BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley Have big training goals and don't know the next move? Reach out to me for a consultation! ✅ DM me on Insta: @Bromarama ✅ or email: bromley@empire-barbell.com ⭐Full Workouts Uploaded DAILY on Patreon⭐ www.patreon.com/alexanderbromley
for me 531(old version) is great training program. it really helped me to gain a lot of strength. in 6month i gained 60lbs(27kg) on my deadlift. never tried one rep max but i can deadlift 404lbs(183kg) for 8reps without touch and go at 182lbs(83kg) bodyweight
@@wallesdrop3026You just keep adding the weight as you're supposed to. 5-10 pounds a week for as long as you can. If you fail, just don't raise the weight for another cycle
Awesome video! I’ve been running juggernaut for a little over a year now, I switched from 5/3/1. You are 100% right on the self-contained aspect of it and not having to worry about crushing PR’s. I’m not competitive, so I went over a year without testing my one rep max and I got way stronger not worrying about it.
Legitimately one of the best channels on youtube, thank you sincerely for posting these. Keep doing what you doing here, the explaining, the methods, the layout, its golden. It's like crash course for programming, simply amazing.
I just discovered your vids and really appreciate your intelligent content. As an individual who has been working out for 40+ years, never to compete, but just trying to stay in shape, I've bounced all over the map trying different fitness platforms - basic gym workouts, CrossFit, Olympic training (which I can't do anymore, since knee replacements), kettlebell training - I'm finally getting to a point, where I'm trying to be more intentional and smart about my training. Subsequently, I'm looking at and trying different programs now. I tried Dan John's Easy Strength and the Big 21 programs, Fabio Zonin's Body building program and these programs introduced me to the concept of focusing on the basic moves - push, pull, squat, deadlifts, hinge, carry. This has been where my focus has been over the last year or so. Only recently have I come across programs such as TM and 5/3/1, which I look forward to exploring further. As you may guess, I completely agree with Wendler in that fitness and strength training is a life long pursuit. My question to you is whether it is possible to incorporate Olympic lifts and kettle bell training along with a H/L/M split effectively, or is that overtraining? Currently, I'm doing a H/L/M, but adding two 'movement days', one focusing on clean and jerk (I can still do that movement, but not snatch) and the other day focusing on kB and farmer walks. So, I'm training five days a week. Am I overdoing this? Apologies for the long winded tome, but, based on your excellent videos, I felt you were the right guy to put this question to. I would be interested to read any programs that you have developed. Thank You, : D
You putting so much content lately.. youtube does not deserve this for free, but hey, thanks alot! your content is gold! Have been doing juggernaut for nearly 2 years, nice training method, I turned mine 1RM into 5 RM on the 5's blocks💪
5/3/1 evolved a lot. It used to be a simple progression as you said, where Wendler said: you can do deload every 3 weeks but you don't have to, you can do some rows as assistance if you like, you can do AMRAP sets or not, up to you. While I still was making progress, I was maxing out pretty much every week and I could feel the fatigue accumulating. Current Forever 5/3/1 version is explained much better with introducing Leader/Anchor cycles. Leader: reasonably light, lots of volume, build the foundation Anchor: all out, see how strong you became (PR sets, optionally Joker sets etc) There is also a mandatory deload between them which I will not be skipping anymore.
I had a similar experience, and I'm glad to know my intuition has served me right, I've only read up to Beyond 5/3/1. I found myself getting burned out from PR sets every week after 8-10 weeks, so I tweaked it and started a leader phase without even knowing it. Listening to your body is key for keeping you on the right track. If you don't mind sharing, how often does he recommend switching between leader and anchor phases?
Incredible how all that is really good about 5/3/1 comes from the very first one. I got a little disappointed with beyond, and very disappointed with forever... Having said that, 5/3/1 é a great way of training. BTW, very good channel man, hope it grows!
Love the content. I appreciate the side by side comparison. Two things of note regarding 5/3/1. One of the most popular templates is called BBB(boring but big). It addresses some of the criticisms regarding volume in the program. Its 5x10 using either the main lift or an alternate movement at anywhere from 30-60%(I think you can even do higher than 60% but that could be brutal imo) depending on auto regulation. Also Wendler now recommends a deload on the 7th week depending on how you feel.
Thank you, I get a lot of input from people who follow Wendler more closely than most. A few things: I made sure just to compare the main mode of progression for the main lift here. Most 5/3/1 modes have backoff sets and volume beyond the main progression, but Juggernaut also has prescriptions for accessory. Boring But Big specifically recommends starting at an absurdly low percentage, so it still falls short early on of the volume you would get from just following the main Juggernaut progression. But this is a key difference; Juggernaut moves more aggressively and condenses stressors to work towards an end point where 5/3/1 is content to have you progressing 5x10s indefinitely until you burn out or get bored and swap something else. The modes they recommend are appropriate for their respective flight plans. I'm inclined to re-edit the video for how much the deload thing gets brought up. This is a review of a popular program in a book that is still sold, not so much a review of Wendler as a coach or source of content and guidance. When he makes a 5/3/1 3rd edition, I will revise.
@@AlexanderBromley 5/3/1 seems to be something people either love or hate for some reason. I think your comparison is well done. 5/3/1 has been my personal intro to powerlifiitng over the last couple of years. I was aware of Juggernaut but did not know a great deal about it. I am basing my program off of the beyond book. Wendler seems to try and take criticisms into consideration and seems willing to modify things. I like it because its simple. Full disclosure I am a 46 year old lifetime lifter that has been powerlifting for about 18 months. I try to program for myself, my 14 daughter who is also a powerlifter, and a 17 year old son that is a wrestler. We could all probably benefit from programming done by a professional but for now we are all progressing. Again, love the content on our channel, its has helped me learn a lot
After running Juggernaut Method twice and having many years of experience with 5/3/1 Forever programs, I disagree with the idea that 1 progresses you any faster than the other just because of the Training Max Progression. There are many ways to push progression besides the weight on bar. Lower test times, increase quality of each rep, push assistance harder, push cardio/conditioning hard if you have the energy for it. I will stick with Juggernaut Method when I feel like I've gone too long without going heavy and need an intensification phase, but otherwise 5/3/1 Forever is a way bigger toolbox for long term growth.
