Finding Your MRV | JTSstrength.com
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- เผยแพร่เมื่อ 28 พ.ย. 2018
- Strength Standards (under Member Resources): uspa.net/#
How can you determine your/your athlete's MRV? While it will still be an individualized process of trial and error, the system in this video will help you find better starting points based on known variables.
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For any of those too lazy to do the paperwork, I quickly made a spreadsheet that will do the calculations for you. Link is here: docs.google.com/spreadsheets/d/1XfzZgYi7AQ7OGxgxRONJtQag_P7DDOVrFFowZa-CWcM/edit?usp=sharing
You hear this all the time I am sure but your eyes are so dreamy.
So much generosity in the informations shared! Thank you Chad!
I buy all his books because of all the information he gives out for free. I am usually very very stingy lol but his (and Dr. Mike Israetel's) generosity almost forces me to buy books and stuff from Juggernaut and RP :)
Frustrated User That’s great. I always support content that I like.
Omg finally some straight answers than so many other channels that say “it depends” or “5-15 sets, up to you”. Thank you!
This really hit the spot, I have been struggling with this and now have a good method to estimate volume.
I can't believe this is free content. Thanks!
Chad,
This is going to be a life saver for a lot of people. Thank you!
This is so brilliant! Thanks CWS!
Thank you Chad, this will be very helpful!
one of the best videos ever. thank you!
Pushing and finding my MRV has helped so much in my last training cycle, it’s invaluable.
Citizen F1 did you buy the rp strenght book?
Thank you for this video! Just what I needed
Fascinating. Thanks for sharing. Great teaching and explaining.
Awesome video, it is close to call it seminar...
Extremely insightful
Very informative. Thank you!
Very helpful and informative. Thank you.
Am I the only one not finding the MRV sheet he mentioned would be in the description box?
You're not the only one. That is not included, and I would like to see that since the charts here are updated from the e book.
Excellent stuff. Thank you!
Chad. You are the man. Seriously all your information put on for free which is insane! Has made me so much better and smarter. Game changing dude.
Truth there. The best channel for powerlifting
That chart is actually really neat
Great preparation, highlighting, editing and sound. I'm not a film student but this was perfect. I'm just a beginner (not young) but I'm really happy with JTS and their staff- Thank-you !
Glad you enjoyed it
@@JuggernautTrainingSystems how about others like leg curls, leg extension, biceps curl? Which category should these be in
Thank you so much for this video, it's just great and allowed me to see what I was doing wrong in previous cycles. A question though: does the "stress" count only accounts for physical stress outside the gym? Or should it include high psychological stress as well?
this video deserves wayyyy more likes ..
This is a great fucking video. That's it, best way i could express it.
Thanks
Thanks to YOU
always great and informative videos, thanks Chad! and yes..those blue blue eyes.. :)
Thank you so much!
The shot of Chad and Brandon hugging is a thing of beauty.
Great stuff!!!
This is surprisingly accurate. I'm 245lbs ~20%bf 6 foot 4 and I can tolerate ~5 overloading sets of squats per week, ~12 sets of bench and ~2 sets of deadlift and deadlift is my strongest lift by far lol
Really good chart for estimating!
Тылыд
If hodor and a white walker had a baby, it would be Chad. Strong AF with icy blue eyes.
Is there any channel being more spot on in terms of applicable science for strength training?
The pinky tuck on the squats looks funny
Continue the addressing weak point series please....
Maybe you should buy his books? It has everything he goes over in the addressing weak point series already laid out.
How could someone dislike this??
Just started two months ago almost at my HS Lifts and looking to go over my PR and beyond my pain and soreness has disappeared too. 47
Great video! Could you make a video about maxing out and how often to do so ? I basically go for a deadlift conventional max almost every week.
This will help: th-cam.com/video/gqF8EoDMSGo/w-d-xo.html also watch Finding Your Frequency and any of our videos about Fatigue Management
Love you man♥️
Video Idea for you. Compare the new USAPL Qualifying totals vs USPA strength Standards.
wow very informative thank you for the video
can you do a video for the muscle groups for powerbuilding and bodybuilding
@@clintmagican already done, they are called hypertrophy guides, look them up
Very good video! One thing i dont understand: i try to incorporate a lot of upper back work like barbell, dumbell and seated rows, as well als lat-pulldowns and face pulls into my training routine for shoulder health. Do they count into my MRV (as calculated in this video)? And if so in which one? Maybe you could substract the barbell row volume from the deadlift volume but you definitely wont do that with the facepull. What about seated rows, though, etc?
