Principle of Phase Potentiation | JTSstrength.com

[@haroldchow1141]

Hello King Robert Baratheon

[@dleonardo3238]

More wine!

[@aaronsoodonihm8816]

Chad - love this series. I've added 85 lbs to my total in the last 4 months after developing a series of training blocks based of off your info. The fact that all this info is free is just mind boggling, so massive thumbs up to you and the entire JTS team. Question, when is the last part of the series coming out?

[@JuggernautTrainingSystems]

Thanks. Probably late next week. Filmed it on Monday

[@aaronsoodonihm8816]

Juggernaut Training Systems Awesome, thanks!

[@habibr4982]

Where can I get some soviet sport supplements?

[@atlantairon6424]

GREAT as always. and it's all free info WOW. you should set up a playlist on YT with all 7 videos

[@JuggernautTrainingSystems]

Thanks. We do have a playlist for them

[@churde]

youtube doesnt deserve cws greatness

[@Jimmy33561]

Best informative powerlifting channel hands down

[@top5base105]

You are the absolute man! I've been a fan for a while now (since the videos you made when you were at Super Training) but only recently since I've started thinking about creating my own program I've realised how many amazing informative videos you have made. I've looked at so many videos from all over KZbin about programming and the principles you need to keep in mind when creating a program but I never really new what I was looking for until I saw these videos. The way you explain everything and set it all up on the whiteboards so we can see exactly what you're talking about is fantastic. I'm going to attempt my own 16 week cycle in the next week or so when I get it all figured out with full confidence that I won't be wasting my time like I have done so many times in the past. Thanks man!

[@JuggernautTrainingSystems]

Thank you.

[@mattvarela]

this is the best strength training theory series ive seen so far, im really grateful guys, keep it up, cheers!

[@Borkos16]

Just thank you guys for all of those videos :D

[@philclarke3660]

Dem beard gains. I ran the Championship Program twice and it really makes all the training principles stick when you're actually practically applying them in a program.

[@JuggernautTrainingSystems]

Glad to hear it helped.

[@Zlaterrr]

what kind of gains with the championship program?

[@strengthtalks]

Supreme material! Keep it up with GREAT content

[@Jinreeso]

The handful of people who disliked have no clue how valuable this information can be.

[@PoppyMusica]

Where is the creating a hypertrophy block?

[@feloniouscainage4322]

Awesome video as usual, thanks all!

[@RadioFreeJoe]

you guys are killing. definitely the best content

[@teevard]

Really great video Chad, these keep getting better and better.

[@foornaa]

This is exactly what I was searching for

[@jbenedettopower]

Awesome video Chad ! I got your books and Love them So far ! See You In A comp somewhere Soon 😊

[@JuggernautTrainingSystems]

Thanks

[@nickangelovski4358]

Thank you Chad, that was awesome 😎

[@TheLenyon]

This channel is remarkable

[@wendyreid1678]

You speak your science so well.

[@George_activebodywork]

This video is spot on.

[@thehumblebardmusic]

Shred advert on before CWS telling me to stop watching KZbin videos in order to change my goals. I think I'd rather listen to Chad

[@devos3212]

Brilliant stuff yet again!

[@Fazlifts]

Quality information

[@ianmcstruthers9937]

I think people dont understand the difference between powerlifting training and general strength training for sport preparation. If you're preparing for sport and need to get stronger but also be prepared to display said strength at all times, then block periodization may not be ideal. Some sort of DUP or WUP would be better. It's different than powerlifting where you know you have one day 6 months out where you have to perform vs possibly having a competition for sport that is reoccurring every few weeks

[@ianmcstruthers9937]

Yeah managing fatigue with ice hockey must be rough

[@obviouslee1949]

1:24 - When you say "teach those muscles to produce more force" are you talking about a real physical change to the fiber that allows them to produce more force or a neural adaption by using heavier weights? Like being able to send and receive signals more efficiently? I was always under the impression that any growth of type 2 muscle fibers would equal same force production assuming you are neurally proficient and that the actual physical construction of the fiber remains the same regardless if doing sets with 70% or 85%.

