Powerlifting Programming Part 1 | FREQUENCY

[@mattvena226]

Instagram/TikTok @mattvena instagram.com/mattvena [e-mail] for coaching/programs Matt15 for 15% off at prevailco.ca MATTVENA for 5% off fitgun at fitgun.us/?ref=yqoqxrpzcn Matt10 for a discount on fitness equipment at hspowerfitness.com/

[@thepastrecedes1635]

SquatPlug University

[@davidthomas565]

Ah yes where I got my degree in depth.

[@iHoffman93]

SPU, never thought I'd fo back to uni

[@topprogramerx3143]

BackShots University

[@gabrielmoreno3027]

Please more of this. Programming is the thing that has become overly complicated but can be simplified when explained well like this!

[@whiteou7.]

Finally we will get a true educational long video after a while. Common Matt W.

[@StraitjacketFitness]

Matt W? Do you mean Matt V? Or am I missing something?

[@redhorizons4379]

@@StraitjacketFitness you are missing something

[@jake8915]

@@StraitjacketFitness W as a win (and a "joke" to V), youre the one missing something

[@brendannell2193]

@@StraitjacketFitness You’re missing a lot.

[@chonkeboi]

⁠@straitjacketfitness just has bad brain cell genetics guys.

[@vinnygranata8363]

Definitely like this longer form content, you really know how to throw a ton of information into a short period of time

[@crazycjk]

Really nice presentation of this topic. Definitely looking forward to further videos in this series!

[@hei8381]

I just appreciate so much how matt gives us so much quality information about lifting

[@MuscularMontel]

9th best tested squat (105kg class) according to open powerlifting. Amazing.

[@RNR80Z]

I always appreciate your content man thanks! Your tip for squat plug has changed my life forever.

[@parkersullivan6372]

Wow. Couldnt have come at a better time for me. Keep killing it bro, you’re definitely one of the best powerlifting coaches out here

[@animaxtoon4536]

Should we perform heavy deadlifts right after completing the heavy squats ? Well, Currently My program is like this = Monday = Deep Squat 5x5 With (Quads/Calves and Arms Workout) Tuesday = Bench Press 5x5 With (Chest and Shoulder Workout) Wednesday = Heavy Sumo Deadlift With (Hamstring and Back Workout) Thursday = Pause Squat (Quads/Calves and Arms Workout) Friday = Floor Press 5x5 (Chest and Shoulder workout) Saturday = Sumo Pause Deadlift (Hamstring and Back Workout)

[@lekooz2301]

i'll never forget when you promised to make a long form video on peaking. I LOVE YOU

[@thesunofodin]

Can't wait for part 2!

[@ricos5646]

OMG I just found this video. PLS MORE OF IT!!! I already liked!

[@omka1115]

OMG MATT WE LOVE YA SO MUCH, FINALLY GONNA LEARN FROM THE BEST

[@eli-eli1]

Yes! More of these please!

[@JackyXiao05]

Matt Vena helped me increase my deadliftfrom repping 315 to repping 505 in 3 months

[@BrandonPJ777]

Love this vid. I look forward to watching the whole series. Thanks Matt

[@Whurlin]

This playlist gonna hit different.

[@actasif4196]

Commenting for the algorithm. Can't wait to learn more about programming from your future videos :)

[@JackyXiao05]

Matt Vena helped me increase my squat from repping 155 to repping 265 in 3 months

[@CODKenny1]

I love the general knowledge put out there but I’d really appreciate very directed tips! What’s a test we can run to determine our frequency?

[@reisslindhardt9441]

Great information and very helpful!

[@makeitbetter9685]

This was awesome! Thanks for sharing

[@Matt-ke7mc]

Really helpful man!

[@nesimasmar1641]

loving the longer videos :)

[@nathanbeckett7504]

Great series!

[@Joeyjoey53]

Great video helpful with frequency and training 👍

[@MegaRawBerry]

Solid vid, looking forward to the rest

[@Jonathan-xs9zg]

Between those 2-3 Squat, 3-4 Bench, and 1-2 Deadlift sessions per week, how many of those sessions should be variations (eg paused, high bar, etc) and how many should be the main lift?

[@joenorton2070]

This is perfect, thank you

[@MicrophoneAssassin13]

looking forward to the next.

[@josephparkes6412]

That 340 squat was very impressive.