For Hypertrophy you added 7 sets to the average of the weekly set range for Marisa. What would you do in a strength phase? The average set range for strength is about 2/3 of the rep range of a hypertrophy phase. Would it make sense to add 2/3 of 7 (4.66~5) sets to each lift? And for peaking would you add half of the strength phase addition to the average?
What about MRV for accessory lifts, or abs work? Do you have similar baseline guidelines as with the compound lifts?
Great video.. But wondering how much weight should you do??
Hey Chad, first let me say awesome video!! Very detailed information broken down very simply. How would you suggest going about implementing these concepts into Strongman training? How would I figure out sets per week of say heavy yoke or farmers? Would you just take some sets off of weekly squat and deadlift numbers and use them for event work? Just curious what your thoughts would be. Again great video!
Thanks. Its definitely messier to do this with strongman as weights, reps, distances and times all need to be accounted for when calculating volume. The ideas about who can generally tolerate more/less volume based on gender, size, strength, experience will still hold true but the numbers will be different for sure. I think correlating something like Deadlift and Farmers is a good start but because of the dynamic nature of the moving events, volume would likely be about half. Would be a lot of trial and error for sure.
@@JuggernautTrainingSystems Thanks for the response. That's pretty much what I was thinking. Definitely a lot of variables to play with, both in terms of strongman, as well as the principles in the video. Been messing with a few different things lately with training and this gives me some more ideas to implement for sure. I'll be sure to let you know if and when I figure it out!!
How would you marry MRV and injuries? For example, your MRV is quite high but you've sustained a chronic SIJ injury which limits you. Does that mean you're at risk of not surpassing your Minimum Effective Volume to make progress, or otherwise you could reinjure? Whilst maybe individually the muscle groups could handle much more volume.
It like an angel teaching me the MRV gospel
How would you go about applying these principles to olympic weightlifting?
I bought your book right now. Do you have printouts of the diagrams?
Does the look up table change depending on whether it’s for hypertrophy, strength, or peaking?
When you add sets to account for PEDs is that only when the athlete is on cycle or is it a for the whole duration of the program?
What about if you combine strength and hypertrophy in your weekly training? You just adjust accordingly? Anyone else having this issue?
What about 8hour arm workout? lol ... on a serious note, really good and FREE content as always. Thank you.
this is more scientific approach, rich was a nice guy, but also was the definition of Bro Science
May I be sent the PowerPoint I’ve purchased from you multiple times love the content
📧
Should i consider back exercises as bench volume or deadlift volume?
what's the primary data sources that these variables are based on?
What I would really like to know and can't find stated anywhere is some ranges or methods of calculating total systemic MRV. Mike states in his hypertrophy guides that we may want to train some body parts at MV to reduce total systemic MRV, while we are focusing on building other muscles, but I can't find that information anywhere.
I'm not sure how they actually calculated the sets of the compounds. But there seems to be a starting point somewhere.
So I think the squat(S) = 12, Bench(B) = 16 and deadlift(D) = 9. So this means that you would add the MRV to that to get the sets per week. So for Brandon S+MRV = 7, B+MRV=11 and D+MRV=4.
The only thing is for Marisa her squat and bench seem to have added one and her deadlift seems to be subtracted one. I think this might have to do with the tol deadlifting takes on the body, but I'm not sure.
Perhaps chad or someone else could clear this up?
He takes the midpoint of the MRV for each lift and then adds/subtracts from there. For example, he started at 13 for squats 17 for bench and 9 for deadlifts. Then he added/subtracted based on which categories the lifters fell in
@@KnowMotivation so that means her deadlift MRV is WRONG.
Midpoint of 6-12 is 9. For Marissa 9+7=16. NOT 14 like the video says.
Something is clearly off. I mean, if you add/substract those numbers to/from the midpoint, many many people will be outside the MRV ranges he talked about. For instance, it is easy to find yourself way over 30 sets as well as way below 10 sets for the bench. You might not be super young, not have exceptional genetics, but find out that you can do 21-22 sets of bench just because you are short and/or female, and you eat well, etc. So why does 14-20 MRV range even exist?