[@hossysantelli6435]

Top Shelf advice Chad think too many people think peaking programs are PROGRAM'S and don't understand the difference in programming or base Building excellent advice keep it up great video

[@HaarisMajidTraining1]

"Soviet sports supplements" lol. Another great video

[@kizo82]

I'm a simple man. I see new JTS video, I like.

[@MichaelCowann]

Chad Thank you so much quick question. in a hypertrophy phase would it be more optimal doing 12 sets of 3 instead of 3 sets of 12? that way its more specific and you can maintain better form and power while using slightly heavier loads

[@JuggernautTrainingSystems]

Michael Cowan no. The higher rep sets will grow more muscle because they're closer to failure and have more significant metabolite effect.

[@johnp6295]

Juggernaut Training Systems I'm in no way, shape or form an expert on this, and you're probably a 100% right, but haven't studies shown that there is no difference in hypertrophy between sets of 12 x 3 and sets of 3 x 12? Only difference being the ackumulated strength, where the 12 x 3's show a remarkable increase compared to the 3 x 12's. Maybe I've got all of this information skewed. I think I read it from one of Greg Nuckols artikles and might I have gotten something wrong.

[@SugarWeasel1227]

Unfunny Asshat They both work but 3x12 is better than 12x3 for hypertrophic gains b/c doing a set of 12x3 takes considerably longer than 3x12

[@dessertstorm7476]

Guys where can I get soviet sport supplements?

[@walkerbradshaw]

The Moscow GNC

[@kristiyan2073]

Great info, am really enjoying these videos! Gonna buy your books soon :) I've got a quick question. I was thinking of running a "Bulgarian method" for my squat after a 3-4 month hypertrophy block of high volume and density. Should I do a month or two of a more general strength oriented block and after that start squatting 5 times a week as a pseudo peaking block? And nice beard gains btw.

[@JuggernautTrainingSystems]

Yes, that would be more proper application of this principle. Hypertrophy to Strength to Peaking.

[@kristiyan2073]

Thank you :)

[@Daniel.Patrick.Walsh88]

this has to be true. which is why I always change every few months from heavy doubles and singles and when I just know I'm tired out I'm up back to high reps and hypertrophy.

[@mysnackr]

Very helpful - thank you.

[@northug22]

If I don't compete, should i still have a peaking phase or should I just change between Hypertrophy and General Strengh?

[@JuggernautTrainingSystems]

Just Hypertrophy and Strength is fine.

[@MrDamnLosthegame]

What is your opinion on emphasizing certain qualities during phases in training instead of strictly focusing on those qualities? For example, a lifter during a high volume phase, a lifter squats for sets of 8 in the beginning of the week and 5 at the end of the week. During a peaking phase the lifter does sets of 4-5 in the beginning of the week and sets of 1-2 at the end of the week.

[@Gates2Aion]

I tried DUP for almost 1 year my biggest regret in powerlifting it was a 12 week program from a popular youtube power lifter

[@balintlosonci3578]

Amazing clariry, thanks! I'd like to ask the other way round: if your main purpose is hypertrophy, adding in some strength cycle would still have benefits?

[@VanillaBearBeeston]

How do you feel this correlates with changes in body composition? I know Mike recommends Bulk -> Maintenance -> Cut. How does that align with Hypertrophy -> Strength -> Peak?

[@JuggernautTrainingSystems]

You don't wanna cut during peak. That should be a maintenance time.

[@McMeatBag]

It's interesting just how similar endurance and strength periodization is

[@eugenepoon]

Is the hypertrophy phase pointless if an intermediate lifter is in a caloric deficit?

[@JuggernautTrainingSystems]

Would be very hard to add muscle in a deficit yes.