One doesn't progress you faster in the sense that it makes you stronger quicker, it progresses you into increased loads faster. I'm actually a fan of having short cycles of training that can be ran indefinitely with little thought or variation. You are right that there are many ways to progress, but that leads many to try to use all of them. The huge toolbox is part of the bone I have to pick with 5/3/1; such a toolbox isn't needed for any one person. Long term, you are best finding the few big markers for growth and milking them for all they are worth.
Thank you for all the great content. Its kind of hard to remember every bit of the knowledge but i think i can learn alot from trial and error along with your information
Really enjoying the content !! Learning alot ! Could you do a video on your opinion on low frequency training. Alot of guys believe in only training 2-3x a week in 80-90% range. Thanks Alex
He Fucking loves low frequency. He loves it so much. I’m his favorite lifter and all I do is low frequency. Ok I’m kidding. He has some great thoughts on this from gym talks. I hope he makes one.
I am going to run a 15-week tweaked Bullmastiff with 10's, 8's, 5's, 3's and 1's. I really liked the amrap-driven progression and the excellent fatigue management from wave to wave but I would like to bump up the volume of the main lifts. 5x10+ @ 50%, 6 x 8+ @60%, 7 x 5+@ 70%, 8 x 3+@80% and 10 x 1+ @ 90%.
@@AlexanderBromley candito 6 week is still the best peaking program I've ever ran. I hold it in super high regard and I've done them all. For those that don't want to fuck with RPE (I dont!) Its amazing. For cookie cutters, its tough as nails.
First I have to say thank you for putting out content that fills in gaps these programs usually leave, for novice and intermediate lifters. I heard you mention mixing your cycle approach depending on the movement. In other words, have you found success in implementing training cycles more specific to the lift? (Step loading for upper body, wave or a true linear progression for lower body) thanks man!
Not alot of comments on the Juggernaut Method. I have used it to put about 100 pounds on my deadlift in about a year. I would also recommend The Scientific principles of strength training.
I wasn't aware of how much more popular 5/3/1 was until I made these vids. That's awesome! Did you have any trouble running the squat and dead side by side or was it pretty doable?
@@AlexanderBromley Actually I did after 2 or 3 cycles(around 40 weeks). The volume weeks went well and I would hit my AMRAP on the 10's &8's waves but eventually ld get stuck on the 5's or 3's and fail to set a weight PR. I chalk that off to technical break down of my squat technique which is thereason why I have watched all of your training videos. The way you break things down into laymans terms helps immensely.
@@AlexanderBromley maybe it's not as popular among powerlifting pros,but most of us average Joe's usually start with the basic 5x5 and then transition into wendler's 531,most of the routines that pros use are to damn complex,while 531 is very straight forward for us gym goers that want to improve our compound lifts😉
2 times a week. But what to do on the other day during the week? Example week 1: Then monday What? 5x10 60% again? Friday 5x10 60% week 2: Then monday What? 5x10 67.5% again? Friday 3x10 67.5% Week 3: monday? , friday 1x10+ 75% but monday What %? Basically What work do I do on the secondary day?
Hey Alex, just rewatching this video. Do you have any thoughts about the JM 2.0 for Strongman section in the book? Do you think you could do a review of the part of the book? Thanks (Also love this channel and congratz on the upcoming book!)
This is a fantastic video and you covered alot of important information. So is it ok to max when you're not in a peaking phase? Thanks in advance, I love your work!
If you're running the conjugate system it's completely fine, although you get better results during preparation phases if you cap it in the 90-95% range. Then run a peak and push for a true 100% on your competition/mock comp day
2 times a week. But what to do on the other day during the week? Example week 1: Then monday What? 5x10 60% again? Friday 5x10 60% week 2: Then monday What? 5x10 67.5% again? Friday 3x10 67.5% Week 3: monday? , friday 1x10+ 75% but monday What %? Basically What work do I do on the secondary day?
I have to ask: will 1x main lift a day be enough for the natural lifter (especially smaller guys)? I've mainly followed programs where the program is either 3x or 4x weekly and the frequency for the main lifts are done 3x or 2x (in a 4x weekly program) a week. Izzy from Powerlifting To Win mentioned there was another format of The Juggernaut where the program was 5x weekly (squatting 5x, benching 3x and deadlifting 1x).
531 forever has a shit load of advanced templetes in it to switch from go into more advanced training its worth buying the hardcover for 40 bucks. Theres a method where you can do back off week before the most heavy week . Also you can do heavy squat week on a diffrent week .
Alex, thanks for another great video! Do you also recommend going with a training max of 90% so your heavy wave is really only 81% (.9X .9) or using a true max for the Juggernaut. I ran it and found it too light using a training max of 90% so personally I would use a real max. TIA.
2 times a week. But what to do on the other day during the week? Example week 1: Then monday What? 5x10 60% again? Friday 5x10 60% week 2: Then monday What? 5x10 67.5% again? Friday 3x10 67.5% Week 3: monday? , friday 1x10+ 75% but monday What %? Basically What work do I do on the secondary day?
