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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

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?

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 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

Just discovered this channel and im amazed at how much content is put out thanks a ton

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.

The charts really help. Thanks.

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💪

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!

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.

Awesome analysis man. You're videos are picking up steam I'm seeing them all over Reddit! Keep cranking out the high quality content

Really like this reviews, it really shows examples of how to apply all the different types of progressions

My favourite channel. Keep the videos coming man! Thanks!

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

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

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

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%.

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

Every time i see a thumbnail for your videos I always think its Hafthor Bjornson

Thanks so much!!! You have such a clear way of explaining things. I learned a lot here!

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.

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 this I appreciate you. I have used wendler many times and my lifts are 556 s 340b 650d

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

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!

Jiu Jitsu is why I lift. 👊🏻

Awesome content, love all your vids👌🏻

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.

This channel is fantastic!!

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!

thank you for the video, it id really great !

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.

Still good info, my man

Another Grt video. Ur suddenly gonna get a sonic boom and ur subscribers are gonna go through the roof.

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!)

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 .

If u have the time and are interested, please review nsuns 5/3/1

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).

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.

great video, thanks

Week 3, 6, 9, 12 you show one working det Only. Should I do any back off sets or?

Awesome 🙂 I would like to know your opinion about the GZCL-method...

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.

I ran Juggernaut a couple of months ago, I got surprising gains in the deadlift. Highly recommended.

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?

My bench is 120 squat 130 deadlift 170 ohp 80 in kg for one should I do 5/3/1 or juggernaut

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

Fun fact: When Chad Smith is not doing strongman he is the drummer for the Red Hot Chili Peppers

Seems a little too complex. Thank you for sharing.

What happens if you miss a rep?? Do you have to re-evaluate your 1RM on that lift?

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.

That channel is most underrated ever, i hope channel never grow so only the real subs can gain mass. Sorry alex

The online foam is great very helpful people

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%

531 doesn't add infinitum any longer. You Reassess your tm every 12th week.

which is better for intermediate people who are lifting from 1-2 yrs only.

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?

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.

Seems like a bunch of lifters are doing BJJ now. It's hot

Not enough back volume for me personally everything goes up other then deadlift

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'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 that your knick knack shelf behind u😅

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.

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

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)

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?

Can blank spreadsheets of these programs be downloaded?

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.

So the training max is there to prevent fatigue?

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.

Have you read "The Powerlifting Design Manual" by Chad Wesley Smith???

Is this like an advanced program?

anyone know where I can get a template for juggernaut or what accessories should be done?

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??

When did Kyle Kinane get so jacked?

How much rest you need between sets on juggernaut?

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.

Team juggernaut love to overuse fancy jargon

Coach！ Maybe you can do sheiko program? Typical Russian program！

You lost me at 10 reps. Yeesh!

!!!!!!