THE BEST BEGINNER POWERLIFTING PROGRAM ✅

[@mattvena226]

Instagram/TikTok @mattvena instagram.com/mattvena [e-mail] for coaching/programs Form Checks/QnA patreon.com/mattvena 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/ #shorts Candito 6 Week: liftvault.com/programs/powerlifting/peaking/jonnie-candito-6-week-strength-program-spreadsheet/ Steve Denovi: prsontheplatform.com/about-prs/free-powerlifting-program/ Sheiko: liftvault.com/programs/powerlifting/sheiko-spreadsheets/

[@tomthaxter161]

So true. I started off trying to programme in lots of volume on squats, because that's what lots of people said worked. I have long femurs and have to squat very wide low bar. All that squat volume was really taxing and it just didn't work for me. I mixed it up so I just do heavy doubles and triples, and instead put more volume into my squat accessories. Has worked a treat. To each their own.

[@RyanSchimmelpfennig]

This comment really helped me man, thanks! I'm all legs so similarly for the squat I have to go wideee. Lots of volume was leaving my legs hurting in the tweaky-headed-to-injury way. Lower volume higher weight has really diminished that 👍

[@tomthaxter161]

​@@RyanSchimmelpfennigNo worries. As an accessory tip, because of my wide stance, low bar set up I found my quads, my strength at/just below 90 degrees, and ankle mobility were all really shit (as my squat is so hinge dominant). Programming in a mix of single-leg leg press, front squats, or some other quad dominant leg variation really helped me personally.

[@Rix_liftz]

Dude, this is so spot on. For me it's conventional deads that need heavy work instead of volume. I always beat myself up with high volume conventionals. Squats on the other hand tho... I could blast them all day and still come in the next day fresh

[@modybakr440]

How can i dm you iam also have long femur so iwant to ask some questions

[@SSJBartSimp]

Greg Nuckol's $10 package program is really great too. Includes a beginner program along with several post beginner ones.

[@cydeYT]

I’m considering getting it

[@aaron.saladbar]

great video matt! finished the calgary barbell 16 week program 4 times since summer 2021. went from a 280lbs to a 425lbs on squat, 150lbs to 200lbs on bench, and 385lbs to 525lbs on deadlift. i also did a slight bulk from 130lbs at the start to around 150lbs. every time i ran it i gained anywhere from 90-130lbs to my total. now doing david woolsons 10 week program bc its shorter and i got bored. also there is way more push accessories which is more fun but feel was lacking in calgary. we will see how it compares but i’d say i’m probably squeezing out the last of my noob gains so not sure if it will effect my results.

[@kunal4575]

bro drop the program😭😭

[@edi6722]

Two years to add 50lbs to your bench bro really

[@aaron.saladbar]

@@kunal4575 just look up calgary barbell 16 week program! its free. i also recommend the modified version on lifting vault

[@aaron.saladbar]

@@edi6722 technically i went from 150-195lbs from 12/6/2021-7/18/2022. finally hit a solid 200lbs pause 10/25/2022. havent tested where its at since i’ve just been so busy with other things and the last thing i want is to be injured lol. but yeah its been a struggle lmao. i think i just need to get huge bc im lanky and im only 150lbs. also calgary did not have enough pushing accessories in my opinion. david woolsons program has so much more pushing accessories, 2 dedicated push days, and more bench frequency so hopefully we see better improvements.

[@aaron.saladbar]

@@edi6722 sorry my comment was a bit confusing. all my starting numbers listed were actually when i finished the program 12/6/2021. i don’t remember where i was before i started the program but i think i had a 225lbs squat, 135lbs bench, and 315 deadlift in summer 2021

[@kieranl7933]

By definition a beginner is new to the sport. So almost any programme (within reason) that involves SBD is going to work since they will get the ‘noon gains’. Beginners just need to do the basics, and do them well.

[@JosephMichaels8764]

Couldn't phrase it better. Everyone has different leverages, different cardiovascular/respitory health, and a different CNS response to stress. It's all about experimentation, especially for beginners.

[@marleyjames566]

Hey I recover very quick from workouts and have been running a 3x3 on squats and went from 80*3*3 to 95*3*3 in 3 weeks (increasing by 2.5kg every workout) my friend has been training for 3 years and said I have great form (ass to grass), do you recommend me to stick to doing 3 by 3 on Main-lifts or do what Matt said and find a powerlifting program?

