How To Design A Bench Press Program

How To Design A Bench Press Program | JTSstrength.com

Рет қаралды 52,203

2 жыл бұрын

Chad Wesley Smith presents a step by step guide of how to design effective bench press training programs by individualizing volume, frequency, exercise selection and progression strategy for each lifters needs.
How To Design A Squat Program: • How to Design a Squat ...
How To Design A Deadlift Program: • Designing Deadlift Tra...
Videos referenced here are:
Principle of Overload: • Smart Training is Hard...
Finding Your MRV: • Finding Your MRV | JTS...
Finding Your Frequency: • Finding Your Frequency...
Undulating Periodization Strategies: • Undulating Periodizati...
Best Exercises to Improve Your Bench: • Best Exercises to Impr...
Utilizing Variation for Fatigue Management: • Utilizing Variation fo...
Addressing Bench Press Weak Points: • Bench Weak Points
Selecting & Progressing Weights: • Selecting and Progres...
Try the JuggernautAI App for 2 weeks FREE at www.juggernautai.app/
Learn more:
Powerlifting Program Design Manual: www.jtsstrength.com/product/t...
Scientific Principles of Strength Training: www.jtsstrength.com/product/s...

Пікірлер: 54

@escobari Жыл бұрын

this channel is criminally underrated

@JuggernautTrainingSystems Жыл бұрын

Agreed

@CrazyLocoInsane1 10 ай бұрын

I though this guy Bromley had more subs??

@Ckjohn77kg Жыл бұрын

0:00 Intensity 3:14 Volume 9:46 Frequency / Split / Exercise Selection 21:30 Lifter B Example 25:41 Progression

@ahmedwael1028 Жыл бұрын

thank u🥰

@idvoka 2 жыл бұрын

Been running the AI program for 9 months now and just finished week 2 for the peak. Progress has been better then I had hoped for. As a 54 year old recreational lifter the AI has been incredible. Am using weights that I havent touched in over 25 years. Thank you so much

@JuggernautTrainingSystems 2 жыл бұрын

Love to hear it

@jackcunningham3401 2 жыл бұрын

A couple of weeks ago? The squat guide was a month ago. I was starting to get concerned. Also...this is the best Powerlifting channel on youtube.

@JuggernautTrainingSystems 2 жыл бұрын

Deadlift will be next week

@jackcunningham3401 2 жыл бұрын

@@JuggernautTrainingSystems haha. Well it's easy now you have the squat guide...

@jackcunningham3401 Жыл бұрын

@@JuggernautTrainingSystems It's been nine days!

@jackemarleeyoung Жыл бұрын

@@jackcunningham3401 production of all these videos at this quality takes time. They have plenty of books if you’re in a rush.

@jackcunningham3401 Жыл бұрын

@@jackemarleeyoung You do a video!

@marekrajnoha3145 2 жыл бұрын

Hello 😊, can you please make article about How to design squat, bench and deadlift program?

@joelportwood5902 2 жыл бұрын

Ending the most intense cut of my life and then on to my goal of benching 405. I've been able to maintain 365 singles once or twice a week while cutting. I look forward to trying a purposeful program such as is laid out. My only problem is a nagging upper back knot that travels to my neck. Any thoughts on if this has to do with the bench in terms of arching. I also bench with my head off the bench so maybe I need to hear from someone reputable that it's bad. Thanks for the video!

@anirudhvyas6069 Жыл бұрын

I'd like to see more of these to be honest. I think one of the things thats not talked more off is aging and training and how that affects the programs - its obviously parameterized in all of chads videos but I'd personally want to know (for selfish reasons) how 40 yo + program looks like vs 20 yo especially for volumes and recovery

@amputeefootballAfricatoworld Жыл бұрын

I have been on the search for a bench press powerlifting programmer. I found one . I am going to utilise the AI app immediately

@JuggernautTrainingSystems Жыл бұрын

Thank you

@pannonianfit1582 Жыл бұрын

hey chad any videos from you about backdown sets, what are they and how to incorporate them into program?

@kootje4700 Жыл бұрын

look the video. he told why and how

@rolfervinmalipayon8783 Жыл бұрын

Is this bench programming applicable to the incline dumbbell bench press? (Minus the peaking phase)

@actorsheart3142 2 жыл бұрын

Would love a Deadlift one too

@JuggernautTrainingSystems 2 жыл бұрын

Coming soon

@MrChrisjacksonlm Жыл бұрын

When you have these A C B sessions, are you able to perform 2 of them on the same day? Or is this not recommended?

