking. For example 4-6 week block of with 85%-%90 1-3×5 with for example s,d,and bench. Maybe performed up to 4-3 times a week with a deload on the 7th week? I was thinking of doing 3 cycles then completing a hypertrophy block to prevent accommodation. Also do you have a set schedule increasing 1rm percentages numbers, or is it by feel? Do you do any DUP and if you do is it between the 1-5 rep ranges?
Good that this video is out. Everyone who doesn’t know anything about starting strength is commenting that this isn’t a good program and asking how many of the followers are elite powerlifters
So listening to this and previous episodes about hyper trophies and others wouldn’t the “greasing the groove” method championed by Pavel Tsatsouline way back when work for hypertrophy as well if volume would be enough? And by “well” I mean it’d be time efficient for a lot of office working schmoes?
E.g. my office has gymnastics rings set up in one of the hallways. If I pass that hallway and do one set of pull ups to about RPE 8-9 and this will happen circa 6-10 times during the workday, would this be a functional addition on my path to becoming swole? (Also developing killer ability to do non-kipping pull-ups)
Those pause squats look killer. Really succinct. Thinking about getting that book
Thank you, Chad Wesley Smith. I just ran this with my percentages for 3 weeks, currently on deload and everything feels amazing. Breaking through all sorts of plateaus thanks to your programming!
But I got his training program and it has 60% days of 5x10reps in 1st wave. I’m so confused with his program.
Hi chad, Was just wondering if i could get your opinion on block selection. Im a u93 lifter who is very underweight for my category, for reasons i won’t go into cutting inst really an option, but im 85kg at 6’1″. I understand in the long run running more hypertrophy blocks would be beneficial. That being said i have only 12 weeks until a meet I want to go to, my squat and deadlift are still progressing solidly and are at 190kg and 230kg, my bench is a pitiful 97.5kg and hasn’t moved in a year. My plan was to go Hyp/Str/Peak. I was wondering if maybe running two str blocks would be better.
(In writing this i may have answer my own question, i normally have people to talk to while at uni but i stuck in the middle of nowhere here and its had without someone to bounce ideas off. Id still be interested to hear your opinion, I think i should probably just accept im a long way off my goals and get at that hypertrophy.)
Hey Chad how do you deloads. Reduce volume or intensity by 30%?
Maybe I missed it, but what RPE are you training at if you prefer intensity with moderate volume over lots of volume? And are you varying RPE through a meso? Without that info, I don’t think we have enough to put a bow on it.
14:58 guy in the background so sneaky filming and mirin’ that squat:D
I have been running almost everything from mev to mrv for 2 years now and its not working so definitely going to try to dial back some volume and get more quality work in and better recovery.
Thanks so much for this. I literally had no idea how to program a strength block. All I’d do is go for the basic progressive overload training close to failure and just spend time training near 90% when I’d feel like hitting a 1rm in coming weeks. Definitely feel a little more confident now.
Just wondering, would it would be a decent idea to use this split (mostly because I want to train my squat more than once a week), but train the lifts on the first 3 days with the JTM and use Thursday and Friday as speed/form/hypertrophy days?
Bro, stop blowing my mind by being methodical, calm and collected in your approach… Just stop it Dr Helms
I also listened to the episode and then came to YouTube to see their faces when the banter starts haha
@Juggernaut Training Systems This is one of the only times I’ve seen instruction on how to create your own program and the rationale. It’s a great video I bookmarked. Is all of this (and more) covered in the Scientific Principles of Strength Training? Would I have been able to put a program like this together using that ebook as a guide?
Hey Chad, i can’t see mto find a clear answer to this question but how does someone decide on the overall volume to complete. I see indications towards ideal volumes for set intensities when focusing on different percentages. However how much over all volume should i be doing taking into account accessories
Had friends to whom I was making programs and since they were not making gains I increased their volume. Then I saw how they performed those sets and I realised I just added them more crappy work to do instead of fixing the core issue which was intentionality and execution.
Any plan to make a video on how to create a hypertrophy block?:)
Great explanation. I do strength training to increase General strength as you so well explained.
This was great!!! But it would have been so much more interesting if you had had Israetel on!
increasing volume works…but it is like a drug and is addictive. can lead to overdose of volume. i should have focused more on my load and intensity and prox to failure without increasing volume so much. it was an easy way for gains without working much harder…
Great video. Straight forward, clearly explained and logical. Thank you.
I’m sorry, but I can not understand what it says in week 2, right under “close grip”.