[@eugenepoon]

Juggernaut Training Systems If an athletes wanted to drop a weight class which stage(s) would you recommend him or her to go on a caloric deficit?

[@daytonasayswhat9333]

@@eugenepoon I think they say the hypertrophy phase in other videos.

[@StaleyTraining]

Great content Chad

[@nathanpang7791]

Great series, extremely educational. Why can i not find your jiu jitsu conditioning manual on your site? Ive been trying to order one since i discovered your site. If its not for sale anymore, maybe dr. Mike, who has some bjj experience can do a video with you?

[@JuggernautTrainingSystems]

Thank you. Yea. Not available anymore. Sorry.

[@johnbodden5138]

How does this differ from 'Concentrated Loading', does 'Potentiation' have the same theoretical application?

[@Godverdommenee]

You adressed that in your variation video, but should you always have a high variation when being in a hypertrophy block? Would you program that for a beginner that has not perfected their technique yet? Maybe leave, for example, the competition bench in it as a variation twice a week and compliment it with close/wide/incline? Maybe those even as the primary movement of the day?

[@Naptownstreetsquid]

If I was only going to buy one book which should I get? CWS book or the scientific principles of strength training from Dr Isreatel?

[@gregoryknotts653]

Great series CWS! This is immensely helpful. Following this type of structure, would it be ok to add a second squat day per week, mainly using heavy doubles / triples during the hypertrophy phase, or would that be detrimental?

[@johnp6295]

Hi, Chad! If I'm not trying to peak for a meet, can I cycle hypertrophy and strenght phases and not include a peaking phase, or is the peaking phase mandatory for neurological and technical adaptation?

[@JuggernautTrainingSystems]

Not mandatory. You can just alternate between hypertrophy and strength. Peaking may just be valuable to learn how you peak best and to avoid staleness.

[@johnp6295]

Juggernaut Training Systems Thank you so much for the reply!

[@manaakiobrien2106]

How about the type of cardio and its suitability to your lifting phase?? for example you'd do aerobic while doing strength and anaerobic while doing hypertrophy.. or is there not any difference in effect???

[@ijustthinkitisfunny4660]

That beard : so clean, so fresh. Had to watch the video twice because I was distracted by the beard.

[@jaredmacfarlane8732]

Maybe this is a dumb question but is the peaking phase necessary in terms of 1RM for an athlete or bodybuilder or general fitness? Obviously all very different styles of training but is the peaking phase specific to powerlifting or could that be applied to most programs?

[@josteinrekustad2758]

If you don`t compete in powerlifting, can you focus on peeking, general strenth and hypertrophy in the different lifts and still get good results? Like peeking training for deadlift, general strenth in bench and hypertrophy traning in squats and cycle it?

[@JuggernautTrainingSystems]

Yes, its not ideal but isn't going to be terrible. Since squat and deadlift training have more overlap, keeping them in similar phases is preferable, while bench could be trained differently.

[@josteinrekustad2758]

Thanks for the reply and advice. This channel is awsome, I`m learning so much! Thank you again for putting out such high quality videos and sharing your knowledge.

[@JHMninja89]

kek 14:08 soviet sports supplements

[@StevenSeril]

You came to Ironground!

[@cpaoi88]

Hey, Love the videos, fantastic series. I was wondering how you choose to progress your training maxes from block to block of the same type? For example I'm coming off of my first serious lifting injury and I lost a lot of size while recovering. I'm planning on doing multiple consecutive hypertrophy blocks to try and rebuild. The juggernaut method realization week gives a very concrete method for increasing your training max from block to block, what's your approach in your more current methodology?

[@JuggernautTrainingSystems]

This will help: kzbin.info/www/bejne/o2iahJtrf6qSoac

[@francoisstrength]

A 3 month peak would kill me haha. But then I do my hypertrophy and general strength almost together. (They blend together for me, for instance something with the volume of around 5x5 type programs would be done during one week then higher volume the next then triples for lots of sets the next then repeat that kind of thing not neccesarily in the same order. But basically I just take anything from the medium to high end of the volume spectrum for my general strength and hypertrophy phase. Right now I do not know when the next meet is going to be and I'm keeping my eyes open for one near me so I'd like to always be ready to do a peaking cycle of about a month to get to top strength.