[@jamesatha9854]

Great tips, thanks! The "less is more" statement is very true, at least it has been for me at times. I'm a pretty overweight guy, coming up to my mid-30s, and I've had some success going to the gym 4 times per week and really going for it, but I get so tired, I feel like crap during the days after heavy sessions, almost like I'm sick. Then I find when I have to stop or slow down because of work or family, but still get some gym sessions, I feel a lot stronger in the gym. Sometime soon if I can find the money/space I'm planning to get a squat stand and a barbell to keep at home. Since I'm working at home a lot I'm wondering if I can space out my training more throughout the days. Maybe doing a set or two during lunch or just randomly if I take 20 mins for a coffee or something. That way I could train 5 or 6 days a week but never have to do some huge session that makes me feel exhausted after.

[@theeverythingtv2126]

I’m just getting distracted watching your lifts😂😂. Can’t even tell what your saying 😂. That squat man, it was great!!

[@MrJbedo]

I feel like you should do these sort of longer videos more often. Maybe it doesn't get as much traffic as shorts but for me much more informational.

[@SamsonFitness-w4j]

I scaled back to 2 days per a week. My squat and deadlift went up 50 plus lbs.

[@SomethingCool51]

If you're programming multiple big lifts (like squat and bench) in one workout, do you still do accessories? I just do a semi-weekly split focusing on OHP, Deadlift, Bench, or Squat individually for each day with a couple accessories to accompany them (pretty much 5/3/1 BBB's structure but with more accessories). Not sure how you'd adapt it for something like benching 3x a week.

[@uliseshernandez1203]

Great video!

[@danieltran954]

Hey Matt, I’ve taken your advice on frequency and upped my days for each lift by 1. Going from 2->3 for squats, 3->4 for bench and 1->2 for deadlifts. I’ve seen some noticeable increases in squats and deadlifts but seem to not be improving or even declining in bench. I’ve tried this for about 8 weeks now. My question is how long do you take on a change in your program before you say that it’s not working. Should I keep going or lower bench frequency. Also is it possible that due to increasing frequency on the other lifts my bench has decreased but simultaneously my other lifts increased. Thanks

[@CH1C4N0444]

Obviously, I'm not Matt, but I think I have a few tips I think could be useful: 1. Lower intensity on the bench day. If it's suffering, just see how lowering the intensity affects your bench 2. Take a bench deload, so to speak 3. Bench first and see how that works 4. Drop back a day on bench 5. Do any combination of above

[@witgiz]

algorithm comment, cool video and series idea

[@brycethoreson9216]

Very helpful

[@itamaravraham4068]

Good stuff📚

[@lorenzopierotti7875]

Im gonna be watching this series [REDACTED] times to graduate Squat Plug university

[@mert111]

As someone coming from bodybuilding style background, doing high frequency strength training takes so much discipline not maxing out and going to failure every day like bodybuilding lol. Hate it but I want my numbers up so I do have to do submaximal work but sadly my brain only views failure or close to failure as working sets. Thanks! :)

[@JuggoJuggo]

Periodization is another approach, varying your intensity so you can go big every month or so, I think John Haack goes heavy every 3 weeks. Matt seems to stay submaximal, which works for him, but I need some heavyweight to keep it interesting.

[@Olliejz]

insane quads dude

[@Waruto]

waiting for part 2

[@zizroysthegreat607]

Ty for this

[@Sovietklaus]

Matt…Do you have the proper license to drive that dump-truck? 😂

[@karrimzz]

feelsgoodman

[@MeanBob_Games]

Recently switched my supplemental variations which I do after my main lifts to opposing days, so I'm doing a squat variation after deadlift and a deadlift variation after squat. And for bench it's comp and close grip. It's given me more frequency and also more recovery time rather than hammering one lift with 8-10 sets per session. Additionally I do accessories to help the primary muscle for each main movement of the day plus back work on my bench days. I feel it's definitely helped, though there is a sort of convenience to just focus on one movement pattern per session. I'm going to keep it this way for now and see how it works as it's definitely felt good for the past block.

[@ps5xboxseriousx407]

Which is more Impressive 405 ass to grass squat or 505 parrel squat

[@blubbermammoth8426]

For the chart at the end- how would you measure progressing good/bad? Is it a fairly individual thing, or are there general rates of progression to aim for that serve as a general guideline? I get kind of caught up in progression feeling good one day, and then feeling like it’s too slow on other days. It’s hard to gauge if it’s psychological or not.