No cookie cutter program will make the strongest version of yourself, thats for sure. It must be individualized!
Great episode! I listened to this at work and am now curious to see if somehow you could get Menno’s views on this. If I’m not misrepresenting his view, there is an optimum number of sets per session per muscle when trained close/to failure. This makes sense, but you could also potentially increase your volume to a high degree through an increase in frequency
I don’t get the dead stop to kill all momentum in the bench press, but than proceed to create momentum with hip drive at every new rep.. Can someone explain. Thanks for the video.
Watching in 2019 here.
Wow, he deadlifts in loafers hahahha.
You should do a video called don’t confuse powerlifting with weightlifting and explain the difference. Most people think powerlifting and weightlifting are the same sport. They are not!
I disagree totally, Strength and Powerlifting are close to one and the same, and absolutely interchangeable. Changing between Sumo/ Conventional Deadlift for example make a very small difference to your Overall Lift (and ultimately your leverages will determine your preferred mode)…Starting Strength training leads ultimately to a Powerlifting methodology and is a gateway to becoming a Powerlifter….endgame! I can keep ranting on but I think you get the idea…
Hey Chad, thank you for the great video! It is amazing how much high quality content you put out there. I began to use your juggernaut training system 4 weeks ago and I love it! After 17 years of training I am already able to see a new boost in my performance. Keep up the great work and good luck for your competition
If you have not bought the Scientific Principles of Strength Training book from JTS then I strongly recommend you do it if you liked this video as the book is more of the same, just more in depth. Really enjoyed reading the book and watching this video, thanks for sharing Chad!
Blessings
What would you do if you wanted to do more bodybuilding stuff? If one also would like to look good naked 😉 Should be possible to have sets of 8-12 on accessory exercises through the hypertrophy and strength-periods?
Great video! Under “week 1” on monday, do you only perform 2 exercises?
+juggernaut training systems hey how can i create a strength block like this for my self?
Best podcast I think they’ve done (from my subjective standpoint).
Truly a fantastic resource
Notification squaaaaaaaad!!!!!!
Where my peach bois and thicc bois at? �� ��
Got it. MRV doesn’t exist, Dr Isratel is a charlatan, and hypertrophy is synonymous with volume. Thanks for the great content guys!
So would it be smart to apply this same undulation and progression with obviously more volume and less intensity as well as less specificity for hypertrophy and keeping me the reps from 6-12
Very interesting approach… Very much in line with how I’ve going about my training pre-pandemic. Glad to see it validated by such an authority as Dr. Helms.
Would you share which books are in the background? I can recognize Poor Charlie’s Almanack, is that right? Anyway, thanks for the amazing content you are producing!
So why do you wear Oly shoes for powerlifting? I’m thinking about making the switch from flat footed to Oly shoes. I’ve been experiencing knee pain and was wondering if the switch is worth it.
Great episode, as always. I’d be interested in seeing Israetel’s response. It feels like there are so many different theories on how to optimally progress that it can lead to paralysis by analysis or constantly changing directions and chasing a different target. “In the pursuit of what’s optimal, we shouldn’t abandon what’s working” ( 1:13:56) wise words.
hey coach. I have a question. What should be done after 4 weeks? go back to week 1 but with progressive overload comparing to the previous week 1? also the link for the hyperthrophy block cannot be used at the moment is there a valid link for now?
What if you are a raw lifter who squats low bar. What would you suggest I do when it says comp squat then low bar? Would I do a different variation instead of more low bar?
Hello.Can İ ask a question?
İ live in Azerbaijan where It is impossible to find a good coach.Can I get stronger with only using your books, articles, sites?
Not judging dude, just asking, why the suicide grip? With that much weight. I know it puts the weight over your wrist better, but damn, be careful dude
Hey Chad,
I was wondering, you said you’ll be running a strength block twice and the percentage are between 70-85% depending on the day whether it low/med/hi. So in every hi day for example, if my max bench is 100lbs and its between 80-85%, so every time its hi day for my bench, do i just keep doing 85lbs maybe even 90 or 95lbs. But do i stay around that ballpark everytime? Or do i add an extra set or even bump my max up?
I kind of do both. I heard once that PR are never broken in the gym, only competition. When I train in the gym my squats are atg and my bench has barely an arch. That is to get strength. And sometimes I do get my bench arch up high to push more weight and perfect the technique. Very well explained sir, good job!