[@francoisstrength]

The IPF is less well organized in South Africa than the US lol.

[@chrisgerlach1380]

How would i use phase potentiation given that I'm both an oly lifter and a powerlifter?

[@JuggernautTrainingSystems]

This will help: kzbin.info/www/bejne/aHPFgKSgaKh4jq8

[@markjaidii6493]

Excellent video series, Thank You! I have a question about hypertrophy. Many bodybuilders say that the optimal way to build muscle is to go to failure, do drop sets and forced repetitions. "Annihilation of the muscle" -> rest until recovered and do again. Could this kind of training be part of the hypertrophy block? Do you recommend to avoid training to failure and beyond totally, or do you see it has some uses for power lifters? Can I spice up training with these techniques or should they be avoided totally?

[@markjaidii6493]

Thanks very much for the reply. :-)

[@Chaosdude341]

That fuckin' beard was majestic.

[@jordik889]

Hey Chad, I'm a bit confused at the moment. Should every stage of training (beginner, intermediate, advanced) us phase potentiation? Or should it only be used for advanced athletes? Because what I read in Practical Programming from Mark Rippetoe, he says a beginner should progress every workout and an intemediate every week. Only an advanced trainee needs more time to develop a certain aspect. Would you agree with this? Looking at the Texas Method for example, it doesn't really periodize in blocks and it is made for intermediates as far as I know. My actual question is: should you use phase potentiation for intermediate lifters or should you use something like a Texas Method or is it even possible to do a DUP-style programming with bigger gaps between the reps? Hope you can clear some things up, great content!

[@JuggernautTrainingSystems]

Hey Jordi, Yes, every level should use phase potentiation but the proportions of the phases will differ based on experience. In brief, Beginners need longer Hypertrophy and Advanced need longer Peaking. What Rippetoe is saying will work but lots of things work for beginners while still be sub-optimal. Here are some more in-depth videos we have on the topics: kzbin.info/www/bejne/eHLPqnZjecyXopI kzbin.info/www/bejne/a4rNZ6Z6nJKDm8U

[@jordik889]

Thank you Chad! Thanks for spreading the knowledge :)

[@simonkahuna123]

hi Chad, since for football the phases are gpp, alactic power, alactic capacity, would you aim to peak strength and speed earlier in the off season, and then work on mainting it during alactic capacity phase?

[@baw5xc333]

I wonder how one would use this principle for strongman, since reps can be done for time or max effort depending on the competition. Would a decent strategy be to essentially always train in the high rep/hypertrophic phase until it's determined what kind of event will be at the competition, then transition to lower reps if an event requires it?

[@JuggernautTrainingSystems]

Specificity is principle #1 so you need to know what events are in the next contest so you can effectively apply them. Peaking will still be the phase before competition but you need to make sure that Phase is the most similar to what you'll be doing in competition, whatever that competition may be.

[@baw5xc333]

Thanks for the response. Love the content.

[@Barbellprofessor]

Brian Alsrhue is the man for strongman programming!

[@nickdrobec7665]

Which intermediate 3x per week program would you recommend, that isn't TM or Madcow?

[@McMeatBag]

Where can I get some Soviet Sport Supplements?

[@gerrycochran9446]

Should you run a peak in your normal training cycle even if you don't plan to compete at that time?

[@JuggernautTrainingSystems]

Gerry Cochran it's not necessary but can be useful to better understand how you respond to peaking training.

[@tkaminski550]

Oh I see now how he squatted 400x2.

[@tkaminski550]

Yea, the beard...