It's so funny watching so many of your videos I looked at what was on the blackboard before the video started and said "That's a wave load with don't block training thrown in" yeaaaahhhhhhhhhhhhhhhhhhhhhhhh I'm learning lol
I'm very interested in the step method and I know you've touched on it but I was wondering if you wouldn't mind doing a little more in depth video or point me in the direction of either a video or reading material you're familiar with that goes into detail.
I've found with wendler if I miss reps I usually need a deload. I'll drop all TMs by 10% and work back up over a few weeks. You push the 1+ sets and make new PRs on those in the mean time.
Juggernaut allows for a huge amount of reps in the earlier weeks but this leads to overestimations in 1rm for example I squatted 110kg for 19 reps in realisation 10s wave but by intensification 8s wave I'm supposed to squat 140kg for 3 sets of 8 then 155 for an amrap which is a gross overestimate, should there be a cap on the number of reps plugged into the calculator following the 10s wave?
2 times a week. But what to do on the other day during the week? Example week 1: Then monday What? 5x10 60% again? Friday 5x10 60% week 2: Then monday What? 5x10 67.5% again? Friday 3x10 67.5% Week 3: monday? , friday 1x10+ 75% but monday What %? Basically What work do I do on the secondary day?
A few things I'd recommend to anybody planning on giving (at least based on my experience as a garage lifting hack) Juggeranut a shot, keep your estimated 1RM _very_ conservative at the start and stick to the recommended 'reps in the tank', RIR, PRE whatever you like to call it, for each wave. Failure to do either can have you grinding before you know it. The program also uses set rest intervals for the different waves to regulate intensity and improve work capacity. Its also a fucking shit tonne of volume and sets if your use to more traditional programming. I found this a real breath of fresh air though.
@@timbot5875 3 weeks later...10s Acc - 60 sec / 10s Int - 90 sec / 10s Real - as needed. 8s Acc - 75 sec / 8s Int - 115 sec / 8s Real - as needed, and so on. If these cant be met, then any reasonable rest period that lets you get your sets, just so long as its consistent throughout.
If k used juggernaut 2.0 and started of estimated 1rm too high. let’s say i started cycle of 1rm being 200kg then on the last cycle still estimated 200kg. When I restart the full wave should I add 2,5kg on my 10 reps wave and autoregulate after that. Or use same weights as before but try to pr in reps? Basically if I started of and ended with the same 1rm during the full 12 weeks. When I restart cycle. Should I restart with +2,5kg or try to PR in reps?
So i need to ask this: Is the 5/3/1 method kinda like the better training for starting the whole powerlifting/workout thing until you get more used to it/ comfortable with it and a better feeling for your body? And after that, after like 3 or 4 months you could start training the juggernaut 2.0 way? Really focusing on getting 'from Point A to Ponit B' as you mentioned it?
if you do 531 right by 3 months in your still on base phase you would completly mess up the process . you have to be honest and start at a low training max to build base up . around month 5 the intensity goes into peak
quick question , on block one on your board , how long is this 4 weeks or 1 week, ( if it is 4 weeks , why on week 2 only 3 sets and on week 3 only 1 set , can you pls explain this ) tnx , how about accessory exercises.
I'm starting to get very lost watching all these videos as there always seems to be some kind of negative reason as to why you shouldn't do each programme. I was going to try 5 3 1 to increase my deadlift at intermediate level but now it looks like the rate of strength increase will be very slow. Which is the most effective intermediate programme for this then? I have a 270kg Deadlift at 92kg FYI which I have built by trying to increase my max each week followed by a back down set.
Is there an app or something that will tell me what to lift for juggernaut or something? These numbers make my brain hurt. Thinking is my day job. At night I just want to lift heavy things.
I have never followed a program before and I’ve been racking my brain trying to figure out where in this program I could slot into, based on my last bench workout, which was: 105kg x 10 (rpe 8 or 9) 105kg x 10 (rpe 9.5) 105kg x 9 (rpe 10) 105kg x 8 (rpe 10) Then a bunch of accessories including a few sets of 8-10 rep floor press at basically rpe 9/10 (which was my first time doing it), couple sets of weighted dips and finishing my tris with a band. I’ve made a lot of progress this way but I train kinda stupid, as you can see. Where could I slot into this program based on these numbers or should I just start again?? I was thinking that I could peak this strength I’ve built and start again based on that new max, but again, where in the program could I theoretically start??
If it didn't say it in the most recent edition of 5/3/1 (2nd edition), it's beyond the scope of this video. If Wendler wants to change the scripture he can write a damn update! Curious where you heard that? All the 'updates' I'm getting from those who follow Wendler more closely seem to be a mish-mash of articles, posts, and pieces pulled out of his add-on books, which I think is unreasonable for the lay-person who splurged on one of his books to be expected to know (which is why I keep the review to the text). Testing at 12 weeks seems pointless considering you are increasing it after each wave. And what happens after you test? Do you reset completely or pick up where you left off? Either option still lends itself to a very slow, monotonous progression.
@@AlexanderBromley its in 531 forever mate! The newest version of his stuff (yes, he says its the current version and the only one he really supports) But yes indeed, He has over 9000 "531 templates" now 😂 i can hook u up a peek if you want?
The test is basically an amrap with your training max...the jist is, you you adjust depending on the result. Its too keep you in that submax sweet spot so to speak.
