Smart Training is Hard Training: The Principle of Overload

How much volume do you need to get bigger? How much intensity do you need to get stronger? The principle of overload dictates that training must be sufficiently difficult to drive adaptation and must get more difficult over time.
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[@tragicallyaids]

awesome stuff, but the background music is a bit loud; it's tough to hear what chad's saying.

[@newjackhustler77]

+tragicallyaids agreed 100%. a few times i thought it was stopping and i got excited

[@tragicallyaids]

k thanks

[@full-timepog6844]

Zharoon Zharoon wtf does English understanding have to do with the music being too loud???

[@404nobrakes]

It's not about "easily understanding". It's just distracting and annoying.

[@luukdevries8218]

@@newjackhustler77 and the

[@TheMoo1231]

2:45 "supplement use" ;)

[@m4xthegreat]

If only these videos were available 5 years ago when I started doing some broscience bodybuilding :'(. Your content is golden, thanks.

[@lkmxvst5081]

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

[@jeremssbm1615]

How did that ended up :p?

[@darkshadow54]

Easily the most informative channel on powerlifting/strength training out that. Respect for putting this info out there Chad. Your a legend.

[@saximus666]

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.

[@dangosh3340]

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

[@Peanut755]

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!

[@user-wk1rt7zq7j]

One of the best channels ever !! and one of the most detailed

[@yavorkostadinov8394]

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!

[@michaostrowski6316]

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!

[@thomashansen7]

Thank you Chad! Your videos are always great to watch. Very educational. Keep doing you

[@alexc4059]

these videos are a great addition to the book, thanks so much!

[@debreczenimate5309]

Pure gold.

[@UnderDubstepWeStand]

awesome video the editing was great for helping us to understand things

[@iamjohnyboy]

Never heard such a detailed, condensed breakdown of both strength and hypertrophy training that covers pretty much all aspects, brilliant!

[@MarkMacqueen]

Awesome video Chad, keep up the great work!

[@dylansanders6993]

Thanks again CWS for the awesome videos!💪👍💯

[@NathanKiely]

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.

[@linoflaviodemagistris]

Thank for all this FREE and repeat FREE information .

[@tyronmendes3252]

Thank you for the knowledge. I have recently started programming my strength cycles and this information is very helpful.

[@lontar4789]

Incredible content as usual, Chad. Thanks.

[@bernd9000]

a re-upload without the music would indeed be awesome. it extremely difficult sometimes impossible to understand (in terms aucustics).

[@chrisbell8418]

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.

[@JuggernautTrainingSystems]

+Chris Bell Thanks Chris

[@Dustine0309]

Lots of great info, thanks for everything!

[@sghs53gh413]

Nice Work

[@jaspermentink]

Awesome vid, very informative

[@alexandermel9987]

amazing video! thank you!

[@shivabest2469]

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!

[@michaelharvey313]

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.

[@matheusfrota95]

Awesome content !

[@manologuerrero1140]

Thank you very much bro, this helps a lot.

[@Herr2Cents]

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!

[@JuggernautTrainingSystems]

Glad it was helpful!

[@darrennvalente]

thank you again Chad, always a pleasure listening to your knowledge 🖒🖒🖒🖒🖒

[@Balonishell]

Absolutely awesome. Thank you.

[@arby.aranda]

I watch this Video OVER and OVER again!!!! I Love It! :D Thank you so much

[@hossysantelli6435]

Excellent content easy n simple understanding Top shelf advice

[@suleytronOriginal]

Great video!

[@AlKyRi]

Great video. Thanks a mil.

[@toddfano]

Love this stuff!

[@paulmartinez679]

Anyone else here to try to get better at programming

[@cellardoor8943]

yep this is surprisingly difficult

[@kilafice3045]

jim wendlers 5 3 1 is a great beginning template and you can play with it around from there.

[@TheSpiritWalk]

It will be worth the effort...keep at it

[@youtubevleisureaccount545]

Yea! Do you have any sources that helped you understand program building better?

[@drandrewetuket530]

This is amazing! Thanks a lot

[@linkbill89]

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.

[@MiroslavBrabenec]

Great explanation.

[@erikec67]

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!

[@MorteWulfe]

Erik Carlson naw, you can't do that since you lose what you already got that way.

[@HelloImCrimson]

Fuck you. Not everyone wants to be a huge ass man baby unable to fit in a shirt.

[@iamjohnyboy]

You can maintain by going through the motions

[@allterrygo5207]

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!!

[@lucasjay1000]

Holy shit, great video man. Love the science behind it

[@joakimsjovall1892]

All this for free. Thanks!

[@RichardBuehn]

That was pretty through. Good job.

[@TunnelVisionAthletic]

Best powerlifting book on the net. Go get it!

[@MrJeremyactor]

Good info.

[@seancavey5220]

This was awesome.

[@ruru9886]

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

[@klevdavful]

Excellent

[@SuperBizalz]

4:26 - 4:42 - “Fluff work.” LMAO!!

[@KeysiNinja]

Thanks so much for the free content! Also do you still have this hat for sell?

[@forestsandman]

Awesome.

[@briankelso2228]

Chad,Great stuff! Is there a plan to have the book in print form? Kind of "old School" that way.Thanks!

[@JuggernautTrainingSystems]

+Brian Kelso Thanks. Sorry, it isn't. Best bet is just taking the PDF to Kinkos.

[@peterarchimandritis4948]

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?

[@allangreensonspowerlifting6726]

Awesome video very intelligent.

[@codydavis6620]

Hey chad, good video. I was wondering how do I determine my MRV? I've been training for a couple years, and based of another video of yours I'm considered an intermediate lifter based on total. I've been focusing on hypertrophy for a couple weeks, but I'm not sure if I'm using enough volume. I find myself being pretty damn sore the day after a workout, but I feel like I could do more. I'm just not sure how how much is too much.