@@onurbole7921 I was wondering the same thing about the ranges.
Why have ranges when you always start from the middle and the ranges are not used as a cap.
Why not instead use just one number (the mean) and add or subtract based on your assessment?
is it right?
would be better to see more information in the calculator , what number ranges constitutes for weight , height , strength , experience .
Do you think there is a height to weight ratio at which lifters are negatively impacted in terms of recovery?
Is there a link for the PowerPoint presentation so we can use that template to assess athletes?
Concerning MRV ranges, the maximal points like, for example, 20 sets for bench in hypertrophy phase - these shouldn't be exceeded? How do you count exactly, should I start with 14 sets and add sets according to athlete's assesment?
Is it possible to do a video like this one but for MEV? Thanks!
So for someone intermediate who’s been lifting for seven years what would my numbers be around generally just general guidelines is all I’m looking for I’m used to doing four sets of bench and squat and some other exercises
How do I adapt this for performance de-hancing drugs?
The classification chart Chad was on about www.lift.net/2013/05/09/classification-standards-for-raw-elite-uspa/
Would this give me my MRV for just Bench volume or all pushing exercises?
How would you differ doing MRV for weightlifting and snatching and clean and jerking and those pull variations over a deadlift
This will help answer some of those: th-cam.com/video/Fml6aShTA4w/w-d-xo.html. Also check out Max's book, Strength Development for Weightlifting.
Are the higher volume and lower volume labels backwards on the slide where you go through the two lifters' data? Maybe I'm reading it wrong. Either way awesome video, thanks for posting this!
It is right on the first screen, the +/- stuff is the right way though so it wont affect the practicality of the chart.
@@JuggernautTrainingSystems got it. Thanks. You guys are awesome!
@@JuggernautTrainingSystems Have you linked a printout of the chart? I can't find it if you did. Regardless, this is quality information conveyed in a very easy to understand yet informative fashion.
I'm not clear on the base number of sets (hypertrophy for me) before considering modifiers (age, sleep, peds, etc).
Could someone clear it up for me?
The range graphic says 8-20 which to me seems wide to start with. Should I start at 14 and then apply modifiers?
Are these sets per week ?? For one session training or for the whole week training ???
I assume all of this applies to strength training as well?
Do you have any articles at JTS or RP that address the seeming arbitrarity of your definition of "working sets" given the nature of RPE and it's effects on fatigue? I seem to recall seeing somewhere that you would count sets @7+ toward the total sets number, but 7-10 is still a huge range. I'd think that in terms of fatigue generated, a set of 5 deadlifts @9.5 would constitute far more volume than a set @7.5.
With the MRV way of looking at things, is there an implicit average RPE for all sets in a given week (say @8 for example) that must be assumed in order for these numbers to be accurate?
I'd also suggest that the same dilemma could be encountered when counting sets of comp movements compared to reduced ROM variants of those movements at the same reps/rpe.
I don't normally reply to youtube videos but it seems like you address comments quite a bit. Thanks for the great content.
That's address around the 21 min mark
You're amazing
So if these MRV's are mainly for heavy compound type lifts, how do you program lighter accessory work? Like would leg extensions count as .5 of a set towards squat MRV? Cable flies / peck deck? And so on. Thanks!
watch mike izraetels video or read hypertrophy guide on rennaisance periodization. he talks about all of this. but basically yes, everything adds to your mrv. it is even at the end of this video around 21 minute
That is what I got from the vid. The lighter exercises will count towards it but not as much. I think he mentions squats and leg press in the vid and effectively counts leg press as 0.5.
@Mikail Tellem um yeah. Everything matters.
@@coen071993 well i am currently trying hypertrophy training using mike izraetels advices and nelieve every work set counts same in the total volume. if you are really trying progressively find out where is your level push ups during metabolite phase even fuck you up . i am not even talking abiut 9x10 frint squat after heavier 70-80 percent deadlift
I've watched most of the videos, but pardon me if you mentioned this somewhere: does overhead press count in the bench volume? Currently I'm doing ~40 % bench, ~40 % bench variation and ~20 % OHP for pressing.
Yes, it would count towards Bench
Do weighted pull ups fall under deadlift?