[@DanielNessBRUH]

If you are following a program, it should have a general guideline of numbers you should be hitting week to week, in most cases, a single at a certain rpe. If it feels off every week you attempt a single, double, or whatever it may be, you should follow the chart according to how you feel and how you are progressing. And if your working sets are harder or easier, also follow accordingly and dial back or push yourself slightly harder in accordance to the rpe you’re assigned, though your performance here could also depend on recovery and other variables such nutrition etc. as well as being honest with yourself on how hard a set really is.

[@wallesdrop3026]

maybe a stupid question but wouldnt it make sense to spread all the volume to 7 sessions per week in order to maximize the quality of every set and prevent junk volume?

[@whiteou7.]

you need fatigue to some degree in order to progress. That's why people peak.

[@wallesdrop3026]

@@whiteou7. I dont understand how this is a respond to my question. pls explain

[@stephanmurphy7947]

Whered you go?

[@s9209122222]

Frequency with the same intensity and same movement?

[@aestheticadarsh]

Waiting

[@Jtking3000]

Can you explain what you mean by "It also seems that the recovery needed between sets is logarithmic"?

[@mattvena226]

Basically the recovery needed doesn’t increase linearly with the number of sets. 2 sets of squats doesn’t take twice as long as 1 set. 3 sets doesn’t take 3x as long etc. Each additional set is less additional recovery time than the set prior

[@Jtking3000]

@@mattvena226 Ah that makes perfect sense, thanks.

[@tomsettles6873]

Matt - how can you bench 4 times a week and make progress? I'm still sore and not fully recovered for 5 days after a 3 x 5 amrap last set or 3 x 8, amrap last set. Are you leaving 2-3 reps in the tank on all sets of all 4 workouts?

[@chonkeboi]

Usually he does rpe like 5 or less.

[@Sad_Matt-mj8tb]

Common Matt W

[@Jake-oj3dn]

QUALITY

[@dxdt9809]

What's your take on squat plug frequency? Can you use it every day, even on days when not squatting?

[@blubbermammoth8426]

I use it twice a day sometimes just to make sure my technique with it is good. You can practice it just at home in bed or something like that

[@Waruto]

The frequency numbers seem to align with Sheiko's 4 day program as well. I think Matt and Sheiko approach to programming are very similar in their philosophy. Great minds think alike.

[@Waruto]

Fyi I am on the lower spectrum of his range of numbers. I am running Sheiko 3 day program - 3 day bench, 2 day squat, 1 day deadlift. And it still works very well and is probably one of the most bang for buck workout. Once I have more time, I will switch back to 4 days as I find that to be the most optimal (for the extra deadlift / bench day)

[@noobclips1570]

when's the next video?

[@Waruto]

hypeee

[@GlowinSkinSolutions]

Same

[@probertisking3744]

What’s your stance on the conjugate method? I just finished reading Louie Simmons book of methods and the one point he hammers home is if you want a bigger squat/bench/deadlift, then doing more squats/benches/dead’s won’t help

[@flaffa4837]

Longer=better

[@sebastianescobar3579]

Im sure what you said was really informative but I didnt pay any attention with that 340kg squat jesus

[@dwn2573]

Is Matt learning he can make videos longer than 37 seconds??

[@christopherseat9871]

3 days a week.......no excuses

[@nicokorkiamaki2991]

algo

[@szysiu5553]

For the algo

[@catedoge3206]

jus stick to a program for at least 3 months. you'll learn more there than program hopping or doing random workouts

[@AllPainNoGains]

It never ceases to amaze me how scrawny Geno's legs are.

[@randomstraycat]

first

[@dotg3156]

Www

[@mustang8206]

Sumo 🤢

[@MrDiabeeto]

Forgets to mention he’s on steroids at all lmao. You cannot tell people to do the same workout you do while enhanced 😂

[@whiteou7.]

the first thing i see upon clicking on your profile are fortnite vids

[@MrDiabeeto]

@@whiteou7. and the first thing I see on yours is some weird anime girl and rainbow 6 siege. Glad we both have eyes

[@whiteou7.]

@@MrDiabeeto wawa

[@chonkeboi]

I’m doing the same thing, gone from 225 to 300 paused in bench in 9 months.

[@JackyXiao05]

Matt Vena helped me increase my bench from repping 135 to repping 205 in 3 months