[@jordanhess6542]

i need that shirt. hoping the shirt alone will get me over the 400 mark in my squat (400lbs, not 400kg like CWS) :)

[@ianjohnson3954]

I just finished three mesos of hypertrophy and am in the middle of a strength meso now. My numbers are not quite as high as my last strength meso (which preceded the hypertrophy mesos). Is that normal? Can I expect my numbers to climb back to where they were and beyond by the end of my second strength meso? I cut 10 lbs during my hypertrophy mesos but was hoping to maintain strength and thus improve my wilks score.

[@JuggernautTrainingSystems]

It is definitely not uncommon. Hypertrophy is part of building the best foundation (which can mean digging down to stick with the skyscraper analogy from the video) to be able to eventually build a taller building.

[@ladyinblackorange9245]

Thank you for all of the info you provide. Very helpful. :) Not only are you intelligent but very funny as well. :) :)

[@JuggernautTrainingSystems]

Thank you

[@ethancntower8850]

Technically couldn't you start with strength training which would have benefits for when you switch back to hypertrophy?

[@JuggernautTrainingSystems]

You could definitely do that if Hypertrophy is the ultimate goal because Strength does potentiate Hypertrophy but this video is about Powerlifting, so even if you started with Strength it would still go Strength, Hypertrophy, Strength, Peaking.

[@christiandawson5031]

Are you associated with Renaissance Periodisation? Same principles...?

[@JuggernautTrainingSystems]

I’m the co-author of Scientific Principles of Strength Training

[@christiandawson5031]

@@JuggernautTrainingSystems oh nice :) I just finished watch them all from Mike Isratel and was surprised to see it here too. I’ll be sure to watch all yours too I’m sure there’s more data I can get and apply.

[@trevorjones5075]

Hey Chad I'm currently a highschooler just getting into powerlifting and I have a question for you. For the weight classes, where is the cut off until you are in the next one up? I asked the powerlifting coach at my school and he did not give me a clear answer.

[@JuggernautTrainingSystems]

For example, the 198# weight class is anyone up to and under 198#. So if you were 198.5# you'd be lifting as a 220#. Now keep in mind that the weight classes are actually KG based so it may be 198.3 and under or something but that's the idea.

[@trevorjones5075]

Thank you for the clarification!

[@jimglass4226]

what would you say the length of each block should be in regards to the last? by that, I mean if you hypothetically were doing a 3 month hypertrophy phase, would the general strength phase and peaking phase also be 3 months, or does it vary from person to person depending on how fast they adapt?

[@nathanielstoppelman9630]

And would defeat the point of adapting to maximal loads because you would finally peak and be ready to go but then you'd have 3 more months and would have to dial back again and start over cause that 1rm will only budge so much once you've actually peaked

[@jimglass4226]

I was thinking the same thing with the peak. but I'm curious to know if the hypertrophy and general strength blocks would be the same length.

[@nathanielstoppelman9630]

He also says they can both be between 3 weeks - 6 months depending on how bored you wanna get, the peak is where things really speed up

[@jimglass4226]

Yea, I get that. But I was wondering if there was a relation in length between the two. Like if the hypertrophy block was 3 months, does the strength block HAVE to be 3 months, or is there no direct correlation and you just switch when you feel ready?

[@nathanielstoppelman9630]

Sounded like when you feel you've created a good base and start to slow down

[@itscalledcrackitsgreat2455]

Dammit I love this guy

[@gregk3543]

chad what is all this novice routines that just focous on getting stronger to get bigger?? I mean they arent increasing the volume that much as a matter of fact the program is the same week to week and people still make gains just by getting stronger, how do u explain this?

[@JuggernautTrainingSystems]

Greg K simple explanation that you stated yourself, they're novices. Lots of things that aren't optimal work then but that doesn't mean they're giving optimal results.

[@gregk3543]

Some people on the internet define beginner as someone with less than 6 months in the gym and someone who cant progress workout to workout, u guys define it as under 3 years. What do you think? Does it rly take 3 years to achieve intermediate status?