Can the Juggernaut Method be done for Benching 3 times a week e.g. Monday Wednesday Friday? Or is it supposed to be for just 2 days / week. I'm looking for a great 3 times a week Bench program that'll get me through (early) intermediate phase, my current 1RM is ~130 kg (285 lbs)
60% for 10 feels like a warm up, would you not detrain rapidly at these low intensities? I understand allowing room for growth, but 60% for 10 is like RPE 1
75% is typically a 10 rep max (with some skewing higher or lower). 70% might represent a max 10 at several sets with the same weight. Working at absolute rep maxes at the start of your training is a reeeaally bad habit and it doesn't take a lot of sets to light you up if you arent used to it, so 60% works well as a starting point for many. After a peak, where you spend several weeks away from volume and likely a couple of months away from high reps, 60% for 1 or 2 sets of 10 will obliterate you. Now this is likely less true for brand new lifters and very small lifters so if you can tear through multiple sets of 10 at 60% off the couch and without breaking a sweat, you're likely in one of those camps.
@@AlexanderBromley That makes sense - I'm not disputing it, you guys clearly know your stuff and your channel has been an absolute gem since I've found it. Just found it surprising!
Love these programs but the every 4th week deload is terrible for most natural trainers. Way too much time wasted. Juggernaut would be much better if you had a deload every 8 weeks instead of every 4. Never understood why they all do this, at least for the upper body.
The turtle always beats the hare. Difficult for the general lifter to be able to continue heavy lifting for 8 weeks at a time, the percentage of lifting is a bit high as far as cns stimulation. Atleast on wendlers, i.e 60 70 80. In your theory it would go something similar to 65 70 75 next week 70 75 80 and so on. Although low volume, it's high intensity especially if you follow the Amrap principals. But in all honesty if you can handle 8 weeks at a time, it would go against the principal's of the program. But go ahead and do it,
@@thecadincolehour6502 I competed for years and no one deloaded every 4th week especially upper body. Lower body is different but still seems like overkill. Wendler has even changed his tune on this as well.
@@sportstrainingsystems4575 then let's discuss. Tell me why you need to deload a press every 4th week. I'm betting Bromley doesn't deload that often either with traditional programs. Maybe a super high frequency high volume routine but generally no.
Why does 531 get a bad wrap? Is it because it was made and catered towards high school football players? I want to run 531 Forever since I have the book but I'm always so hesitant cause it just seems like 531 is put down as something that isn't that great.
531 is awsome buy the book an listen to jim people ignore the point of having a 90 percent training max . the point is to build the base. you wont need to max out for half a year or more just listen to the program an add as you go . all my numbers jumped massive
@@heveyweightheveyweight5399 idk I just get so bored with 531 and figured I’d come back to it in the distant future once my progress slows down to warrant such a slow pace of progression.
Rest depends on a lot of things, but for most powerlifting programs when the intensity is high (low reps) I would say 3-5 min, maybe more if you need it, but with the higher reps I generally do 2-3 min. It’s kinda all up to you and how your body works.
Wendler doesn't recommend taking the deload every 4th week. Does Chad have input on how often to deload on Juggernaut? Personally, I like the look of the inverted method.
@@dennisnordlund902 I think it's new in Beyond 5/3/1. Obviously the orginal way to run the program is still good, but people can generally get away with skipping every other deload week at least for the first few cycles. So you do weeks 1, 2, 3, increase training max, 1, 2, 3, 4.
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
barbellapparel.com/Bromley
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
www.patreon.com/alexanderbromley
for me 531(old version) is great training program. it really helped me to gain a lot of strength. in 6month i gained 60lbs(27kg) on my deadlift. never tried one rep max but i can deadlift 404lbs(183kg) for 8reps without touch and go at 182lbs(83kg) bodyweight
how do you know the percentages if you dont do PRs
@@wallesdrop3026estimated 1rm
@@wallesdrop3026 you just keep adding 2.5kg every cycle, without retesting maxes
@@wallesdrop3026You just keep adding the weight as you're supposed to. 5-10 pounds a week for as long as you can. If you fail, just don't raise the weight for another cycle
@@godwarrior3403 so yoyre doing the same cycle over and over again?
Awesome video! I’ve been running juggernaut for a little over a year now, I switched from 5/3/1. You are 100% right on the self-contained aspect of it and not having to worry about crushing PR’s. I’m not competitive, so I went over a year without testing my one rep max and I got way stronger not worrying about it.
Legitimately one of the best channels on youtube, thank you sincerely for posting these.
Keep doing what you doing here, the explaining, the methods, the layout, its golden.
It's like crash course for programming, simply amazing.
Bro you deserve a larger audience. Your videos are always phenomenal and I’ve been lifting for 20 years. Do you do private coaching?
Yes sir, for members at our facility and online. DM for inquiries
@@AlexanderBromley Done
I agree. This should b the go to channel
I just discovered your vids and really appreciate your intelligent content. As an individual who has been working out for 40+ years, never to compete, but just trying to stay in shape, I've bounced all over the map trying different fitness platforms - basic gym workouts, CrossFit, Olympic training (which I can't do anymore, since knee replacements), kettlebell training - I'm finally getting to a point, where I'm trying to be more intentional and smart about my training. Subsequently, I'm looking at and trying different programs now. I tried Dan John's Easy Strength and the Big 21 programs, Fabio Zonin's Body building program and these programs introduced me to the concept of focusing on the basic moves - push, pull, squat, deadlifts, hinge, carry.
This has been where my focus has been over the last year or so. Only recently have I come across programs such as TM and 5/3/1, which I look forward to exploring further. As you may guess, I completely agree with Wendler in that fitness and strength training is a life long pursuit.
My question to you is whether it is possible to incorporate Olympic lifts and kettle bell training along with a H/L/M split effectively, or is that overtraining?
Currently, I'm doing a H/L/M, but adding two 'movement days', one focusing on clean and jerk (I can still do that movement, but not snatch) and the other day focusing on kB and farmer walks. So, I'm training five days a week. Am I overdoing this?
Apologies for the long winded tome, but, based on your excellent videos, I felt you were the right guy to put this question to.