Amazing information!
Hey Chad is the Vert Pull no longer available? Brandon hasn’t had it on his site for a while now.
No idea
How did he count SBD sets?
How would you classify experience? Meaning following a program vs. F around bro session type lifting. Does it matter in this instance?
I would just say that it is serious consistent training. 'Bro Sessions' could count there for sure if someone is training on a consistent schedule and working hard.
Juggernaut Training Systems makes sense, but did not want to assume. Thanks.
Is it possible to find the weight percentages for each phase? For hypertrophy if i heard right it is about 65-75% for sets of 6-12 reps.
You could probably work backwards from the juggernaut method 2.0 or if you prefer less reps/more sets use the inverted juggernaut method where they use shorter rest times for lots of quality sets seemingly within 4 reps of failure (not sure if similar across lifts).
How can I use this method in CrossFit training?
21:02
There is something i could not understand it , how can marisa have 20set/week if she was took -2 & -3 set !!!
I count it & and it was 14set/week
Great content! One question - why do these MRV calculation differ so much in comparison to Dr. Israetel's MRVs? Thanks
I think its because Chad covers powerlifting and Mike teaches bodybuilding.
@@gmotwmirl Thank you!
Please What if +18 sets? it's 31 sets for squat, 35 for bench and 27 for deadlift in hypertrophy phase. it's not too much volume pre week? Thank you for your answers :)
That's a ridiculous amount of volume, meaning you're most likely a very small inexperience person. So the load wouldnt be too crazy on those sets. Another thing to consider is that this is an estimation of THE MOST you can do. You're not supposed to be doing those numbers weekly, it would take multiple mesocycles to actually reach that last week in which youre doing all that volume.
did he ever post the excel
What if your mrv is a negative number? Serioust
By my math, Brandon should have one additional set for squat and deadlift. How annoying is this comment!? I’m sorry. I was born this way. Amazing content and thanks so much!!
But what about intensity: training sets to failure
HELL YESSSS
so I got 13 sets but how do I know how many sets per exercise, what am I not getting here?
Can we use the same chart for minimum effective dose? That way I can work from MED to MRV
Minimum Effective Volume is the term we use. I have a similar process for that but with a different scale (MEV is obviously smaller numbers) and some of the factors influence MEV in different ways than they do MRV. This process is show in my book, Powerlifting Program Design Manual: www.jtsstrength.com/product/the-powerlifting-program-design-manual/
@@JuggernautTrainingSystems oh I have the book and it's awesome, I guess I haven't got to that part yet! Thank you :-)
Is there someplace I can get a printout of these? Thanks!
The Powerlifting Program Design Manual
I'm confused by what you mean by overloading sets per week. Say you're in a hypertrophy block, even if you are on the low end of the range for MRV in squat, bench, and deadlift (10, 14, 6 sets respectively) that's 30 overloading sets per week, which is outside the highest end of the overloading sets per week range (20). What am I not understanding?
The overloading sets isn’t like total overloading combined it’s total overloading range in any lift, then squat bench and deadlift is getting more specific and defining how much each one fatigues if that makes sense
Chad, would weighted GHR’s go into the deadlift MRV ?
In Hypertrophy I could be on board with including them, not in strength or peaking though.
Does this same method apply to other sports? Crossfit and Oly Lifting? Strength and Conditioning for sports like football, basketball, wrestling? For sprints? I know thats a lot but how can you translate this to other sports?
Thanks!
The principles apply, yes. The actual numbers will vary greatly and there are too many considerations to go into in a comment.
@@JuggernautTrainingSystems awesome! Thanks for the reply. What resources are there to look into the application?
I got 9 for my MRV, what do I do now to find the sets I should do.
John Lelekakis I’m still trying to figure out lol.
you said we could print the slides and print them out from the link below. I'm not seeing a link for the slides. Are those slides available for download?
Yeag
Just pause and screen-shot damn.
@@davidec.4021 MEV ranges are missing
Thanks for this Chad !
Just a question concerning accessories, specifically between conventional deadlift and sumo
As sumo pattern is more similar to a squat pattern, would exercices such as hack squats, lunges etc... count towards both squat AND deadlift too ? Whereas in a conventional deadlifter, you would tend to count accessories such as good mornings and RDL’s ?