300 Rep Warm-Up, Carb Intake to Reduce Inflammation, Micro Changes for Squat Progression

Ben Pakulski and world-record holding powerlifter Matt Wenning break down the training, nutrition and recovery strategies for developing maximum strength, why you don’t need to squat more to get better at the squat, and secrets learned from legends like Charles Poliquin and Stan Efferding.
Full show notes: tinyurl.com/ycp...
Timestamps:
3:15 - Estrogen…is it a defense mechanism of the body?
4:15 - Mitigating inflammation, The problem with IIFYM that people often overlook.
8:00 - Why you don’t need to squat more if you’ve already mastered it. How to progress your squat numbers without squatting.
10:50 - The one type of deadlift you should use before conventional deadlifting for athletes and firefighters to increase hip mobility.
14:40 - Matt’s weekly rotation of auxiliary lifts for varying stimulus and progressing in strength.
16:50 - Breaking 2x world records while only squatting once every 5 weeks, training hard without over reaching and burning out.
19:30 - The Law of 72 hours.
20:30 - Nutrition protocol and maximizing recovery after a heavy leg session leading up to a powerlifting meet. Key insights from Charles Poliquin and Stan Efferding.
21:34 - Maximizing protein synthesis and minimizing inflammation.
24:14 - Coconut Oil and how Poliquin and helped Matt move end his dependence.
26:10 - Using the ketogenic diet strategically to get big, strong and lean.
27:20 - Sleeping 12 hours. The similarities between Matt and Ed Coan
30:00 - Recovery secrets from Larry Pacifico AKA “Mr. Powerlifting”
37:40 - The epic warm up: Doing 300 reps before maxing and motor unit potentiation.
46:45 - Lime juice and Pink salt pre workout.
47:50 - New training equipment for competitive athletes and powerlifters, the belt squat machine and the tricep bench.
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[@harageilucid4352]

What stood out for me: Prevent inflammation and build GPP by changing parameters of exercises. This is the essence of the conjugate method. Dont do the same lift in the same way for the same weight at the same tempo every week. Make your body constantly deal with different types of stimulus. If you need more muscle mass, slow down your reps. If you need more power, speed them up. Sumo deadlift. Get good at sumo before doing more conventional. Sumo helps develop hip mobility. Many lower back problems happen because of poor hip mobility. Focus on your weaknesses. About 70% of workout should ignore your strengths in order to bring up the weaknesses. Develop posterior chain to prevent injuries. Hamstrings, glutes, lower back and upper back. Law of 72hrs: you need 72 hours to recover from a movement. If you do the same movement without recovering you will overtrain which will cause a plateau and probably cause injury. Also to prevent inflammation, get your carbs from rice. Potato is second choice. Avoid sugar, gluten, wheat. Cook with coconut oil and olive oil for fats. Go two weeks without carbs. Most of our bodies are so used to being pumped full of carbs (bad ones, at that) that we dont utilize them as well as we should and our insulin response isnt what it should be. It takes about 14 days without carbs for the body to "reset" its carb utilization. During that time, increase fats and salt intake. If youre training at an elite level, get a lot of sleep. Matt Wenning and Ed Coan both sleep 8 hours at night plus a 2-2.5 hr nap during the day. Dont give 10 out of ten at the gym. Save a little bit in the tank. Save that last 1 for a meet. Its not just how hard you train its how well you recover. Dont be a muscle car. The question is "whats the minimal amount of work i need to do in order to get better?" Find people who are really good and learn from them. Motor unit potentiation. Learn what it is, use it for your warm ups. Salt is GOOD. Eat salt. Learn to program.

[@entitiessoul]

Thanks brother, but here is the question I want to hear. I seriously HATE eating so much dam protien. HATE IT. I just don't like it but I force myself. It doesn't matter if I am digesting it or not I just hate it. I seriously would much rather eat a baked potatoe with lots of veggies and a little meat like to 4 to 6 tops. I use to eat 400 grams of protien now I lowered it to 300 and I can see a difference which is a bitch. I just hate eating so much dam protien. Did he mention anything about protien and ways to decrease protien from better absorption of whatever. Example: more calories, more sleep supplements etc.

[@2000grover]

Great summary !!! 💪

[@RanbirSanghera]

Fantastic summary

[@boydmccollum692]

This is gold - great conversation.

[@TailoredTechnique]

34:50 im one of the young ones listening bro! You changed the game for me Ben! From over training to keeping scapula back. And learned so much from this video. Each video is a game changer!

[@Synuae]

Talking about Sumo Deadlifts and back issues. I have had 2 back surgeries. Squating and deadlifts were out of my workout program because of the intense pain and weeks of down time it caused. I never did a Sumo deadlift until a few month ago. Awkward and annoying for the first few times but I told myself I was going to stick with it. My hips are more mobile, my back pain at the gym and throughout my day is diminished tremendously and I have been able to incorporate regular deadlifts and hack squats into my program. I was also able to get my leg press from barely 2000 pounds, which was my goal and it was achieved but I plataued, to almost 2200 pounds in this time as well. Now I know why thanks to this podcast.