I would be interested to read any programs that you have developed.
Thank You,
: D
The charts really help. Thanks.
Just discovered this channel and im amazed at how much content is put out thanks a ton
You putting so much content lately.. youtube does not deserve this for free, but hey, thanks alot! your content is gold! Have been doing juggernaut for nearly 2 years, nice training method, I turned mine 1RM into 5 RM on the 5's blocks💪
5/3/1 evolved a lot. It used to be a simple progression as you said, where Wendler said: you can do deload every 3 weeks but you don't have to, you can do some rows as assistance if you like, you can do AMRAP sets or not, up to you.
While I still was making progress, I was maxing out pretty much every week and I could feel the fatigue accumulating.
Current Forever 5/3/1 version is explained much better with introducing Leader/Anchor cycles.
Leader: reasonably light, lots of volume, build the foundation
Anchor: all out, see how strong you became (PR sets, optionally Joker sets etc)
There is also a mandatory deload between them which I will not be skipping anymore.
I had a similar experience, and I'm glad to know my intuition has served me right, I've only read up to Beyond 5/3/1. I found myself getting burned out from PR sets every week after 8-10 weeks, so I tweaked it and started a leader phase without even knowing it. Listening to your body is key for keeping you on the right track. If you don't mind sharing, how often does he recommend switching between leader and anchor phases?
what is a joker set?
Sets that go beyond what is recommended.
Like 105 110 and 115%.@@wallesdrop3026
Riversidian here. can't wait to check out Empire once the quarantine is over
Incredible how all that is really good about 5/3/1 comes from the very first one. I got a little disappointed with beyond, and very disappointed with forever...
Having said that, 5/3/1 é a great way of training. BTW, very good channel man, hope it grows!
Awesome analysis man. You're videos are picking up steam I'm seeing them all over Reddit! Keep cranking out the high quality content
Love the content. I appreciate the side by side comparison. Two things of note regarding 5/3/1. One of the most popular templates is called BBB(boring but big). It addresses some of the criticisms regarding volume in the program. Its 5x10 using either the main lift or an alternate movement at anywhere from 30-60%(I think you can even do higher than 60% but that could be brutal imo) depending on auto regulation. Also Wendler now recommends a deload on the 7th week depending on how you feel.
Thank you, I get a lot of input from people who follow Wendler more closely than most. A few things:
I made sure just to compare the main mode of progression for the main lift here. Most 5/3/1 modes have backoff sets and volume beyond the main progression, but Juggernaut also has prescriptions for accessory. Boring But Big specifically recommends starting at an absurdly low percentage, so it still falls short early on of the volume you would get from just following the main Juggernaut progression. But this is a key difference; Juggernaut moves more aggressively and condenses stressors to work towards an end point where 5/3/1 is content to have you progressing 5x10s indefinitely until you burn out or get bored and swap something else. The modes they recommend are appropriate for their respective flight plans.
I'm inclined to re-edit the video for how much the deload thing gets brought up. This is a review of a popular program in a book that is still sold, not so much a review of Wendler as a coach or source of content and guidance. When he makes a 5/3/1 3rd edition, I will revise.
@@AlexanderBromley 5/3/1 seems to be something people either love or hate for some reason. I think your comparison is well done. 5/3/1 has been my personal intro to powerlifiitng over the last couple of years. I was aware of Juggernaut but did not know a great deal about it. I am basing my program off of the beyond book. Wendler seems to try and take criticisms into consideration and seems willing to modify things. I like it because its simple.
Full disclosure I am a 46 year old lifetime lifter that has been powerlifting for about 18 months. I try to program for myself, my 14 daughter who is also a powerlifter, and a 17 year old son that is a wrestler. We could all probably benefit from programming done by a professional but for now we are all progressing.
Again, love the content on our channel, its has helped me learn a lot
After running Juggernaut Method twice and having many years of experience with 5/3/1 Forever programs, I disagree with the idea that 1 progresses you any faster than the other just because of the Training Max Progression. There are many ways to push progression besides the weight on bar. Lower test times, increase quality of each rep, push assistance harder, push cardio/conditioning hard if you have the energy for it. I will stick with Juggernaut Method when I feel like I've gone too long without going heavy and need an intensification phase, but otherwise 5/3/1 Forever is a way bigger toolbox for long term growth.
One doesn't progress you faster in the sense that it makes you stronger quicker, it progresses you into increased loads faster. I'm actually a fan of having short cycles of training that can be ran indefinitely with little thought or variation. You are right that there are many ways to progress, but that leads many to try to use all of them. The huge toolbox is part of the bone I have to pick with 5/3/1; such a toolbox isn't needed for any one person. Long term, you are best finding the few big markers for growth and milking them for all they are worth.
Really like this reviews, it really shows examples of how to apply all the different types of progressions
What are the different progression methods?
My favourite channel.
Keep the videos coming man!
Thanks!
i have learned a shit ton, your video on 5/3/1 is what made me start with it, a year sure does fly by
Thank you for all the great content. Its kind of hard to remember every bit of the knowledge but i think i can learn alot from trial and error along with your information
Can't get enough of this stuff
Really enjoying the content !! Learning alot ! Could you do a video on your opinion on low frequency training. Alot of guys believe in only training 2-3x a week in 80-90% range. Thanks Alex
He Fucking loves low frequency. He loves it so much. I’m his favorite lifter and all I do is low frequency. Ok I’m kidding. He has some great thoughts on this from gym talks. I hope he makes one.
Youve gained a sub. Excellent quality here
I am going to run a 15-week tweaked Bullmastiff with 10's, 8's, 5's, 3's and 1's. I really liked the amrap-driven progression and the excellent fatigue management from wave to wave but I would like to bump up the volume of the main lifts. 5x10+ @ 50%, 6 x 8+ @60%, 7 x 5+@ 70%, 8 x 3+@80% and 10 x 1+ @ 90%.