@matthewleach8953 Жыл бұрын

Are the Low and High # of sets you mention relevant to the MEV and MRV #’s that you have in your programming manual or are these updated numbers based on your findings on users using the app?

@JuggernautTrainingSystems Жыл бұрын

Definitely updated, always updating.

@fitnessbasadoenlaevidencia5378 2 жыл бұрын

👍

@bj12288 2 жыл бұрын

Will there be a option on the JuggernautAI app to do a bench only programming?

@JuggernautTrainingSystems 2 жыл бұрын

Yes

@belenusjohnston8985 Жыл бұрын

If you train bench 3x times a week could one day you do hypertrophy the next day you do strength and the next you do say close to a pr?

@JuggernautTrainingSystems Жыл бұрын

You could for sure. That is similar to a DUP setup, it could end up violating some directed adaption and phase potentiation principles but does prove to be effective for many.

@cela1709 Жыл бұрын

Should shoulder press be counted in the total volume of bench press training?

@JuggernautTrainingSystems Жыл бұрын

Yes

@LeeH3nson 2 жыл бұрын

In your methodology chad, you don't seem to propose too strongly using accessories? Is that because it's so lifter dependent, and the main lifts are meant as you lay them out, to drive progress, in the absence of accessories? Apologies if this is something covered that I've missed

@JuggernautTrainingSystems Жыл бұрын

Accessories are useful for sure, especially the bench but they won't be the make or break in your success. Complimenting each bench session with some back, some shoulders, some triceps and a bit of biceps is helpful

@LeeH3nson Жыл бұрын

@@JuggernautTrainingSystems cheers, I thought I hadnt seen a great emphasis by you on them, thanks for clearing up

@thelemasters5149 Жыл бұрын

Do I need to do decline or incline or is this sufficient? I have 365lb bench currently. Would be nice not to do the adjustments if not necessary.

@MonkeyBadAssFist 2 жыл бұрын

Juggernaut dudes, can i use your videos to re upload on new channel with different sub titles to specific regions ? Is that legal ?

@JuggernautTrainingSystems 2 жыл бұрын

Sure. Doesn’t really matter to me

@ElloAsty 2 жыл бұрын

@@JuggernautTrainingSystems What if he takes your content global and makes alot of money off it. What if this comment is taken as evidence for profitable activities without you that you haven't even considered. What if there is an "honest" error in the subtitles that damages your brand? Will this person be answering people in the comments speaking as an authority using your image? What if they use your image to build up a following and a company that rivals yours someday

@JuggernautTrainingSystems 2 жыл бұрын

@@ElloAsty yea, none of that is gonna happen.

@MonkeyBadAssFist 2 жыл бұрын

@@ElloAsty holy shit dude relax…. Im doing a favor for the people that don’t understand english. It is not illegal by the way….

@dionlee9642 8 ай бұрын

I can't seem to find the proper hand placement where my right shoulder isn't sore

@traveller6yearsago869 4 ай бұрын

Generally a closer grip will stress the shoulder less than wider grips do

@fublown Жыл бұрын

Tried to sign up and get the 2 week trial, but all I get is an error report.

@JuggernautTrainingSystems Жыл бұрын

Going through: www.juggernautai.app/

@archmaesterofpullups 2 жыл бұрын

TIL that there are people who do fewer than 30 sets of bench per week.

@joaopedromelopeet8712 2 жыл бұрын

1st

@grizzlymanverneteil4443 Жыл бұрын

AI has me lowest than the low volume :*(

@JuggernautTrainingSystems Жыл бұрын

There is certainly a reason for that, likely a combination of your individual characteristics (gender, age, size, strength, experience) indicating lower volume needs and then ratings indicating you needed less volume. If you think that you need more, in your initial questionnaire I would answer that you respond better to higher volume and recover well on the applicable questions.

@grizzlymanverneteil4443 Жыл бұрын

@@JuggernautTrainingSystems I've been with the ai over a year and making progress so I'm sure it's a combo of all those things. I started out with much more than I'm doing now but I was dying. I was just surprised that the min was 6 on hyper but it has me on 5. But it's working so I'm happy lol.