[@fernandorivera3278]

Thanks for this, I’ve been bodybuilding and messing with powerlifting for 5 years, this information made me realize a lot and I’m 20 years old, thanks for sharing your experiences it definitely help and will impact my training. And nutrition as well!

[@heveyweightheveyweight5399]

I like how ben talks on here and speaks with intellect. Great interview matts the truth . keep up the great work ben

[@sovereignruler]

Seek the master, listen and learn from the master, become the master! There's a lot of knowledge here. Thank you for sharing it.

[@ahmadsamir48]

It would be great see Mark Bell on the podcast

[@praveenb9922]

Great video, this is what a true athletic person needs to hear. A lot of information about body. Thank you for the upload.

[@jabara83]

I'm so happy I watched this. I've been thinking to myself, "oh my gosh, why have my workouts been sucking lately, and why do I feel tired all the time." My thoughts after watching this are that I need to go on ketogenic diet for 2 weeks. I need to go to bed much earlier than I have been, and I should allow myself to train much fewer times per week than I have been.

[@FIGGY65]

Outstanding information Gentleman ! Thank you very much for your sharing your time and insights.

[@ugk26]

Ben, are you publicizing that you're doing this show? I had no idea man...the views are so low I assume I'm not the only one.

[@BroBruhBruv]

ugk26 I was thinking the same thing. This needs to be out there. The Joe Rogan of bodybuilding. I think it would be good to have it in a studio that brings in guest like JR does.

[@Herbagamers]

It feels like the purpose is not to be massive but to have the correct crowd listening. It might just be my feel for it though.

[@paulmurphy5510]

Great conversation; Mike O’Hearn also mentioned he likes to change angles and variations of the lifts to become stronger. You know Ben; I’ve followed you for a long time now - I’d be interested in listening to you sharing your new approach to lifting.

[@howseh190]

One of the best interviews

[@MC____]

This guy is right on the money .

[@JMorgan51511]

Ben, Seeking advice, coming off an injury. Please help. I'm just now coming off of bilateral ankle dislocations, and I've been on bed rest for exactly 3 months. I've been upgraded to full weight bearing physical therapy, and I'm making very good progress; however, I'll still be out of work for the next 30 days. So in short, it's gonna feel like I'm on vacation over the next month, so I want to take full advantage. I'm 41 years old, 5'5" and 156lbs. I've lost nearly all of my gains, and now I got this skinny fat thing going on. I was doing weight training 3 days a week with 1 session of kickboxing per week prior to my injury. I will have all the time in the world over the entire month of October before returning to work. I'm seeking a way that I can maximize my free time and gain the most significant amount of results over the next 30 days. I'm very limited on most cardio, particularly any kind of high intensity interval training due to my weak ankles. I'm confident I can still train legs and, I'm easily ready to start back with training my upper body. I'm looking for advice on the best training split possible with all the time in the world on my hands. (I'll listen to any nutritional advice as well if you have the time) Sorry for the long winded message. Looking forward to your advice. Thank you so much, I really appreciate it. From your fan, Josh.

[@MP-db9sw]

Im subscribing to your channel so that i can see more of these. This was really awesome.

[@1594615]

25:00 Pasquale anabolic diet: 5 days low carb near-keto and 2 days high carb

[@romans.twelvetwo]

7:40 favorite quote

[@PawanSharmaBaru]

Great,Great video,very informative talk,thanks to you so much sir.

[@maxmaximus5522]

Amazing channel

[@myronromero7071]

Big Ben thank you. Y'all spoke about Keto which I did in last 2 months and as y'all said my strength went in toilet. So I think I will re think my keto journey

[@myronromero7071]

Big Ben got another question part of podcast y'all discussed "no inflammatory " carbs what would this be

[@Dozier1983]

Loved it! Thank you!

[@romans.twelvetwo]

INFLAMMATION “Going into the gym to crush your weakness first”

[@Eugguy190722]

2 great minds

[@peteragov4181]

great podcast ! words to remember -" muscle car with no gas in the tank" :)

[@brauliosantana17]

This was great!

[@MP-db9sw]

I thought the "white" carbs like white rice were all bad because they caused an insulin spike? I thought wheat was supposed to be better because it was slower to digest and it has fiber?

[@yaywoot123]

fantastic

[@entitiessoul]

Ben needs to debunk that 20 to 30 reps doesn't bulid muscle. I do 20 to 30 rep to failure and grow like a weed. I grow so much I get fat even but the muscle is there I do overeat carbs which I need to try the keto for a day when not training.

[@andrewBwinter]

34:45 I'm 55 so I listen.

[@keithgroom4821]

Rice and or potato based right? Just not carbs with gluten and or lactose right?

[@jtyree0226]

Keith Groom correct

[@Seanwithoff]

What salt/sodium tabs do u recommend to put in water through out the day

[@romans.twelvetwo]

25:00

[@harageilucid4352]

Its hard to believe that Stan Effarding doesnt have “good” genetics

[@andrewmalek55]

Wtf is bio hacking?!?

[@MindfulBodybuilding]

Enhancing your physiology, such as using nootropics to boost cognitive performance, manipulate hormones, overall to me it’s optimization, a bit of a buzzword trend tho