Thank you for this I appreciate you. I have used wendler many times and my lifts are 556 s 340b 650d
Thanks so much!!! You have such a clear way of explaining things. I learned a lot here!
Can you do canditos 6 week program? It’s pretty popular and a few years ago was probably the most popular in the powerlifting community
I've only heard of Candito, not very familiar with him, but I'll take a look!
Alexander Bromley sweet thanks dude, I really enjoy the content, can’t wait for the channel to blow up
Actually on week 4 of his program. I'll know in 2 weeks what progress I've made.
I ran that program for several cycles in 2018, it's awesome. I want to give it a couple more spins someday
@@AlexanderBromley candito 6 week is still the best peaking program I've ever ran. I hold it in super high regard and I've done them all. For those that don't want to fuck with RPE (I dont!) Its amazing. For cookie cutters, its tough as nails.
First I have to say thank you for putting out content that fills in gaps these programs usually leave, for novice and intermediate lifters. I heard you mention mixing your cycle approach depending on the movement. In other words, have you found success in implementing training cycles more specific to the lift? (Step loading for upper body, wave or a true linear progression for lower body) thanks man!
I was thinking, the inverted option might be a good solution to use for deadlift only (or squat) for the stronger guys. Thanks, appreciate the content
Every time i see a thumbnail for your videos I always think its Hafthor Bjornson
lol Stolen Valor
Jiu Jitsu is why I lift. 👊🏻
Awesome content, love all your vids👌🏻
Not alot of comments on the Juggernaut Method. I have used it to put about 100 pounds on my deadlift in about a year. I would also recommend The Scientific principles of strength training.
I wasn't aware of how much more popular 5/3/1 was until I made these vids.
That's awesome! Did you have any trouble running the squat and dead side by side or was it pretty doable?
@@AlexanderBromley Actually I did after 2 or 3 cycles(around 40 weeks). The volume weeks went well and I would hit my AMRAP on the 10's &8's waves but eventually ld get stuck on the 5's or 3's and fail to set a weight PR. I chalk that off to technical break down of my squat technique which is thereason why I have watched all of your training videos. The way you break things down into laymans terms helps immensely.
@@krisvalenti4141 .
@@AlexanderBromley maybe it's not as popular among powerlifting pros,but most of us average Joe's usually start with the basic 5x5 and then transition into wendler's 531,most of the routines that pros use are to damn complex,while 531 is very straight forward for us gym goers that want to improve our compound lifts😉
2 times a week. But what to do on the other day during the week?
Example week 1: Then monday What? 5x10 60% again? Friday 5x10 60%
week 2: Then monday What? 5x10 67.5% again? Friday 3x10 67.5%
Week 3: monday? , friday 1x10+ 75% but monday What %?
Basically What work do I do on the secondary day?
thank you for the video, it id really great !
This channel is fantastic!!
Still good info, my man
great video, thanks
If u have the time and are interested, please review nsuns 5/3/1
Hey Alex, just rewatching this video. Do you have any thoughts about the JM 2.0 for Strongman section in the book? Do you think you could do a review of the part of the book? Thanks (Also love this channel and congratz on the upcoming book!)
Week 3, 6, 9, 12 you show one working det Only. Should I do any back off sets or?
This is a fantastic video and you covered alot of important information. So is it ok to max when you're not in a peaking phase? Thanks in advance, I love your work!
If you're running the conjugate system it's completely fine, although you get better results during preparation phases if you cap it in the 90-95% range. Then run a peak and push for a true 100% on your competition/mock comp day
Another Grt video.
Ur suddenly gonna get a sonic boom and ur subscribers are gonna go through the roof.
I like the juggernaut inverse with a +10% intensity on the entire program and multifrequency. 10 sets in one day are too much for me.
2 times a week. But what to do on the other day during the week?
Example week 1: Then monday What? 5x10 60% again? Friday 5x10 60%
week 2: Then monday What? 5x10 67.5% again? Friday 3x10 67.5%
Week 3: monday? , friday 1x10+ 75% but monday What %?
Basically What work do I do on the secondary day?
I have to ask: will 1x main lift a day be enough for the natural lifter (especially smaller guys)?
I've mainly followed programs where the program is either 3x or 4x weekly and the frequency for the main lifts are done 3x or 2x (in a 4x weekly program) a week.
Izzy from Powerlifting To Win mentioned there was another format of The Juggernaut where the program was 5x weekly (squatting 5x, benching 3x and deadlifting 1x).
Awesome 🙂 I would like to know your opinion about the GZCL-method...
531 forever has a shit load of advanced templetes in it to switch from go into more advanced training its worth buying the hardcover for 40 bucks. Theres a method where you can do back off week before the most heavy week . Also you can do heavy squat week on a diffrent week .
That channel is most underrated ever, i hope channel never grow so only the real subs can gain mass. Sorry alex
Alex, thanks for another great video! Do you also recommend going with a training max of 90% so your heavy wave is really only 81% (.9X .9) or using a true max for the Juggernaut. I ran it and found it too light using a training max of 90% so personally I would use a real max. TIA.
2 times a week. But what to do on the other day during the week?
Example week 1: Then monday What? 5x10 60% again? Friday 5x10 60%
week 2: Then monday What? 5x10 67.5% again? Friday 3x10 67.5%
Week 3: monday? , friday 1x10+ 75% but monday What %?
Basically What work do I do on the secondary day?
What i didnt like about the program is it hits you in the head with high volume since you never build up to the volume like on russian programs.