[@leonflowers2073]

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?

[@JohnnyKoch]

Well said

[@berner]

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 :)

[@livestrongforever]

great stuff iam a big fan

[@intelin123]

Great background music. Tell us how to download it.

[@Chumongocho]

Thanks, Chad. Just squatted my 1RM from November for 8 this Sunday (and had more in the tank) on your programming. good stuff

[@JuggernautTrainingSystems]

Damn that's awesome! Video?

[@Chumongocho]

Juggernaut Training Systems Didn't get a video cause I was using my phone to blast my soul with music

[@calvineastwood6706]

+Redline Winner Video or it didn't happen

[@tallcip65]

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.

[@calvinnicodemus9390]

tallcip65 I've heard him state, advanced lifters, 3 to 4 weeks of progressively increasing volume and intensity, followed by 1 deload week.

[@thehumblebardmusic]

How often would you have lifters at 95-100% of the current 1RM?

[@VincentLegent]

Great video! Next time you explain something, please don't put background music ;)

[@nolenlifts4661]

How about when you have 130k subs then u can decide how to make videos. I liked the music lol

[@strengthgeek8090]

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

[@kadijaish]

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?

[@JuggernautTrainingSystems]

+kadijaish Breathing/Bracing Drills have made by far the most profound difference for me in that realm: kzbin.info/www/bejne/Y3jCoKdmYp5rhLc

[@kadijaish]

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!

[@JuggernautTrainingSystems]

+kadijaish Thank you

[@OutrageIsNow]

i remember chad advocating for weighted planks also which are absolute core killers

[@kevinadu1068]

kadijaish I love Dragon flags

[@DanieiTran]

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?

[@JuggernautTrainingSystems]

+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.

[@franklogrim8510]

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

[@Riiccia]

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.

[@JuggernautTrainingSystems]

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/

[@gakagatame]

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?

[@domensterle]

Great video! HPF to 100Hz would be great though:)

[@salahalhammadi4601]

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)

[@JuggernautTrainingSystems]

This video is focused on Powerlifting (Maximal Strength Development) the other video you are referring to is for Hypertrophy (Building Muscle).

[@fanemelmorales3868]

How should I periodise it? A block of hypertrophy separated from all other cycles?

[@marvin2200]

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?

[@JokeZ1337]

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!

[@DaneKnightonFIT]

Love how humble Chad is :)

[@alexspencer-exercisedataba7375]

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.

[@JuggernautTrainingSystems]

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.

[@Danny6464]

Damn that's a lot of volume. I might need to rethink my hypertrophy programming.

[@1TieDye1]

when you say directed work towards a lift, do you mean sets of the lift and close variations or total sets that are meant to increase one lift? for example, counting my bench, close grip and spoto press vs counting all of those as well as my pec flys and tricep push downs?

[@1TieDye1]

+1TieDye1 never mind, he answered it :P

[@zack726]

+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.

[@JuggernautTrainingSystems]

+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.

[@zack726]

+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?

[@JuggernautTrainingSystems]

+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

[@ukrarussian]

2:08 need that :O

[@ratkins72]

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.

[@danvaz4464]

how do you determine MRV for a specific individual?

[@willoliver2232]

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...

[@JuggernautTrainingSystems]

Yes. It definitely is muscle specific. Check out our Hypertrophy Guide series.

[@alfredofriasrumbos]

Can I include my row sets as part of my deadlift MRV?

[@Julezproductionz]

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

[@spencermackay9020]

The content here is excellent, but the direct and straight forward talk around it is invaluable and is first class. Stay safe out there.

[@ohnenamenspieler]

Hey Chad, appreciate your knowledge. I have a question concerning MRV. the idea of MRV is, that there is a "border" where I can't regenerate the volume of my training. so most of the time we try to stay near MRV but little bit under. but I know studies, got them from Eric helmes, that say that you shall only do 80 to 120 reps per week per muscle group. but if I'd do like 20 sets of 10 reps, I'd have 200 reps. which is way more then the study says. so, now I'm confused about MRV. seem to me that the concept of MRV is violating the science there is about this topic. you might help me, clearing up that confusion ?

[@JuggernautTrainingSystems]

+ohnenamenspieler Most of those studies are on beginners or totally new people, and they do not encompass the variation of strength sport athletes. Most people who have trained for years will build up a work capacity in many cases higher than that. In the end, you can start at Eric's recommendations and try to add a few sets each month on average and see how you progress. It's it's better and better, keep adding!

[@jamfixs3895]

how many weeks do you do each cycle

[@saleraca1]

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?

[@JuggernautTrainingSystems]

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.

[@bigbobabc123]

What sort of frequency is recommended in your opinion for an average intermediate lifter?

[@JuggernautTrainingSystems]

It will vary by phase and what type of per session work capacity the lifter has. As a generalization though. Squat 2-3x, Bench 2-3x (maybe 4 for females) and Deadlift 1-2x. Watch this: kzbin.info/www/bejne/eHLPqnZjecyXopI

[@dangriffith8966]

Interesting that you did not mention "age" as a factor in the MRV. Probably just forgot it, but makes me curious if you view age as a limiting factor or not. As I have crested 50 I feel like I can continue getting stronger. I know my body doesn't seem to heal from injury as quickly as when I was young but I am not sure about recovery and growth.

[@godson23a]

GPP training can be include overloading set/week quantity?

[@robinsonn94]

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.

[@JuggernautTrainingSystems]

No it wouldn't be because the higher absolute intensity will cause more muscular damage and structural stress to the athlete.