When you write 75-80% do you just cycle the same loads every time? Or do you work from 75% intensities to 80% as the weeks progress? So week 1 75%, week 2 77%, week 3 80%?
+Juggernaut Training Systems How, when and how often do you re-establish your max lifts? Would that change based on the lifter’s experience?
awesome video! would love to see how you peak after a strength block. I’m not quite an elite lifter yet but I do benefit really well from high volume training.
Does anyone know the video they are referencing at 1:05:20 discussing
RPE and their perceived effort on dips?
demetris parker https://youtu.be/JDn5755piog Check out my Powerlifting weighed in at 173 1300 total competition 565 deadlift 290 pause bench and 445 squat at age 20 overall Athlete football my and track in transition to college football and i run a 4.44 40yds 10.96 100m and 22.27 200m and 37in at 5’7 I really would love your help ikno I have potential to do 100% better
Is there a particular total volume for the strength sessions, meaning like a rep range for all of your working sets? Here it seems as though you are hovering between 20-25. But is that adjusted as your training progresses to increase work capacity?
What are the thoughts behind specific exercise selection based on the daily stress of HI vs Med vs Low How do you choose to prioritize a specific movement for a specific stress vs another. Are high days best served with competition specific lifts vs variations while low days might better serve those variations?
Helms is fast becoming my favourite voice on this topic. His conclusions are so gloriously logical.
So we finally found the problem with Omar’s calves, too much volume killing them gains
His squats are so beautiful. no knee cave in whatsoever, evenness throughout, and clean. I aspire to be Chad when I grow up
For an athlete coming off an injury where they essentially could do very little lifting for an 8 week block, would you recommend running one or two hypertrophy” blocks in a 30 week competition prep?
Wow, my programming is very similar. This just helped dial in my understanding of using percentages better. Thanks!
Frequency of lifts; intensity of lifts. Off season training for a Master Powerlifter over 50 years of age?
Already listened on apple podcasts app but just here to say that this episode was fire!!!
Damn Omar, I put this on for my parents to watch and you start with that erectile dysfunction intro?!
Great episode guys. Love listening you two. Great advice always. I wish more begginners to watch you guys.
Loved the chat about volume landmarks and adding sets for hypertrophy. Eric made some really good points. This cleared a lot of things up for me personally thank you!
Do you have a spreadsheet that show this more clearer where i can plug in my maxes so i can use this method to get stronger in my main lift?
Chad, I have no $$, and I must learn how to phase potentiate on my own. What would be a great help to me is for you to let me know which one of your posts I should study in order to prepare for a meet that is 20 weeks away. I need to design a peaking block and I will have to do it on my own. I want to use your posts to help me do that. I just got done with a meet last weekend and pulled 600 DL and a bench 290. I wasn’t able to do the squat because the meet filled up too fast before i could get my $$ in. I would have been going for a 525 squat.
So love the videos. I never miss them. I can’t wait to hear more about standard deviations from the mean:) Jo
Hey Chad I recently signed up for Strong360. I was hoping there would be one there on peaking, just like the one on hypertrophy, but it doesn’t seem like it has been made yet. Can I please ask you do so? I’m really interested in learning as much as I can about programming and I feel I understand hypertrophy and strength training pretty damn well, but I would like to see how someone like you peaks. I have a general idea of it, but there is always more to learn.
I’m not really sure what you mean by low medium and high intensity here. Isn’t 3 sets of 6 reps @ 75% of one rep max at 9 rpe the same “intensity” as 3 sets of 5 reps @ 80% of one rep max at 9 rpe? I. E., it would seem to me that both of the above examples would produce a similar stimulus amd fatiqueand and thus require a similar recovery time?
I want to win the hyper trophies. great podcast. I hope these ideas really get disseminated. (Big word for Omar)
Hey Chad,
thanks for the very informative video:)
One quick question on the part at 18:00 about the different rep schemes:
Why is it that grouping them together in blocks (hypertrophy block, strength block, peaking block) is better compared to undulating the different rep schemes on a daily basis like for example monday squat strength, tuesday bench hypertrophy etc.?
I personally find both approaches appealing and would like to know why one is superior to the other when guys like for example Eric Helms suggest the 2nd route with the argument that hypertrophy really isnt a real adaption that you can train for, but much rather a byproduct of strength training that occurs once you get sufficient volume above a certain intensity threshold in.
I would appreciate a quick answer as I’m currently putting together my next training cycles after reading your book, which is awesome by the way, thanks man:)