It's so funny watching so many of your videos I looked at what was on the blackboard before the video started and said "That's a wave load with don't block training thrown in" yeaaaahhhhhhhhhhhhhhhhhhhhhhhh I'm learning lol
My bench is 120 squat 130 deadlift 170 ohp 80 in kg for one should I do 5/3/1 or juggernaut
I'm very interested in the step method and I know you've touched on it but I was wondering if you wouldn't mind doing a little more in depth video or point me in the direction of either a video or reading material you're familiar with that goes into detail.
What happens if you miss a rep?? Do you have to re-evaluate your 1RM on that lift?
I've found with wendler if I miss reps I usually need a deload. I'll drop all TMs by 10% and work back up over a few weeks. You push the 1+ sets and make new PRs on those in the mean time.
Juggernaut allows for a huge amount of reps in the earlier weeks but this leads to overestimations in 1rm for example I squatted 110kg for 19 reps in realisation 10s wave but by intensification 8s wave I'm supposed to squat 140kg for 3 sets of 8 then 155 for an amrap which is a gross overestimate, should there be a cap on the number of reps plugged into the calculator following the 10s wave?
The book does suggest capping the increase in training max, and suggests a few ways of doing it.
I ran Juggernaut a couple of months ago, I got surprising gains in the deadlift. Highly recommended.
2 times a week. But what to do on the other day during the week?
Example week 1: Then monday What? 5x10 60% again? Friday 5x10 60%
week 2: Then monday What? 5x10 67.5% again? Friday 3x10 67.5%
Week 3: monday? , friday 1x10+ 75% but monday What %?
Basically What work do I do on the secondary day?
The online foam is great very helpful people
Seems a little too complex. Thank you for sharing.
A few things I'd recommend to anybody planning on giving (at least based on my experience as a garage lifting hack) Juggeranut a shot, keep your estimated 1RM _very_ conservative at the start and stick to the recommended 'reps in the tank', RIR, PRE whatever you like to call it, for each wave. Failure to do either can have you grinding before you know it. The program also uses set rest intervals for the different waves to regulate intensity and improve work capacity. Its also a fucking shit tonne of volume and sets if your use to more traditional programming.
I found this a real breath of fresh air though.
Dav Dave thanks for this, I can’t find any recommended rest times apart from on the inverted method, can you’re;l me where you found this?
Using 90% of 1RM to set the weights for the program is definitely a good idea.
@@timbot5875 3 weeks later...10s Acc - 60 sec / 10s Int - 90 sec / 10s Real - as needed. 8s Acc - 75 sec / 8s Int - 115 sec / 8s Real - as needed, and so on. If these cant be met, then any reasonable rest period that lets you get your sets, just so long as its consistent throughout.
which is better for intermediate people who are lifting from 1-2 yrs only.
Not enough back volume for me personally everything goes up other then deadlift
Fun fact: When Chad Smith is not doing strongman he is the drummer for the Red Hot Chili Peppers
If k used juggernaut 2.0 and started of estimated 1rm too high. let’s say i started cycle of 1rm being 200kg then on the last cycle still estimated 200kg. When I restart the full wave should I add 2,5kg on my 10 reps wave and autoregulate after that. Or use same weights as before but try to pr in reps?
Basically if I started of and ended with the same 1rm during the full 12 weeks. When I restart cycle. Should I restart with +2,5kg or try to PR in reps?
So i need to ask this: Is the 5/3/1 method kinda like the better training for starting the whole powerlifting/workout thing until you get more used to it/ comfortable with it and a better feeling for your body? And after that, after like 3 or 4 months you could start training the juggernaut 2.0 way? Really focusing on getting 'from Point A to Ponit B' as you mentioned it?
if you do 531 right by 3 months in your still on base phase you would completly mess up the process . you have to be honest and start at a low training max to build base up . around month 5 the intensity goes into peak
quick question , on block one on your board , how long is this 4 weeks or 1 week, ( if it is 4 weeks , why on week 2 only 3 sets and on week 3 only 1 set , can you pls explain this ) tnx , how about accessory exercises.
I'm starting to get very lost watching all these videos as there always seems to be some kind of negative reason as to why you shouldn't do each programme. I was going to try 5 3 1 to increase my deadlift at intermediate level but now it looks like the rate of strength increase will be very slow. Which is the most effective intermediate programme for this then? I have a 270kg Deadlift at 92kg FYI which I have built by trying to increase my max each week followed by a back down set.
Seems like a bunch of lifters are doing BJJ now. It's hot
Is there an app or something that will tell me what to lift for juggernaut or something? These numbers make my brain hurt. Thinking is my day job. At night I just want to lift heavy things.
Liftvault has a spreadsheet for both the regular and inverted versions, and there's an android app just called juggernaut that seems to work as well
What side is you reps and what is sets? Is it 1, 3, and 5 reps and 10 sets, or is it 1, 3, and 5 sets and 10 reps? I wish you would say what's what.
I have never followed a program before and I’ve been racking my brain trying to figure out where in this program I could slot into, based on my last bench workout, which was:
105kg x 10 (rpe 8 or 9)
105kg x 10 (rpe 9.5)
105kg x 9 (rpe 10)
105kg x 8 (rpe 10)
Then a bunch of accessories including a few sets of 8-10 rep floor press at basically rpe 9/10 (which was my first time doing it), couple sets of weighted dips and finishing my tris with a band.
I’ve made a lot of progress this way but I train kinda stupid, as you can see.
Where could I slot into this program based on these numbers or should I just start again?? I was thinking that I could peak this strength I’ve built and start again based on that new max, but again, where in the program could I theoretically start??
Can blank spreadsheets of these programs be downloaded?
google liftvault
Is that your knick knack shelf behind u😅
531 doesn't add infinitum any longer.