[@JosephMichaels8764]

​@@marleyjames566That kind of depends on if you are somewhat new to lifting, your frequency, and what your goals are. If you are relatively new, you will see results from any stimulus within reason. If you aren't new, you should definitely be seeking out a program with progressive overload followed by a deload period. Once you have form locked in and are able to utilize more muscle fibers at once, continuous heavy triples will heavily stress your CNS and eventually lead to stagnation, or even back-stepping. Give me some more info, and I can give you a better answer. Keep it up though! 2.5 per workout is awesome!

[@AndrewCraigPianoPlayer]

I recommend Starting Strength for beginners. Theres a lot of good videos and it’s free.

[@EHayrapetyan08]

Blud has that powerlifting accent

[@viiiRA_]

I've been thinking about looking into other programs, but I've just been using a modified Wendler cycle(5/3/1 BBB)

[@brycethoreson9216]

I know you're an online coach but I always thought of a coach as someone who had to be with you to see exactly what your doing, how he could tweak it to better fit you, see how your handling the weight and be your spotter. Thoughts?

[@Lift4Christ83]

I record all my lifts so Matt can see them, and I can tell you his coaching is legit! Not sure of exactly numbers, but I struggled for so long and gained quite a bit so far in just 1 16 week cycle!

[@brycethoreson9216]

@@Lift4Christ83 whats he charge?

[@paoloh885]

I think beginners should run simple LP programs (add weight, reps or sets every workout). If they get stuck they should deload and maybe slow progression a bit instead of immediately reaching for an advanced program. I definitely wasted some time doing advanced programs while I am still capable of gaining strength using relatively simple linear progression if I pace myself correctly and do additional volume for lacking area's.

[@justduro1527]

That just tells how to progress but not really like how much volume are you going to do? How heavy are you going to lift? What lifts (variations of sbd and accesories) are you going to do? So a program is there to guide you on those

[@Willy72070]

“Try changing a few things at once, so we can tell which one is working, but don’t.” Can you expand on that 🤨😭

[@mattvena226]

But don’t change too much at once*

[@Willy72070]

@@mattvena226 Oh ok

[@Hassan__Sobh]

I competed at the same meet!

[@CrombolTerrison]

Go blue! 〽️

[@parmesanproductions2856]

Dam, Max is strong

[@Lenne.]

i would just say candito 6 weeks

[@eueueuejsueuh]

Hey Matt is it okay if I hit heavy singles on bench if im recvered on days when im not supposed to bench?

[@yoeyyoey8937]

Probably not because you should do them as part of your programming. This just means you have more room for bench fatigue and you can either do more volume, intensity or frequency. So you can actually just program a heavy or singles bench day

[@bwhit7919]

Smolov

[@lifeofyuno]

a lot of lifting is just trial & error, find what works for you.. or just add 5lbs to the bar every week and speedrun a 2k+ total in 3 years 🤷‍♂️

[@Macks1029]

yo matt this ground beef be tasting like steak

[@Req566]

Nah

[@0omityal0]

The Denovi beginner programm advises to test your 1rms before you start doing the program. I dont think its a good idea to test your 1rm as a person (beginner) who is just starting doing compound lifts, since the form is just not going to be good enough to safely perform these lifts at higher RPEs. It would be better advise to calculate your 1rm based on x repetitions imo. It is a good programm, but i think this is a potentially dangerous recommendation. I like your Videos btw. Always very informative and helpful. Also you are a strong mofo

[@goldenghost6282]

What if you know your 1rm but you want to hop on program what would you advise. This is my first time trying to hop on a program

[@0omityal0]

@@goldenghost6282 If you know your 1rm even better. Just follow the program then. Im just saying going max and testing your 1rm might not be the best idea for a beginner

[@Madchris8828]

Nah man, just do your Fahves lol

[@mustang8206]

Sumo tho

[@josephsantoro3526]

5th set. You are all Welcome.

[@seasonedhumidor4213]

Inclusive sumo deadlifts 🏳️‍🌈 love it

[@iampolaaris8877]

you weird as hell