[@abdullahalmosalami2801]

The beard is magnificent.

[@marvin2200]

the videos are great

[@cbrown8180]

I've made a program where the hypertrophy phase is 3 weeks, strength phase is 2 weeks and the peaking phase is 1 week. Followed by a week of de-loading. does that seem like a solid block schedule or should I increase the length of time for each phase? Also at the end of each cycle (after the de-load week) I test my ORM for the 3 main lifts and adjust percentages. Am I on the right track? I've only been lifting for 5 months.

[@JuggernautTrainingSystems]

3 weeks is the minimum length a phase should be to have time for adaptations. For a beginner with only 5 months of experience you will still see progress on the schedule you described but it isn't optimal. I'd consider longer phases like 8-12 weeks of hypertrophy, 4-6 weeks of strength and then a peak or go back into hypertrophy.

[@cbrown8180]

Thank you for the insight... NOTHING CAN STOP THE JUGGERNAUT!

[@jb_kc__]

370lbs what a unit

[@thebigdogg9765]

"Soviet sport supplements" haha

[@Fwcaballero57]

Hey Chad, How would you apply this principle to athletes that need to use different modalities in competition? Thinking Specifically of Football players? Do you still block periodize with distinct blocks? or more concurrent? Thanks awesome content as always

[@JuggernautTrainingSystems]

Thanks. Yea I use blocks but since specificity is different goal, it all changes. We go alactic capacity, alactic power, alactic capacity.

[@Fwcaballero57]

thats an awesome way to divide thanks so much.

[@thomasbotica883]

"Soviet sports supplements" fucking lol!!

[@loungeroomlifting2223]

"Oright" - CWS

[@adrianbraysy3111]

Fantastic content! Do you think training will look different depending on how we classify the different qualities, and do you think it will affect results? For example, is there a difference between doing hypertrophy, strenght and peaking phases VS doing say GPP, Speed Strength/Strength speed and absolute strength/delayed transformation/taper phases?

[@JuggernautTrainingSystems]

The important thing to remember is that for Phase Potentiation to occur, a phase must increase the potential effect of the next phase, so they have to be logically organized.

[@gatman18]

Soviet sport supplements, hilarious😂😂😂😂

[@schleel7703]

Haha soviet sport supplements Great video as always!!

[@omgwtfthx]

Jacked and Fat :D Chad you are the best!!!

[@ThatStrongCowpoke]

My teacher asked why I was watching Alex Jones, I was greatly offended

[@JuggernautTrainingSystems]

As am I

[@ianmasinde7781]

Soviet sports supplements :-) hahahah

[@mikem6029]

Does that beard increase the potentiation of each phase?

[@danieljonsson2384]

Lol. Chad was a bit bigger, stronger and swolen here then he is nowdays.

[@Barbellprofessor]

Soviet sports supplements 😂 dead

[@TheRaju991]

Cover picture for sex appeal. Definitely

[@ForeverPulling]

What should an intermediate do if they're in a hypertrophy phase but their technique isn't quite good enough for those sets of 7-12 on low bar squats and sumo deadlifts? I could just high bar and SLDL but it seems counter productive when I could still be getting bigger as well as stronger on my main lifts.

[@JuggernautTrainingSystems]

High bar and SLDL are better choices for Hypertrophy anyways because they tolerate high volume better.

[@ForeverPulling]

So you'd potentially have a late intermediate (450 squat/500 dead @180) take 4 months totally off the competition movements, or just reduce their frequency to once a week with some submaximal 5s to keep some strength specificity?

[@JuggernautTrainingSystems]

You could keep some light technique in if you'd like but it isn't necessary to keep the competitive movements omnipresent in the training. Powerlifting movements just aren't technically complex enough to warrant it. A 3-12 week strength block and 3-8 week peaking block is going to be plenty of time to regain and refine technical prowess before competition and after a hypertrophy block.