You Reassess your tm every 12th week.
If it didn't say it in the most recent edition of 5/3/1 (2nd edition), it's beyond the scope of this video. If Wendler wants to change the scripture he can write a damn update!
Curious where you heard that? All the 'updates' I'm getting from those who follow Wendler more closely seem to be a mish-mash of articles, posts, and pieces pulled out of his add-on books, which I think is unreasonable for the lay-person who splurged on one of his books to be expected to know (which is why I keep the review to the text).
Testing at 12 weeks seems pointless considering you are increasing it after each wave. And what happens after you test? Do you reset completely or pick up where you left off? Either option still lends itself to a very slow, monotonous progression.
@@AlexanderBromley its in 531 forever mate! The newest version of his stuff (yes, he says its the current version and the only one he really supports) But yes indeed, He has over 9000 "531 templates" now 😂 i can hook u up a peek if you want?
The test is basically an amrap with your training max...the jist is, you you adjust depending on the result. Its too keep you in that submax sweet spot so to speak.
@@maxxfury13 are you a fan of the new leader anchor macrocycle? I dunno how to feel about it compared to the old 531
This is a small thing Alex, but Juggernaut is actually
6+x5 @70%, 4+x5 @77.5% and 1+x5 @85%
7+x3 @75%, 5+x3 @82.5% and 1+x3 @90%
Can the Juggernaut Method be done for Benching 3 times a week e.g. Monday Wednesday Friday? Or is it supposed to be for just 2 days / week. I'm looking for a great 3 times a week Bench program that'll get me through (early) intermediate phase, my current 1RM is ~130 kg (285 lbs)
Couldn't answer your question but Greg Nuckols has a free 3x week bench program that's covered on this channel.
60% for 10 feels like a warm up, would you not detrain rapidly at these low intensities? I understand allowing room for growth, but 60% for 10 is like RPE 1
75% is typically a 10 rep max (with some skewing higher or lower). 70% might represent a max 10 at several sets with the same weight. Working at absolute rep maxes at the start of your training is a reeeaally bad habit and it doesn't take a lot of sets to light you up if you arent used to it, so 60% works well as a starting point for many. After a peak, where you spend several weeks away from volume and likely a couple of months away from high reps, 60% for 1 or 2 sets of 10 will obliterate you. Now this is likely less true for brand new lifters and very small lifters so if you can tear through multiple sets of 10 at 60% off the couch and without breaking a sweat, you're likely in one of those camps.
@@AlexanderBromley That makes sense - I'm not disputing it, you guys clearly know your stuff and your channel has been an absolute gem since I've found it. Just found it surprising!
Have you read "The Powerlifting Design Manual" by Chad Wesley Smith???
Love these programs but the every 4th week deload is terrible for most natural trainers. Way too much time wasted. Juggernaut would be much better if you had a deload every 8 weeks instead of every 4. Never understood why they all do this, at least for the upper body.
False...
The turtle always beats the hare. Difficult for the general lifter to be able to continue heavy lifting for 8 weeks at a time, the percentage of lifting is a bit high as far as cns stimulation. Atleast on wendlers, i.e 60 70 80. In your theory it would go something similar to 65 70 75 next week 70 75 80 and so on. Although low volume, it's high intensity especially if you follow the Amrap principals. But in all honesty if you can handle 8 weeks at a time, it would go against the principal's of the program. But go ahead and do it,
@@thecadincolehour6502 I competed for years and no one deloaded every 4th week especially upper body. Lower body is different but still seems like overkill. Wendler has even changed his tune on this as well.
@@sportstrainingsystems4575 then let's discuss. Tell me why you need to deload a press every 4th week. I'm betting Bromley doesn't deload that often either with traditional programs. Maybe a super high frequency high volume routine but generally no.
So the training max is there to prevent fatigue?
Is this like an advanced program?
Why does 531 get a bad wrap? Is it because it was made and catered towards high school football players? I want to run 531 Forever since I have the book but I'm always so hesitant cause it just seems like 531 is put down as something that isn't that great.
531 is awsome buy the book an listen to jim people ignore the point of having a 90 percent training max . the point is to build the base. you wont need to max out for half a year or more just listen to the program an add as you go . all my numbers jumped massive
@@heveyweightheveyweight5399 idk I just get so bored with 531 and figured I’d come back to it in the distant future once my progress slows down to warrant such a slow pace of progression.
anyone know where I can get a template for juggernaut or what accessories should be done?
Liftvault.com
When did Kyle Kinane get so jacked?
How much rest you need between sets on juggernaut?
Rest depends on a lot of things, but for most powerlifting programs when the intensity is high (low reps) I would say 3-5 min, maybe more if you need it, but with the higher reps I generally do 2-3 min. It’s kinda all up to you and how your body works.
Sensicle?
Wendler doesn't recommend taking the deload every 4th week. Does Chad have input on how often to deload on Juggernaut?
Personally, I like the look of the inverted method.
Doesn’t he? I’ve read the program that way, is it a later revision?
@@dennisnordlund902 I think it's new in Beyond 5/3/1. Obviously the orginal way to run the program is still good, but people can generally get away with skipping every other deload week at least for the first few cycles. So you do weeks 1, 2, 3, increase training max, 1, 2, 3, 4.
@@dennisnordlund902 as of beyond and forever, the deload is not that frequent
Coach！ Maybe you can do sheiko program? Typical Russian program！
Team juggernaut love to overuse fancy jargon
!!!!!!
You lost me at 10 reps. Yeesh!
If you can't stand the 10 rep wave, you could always use the 8/5/3 waves. I've been running the program for a couple of cycles now, and I like it.