Why EVERYBODY should try HIGH FREQUENCY LIFTING ✅

[@mattvena226]

Instagram/TikTok @mattvena instagram.com/mattvena Email [e-mail] or DM @mattvena on instagram for coaching/programs My 6x SBD program: docs.google.com/document/d/1Dv8PA9Y67e6e21LdR3J6rOsv_w3IPuvVDZ7GpyZ8Wyw/mobilebasic Training To Failure Reps In Reserve Accuracy: pubmed.ncbi.nlm.nih.gov/37036795/ Frequency Strength Meta Analysis (Old): pubmed.ncbi.nlm.nih.gov/29470825/ Frequency Hypertrophy Meta Analysis (Old): pubmed.ncbi.nlm.nih.gov/27102172/ Frequency Meta Analysis New: sportrxiv.org/index.php/server/preprint/view/460 Recovery Between Sessions Non-Linear: www.researchgate.net/figure/Post-exercise-recovery-time-course-of-neuromuscular-fatigue-for-all-participants-males_fig3_368359470 52 Sets Per Week Study: pubmed.ncbi.nlm.nih.gov/37796222/ 8x8 Squats Failure 4x Per Week: pubmed.ncbi.nlm.nih.gov/22158142/

[@user-he4ef9br7z]

6x a week not enough. Sqautting 6x times a day got me a 2000lbs bench.

[@JorisWeima]

😂😂😂

[@freakied0550]

My earliest days of training (pre social media, the before times) was benching Monday-Friday. Went from 230lbs to 405lbs 1rm (bounce press to be fair) in a year. Gained about 20lbs body weight too. We trained like idiots within those sessions as we had no clue what we were doing, but learning to push limits and work hard are extremely good lessons to carry on later into training and life.

[@mattvena226]

100%

[@freakied0550]

@northbuster290last time I checked I'm still drug free 🤷‍♂️

[@batataandshawarmalover]

​@@freakied0550do you think there's a genetic/luck factor that plays into this with regards to joint/tendon resiliency? Isn't this sort of like the Bulgarian weightlifting philosophy? Just do insane amounts of work, and if you manage to not get injured, you make insane gains. But the average person would get snapped up doing that, no?

[@freakied0550]

@@batataandshawarmalover there's a genetic element to everything. That said, me and my roommate (who I outweighed by almost 100lbs) both did this. Both ate copious amounts of Chinese food from the mall that we worked at, and we weren't doing squats or deadlifts because we didn't know powerlifting existed. We also partied a lot. We were also in our early 20s. There were a number of things in our favor that we didn't even really have a grasp on. All that said, I think most people can train a lot more frequently and with more volume then they think they can. Not going to last forever doing it daily like that, but for some time just going balls out for a bit can work.

[@jon-kd5st]

Mr. Arnold come clean. We know you use chalk to progressively overload with the squat plug. Which lead to your gains.

[@blitzspark]

When I started wearing a squat plug, I was able to start squatting 8 days a week. Squat plug extends your weekly days fr

[@LordOrderChaos]

I understood a butt plug and thought what the heck ....but it was 4 am in the morning and bit sicky....I hope my mind did not deteriorate that much;]

[@Asype]

What if my buttplug doesn’t fit it’s too big for my hole

[@Lavabug]

Strength sports are sports, but a lot of people seem to struggle with the idea that you should practice it every single day like you would with any other sport because "muh recovery". If you can run, jump and change direction in a team sport for hours daily, you can squat/bench/dead/snatch/clean&jerk for a couple sets every day.

[@jmgonzales7701]

People try to go so much for quality, i believe quantity is quality of itself.

[@benchoflumethiazide]

pulling an all nighter for this

[@thydog]

dam, you be edging that long

[@JorisWeima]

Off the floor?

[@jerryenjoysdbol]

@@JorisWeima 5" Deficit

[@XanderYTV]

1:15 yeah i am pretty good at knowing when im going to fail except for SBD. Just today I thought something was my 5 rep max on bench turned out to be my 8 rep max once i got a spotter and actually pushed it.

[@rafaelalamilla5583]

I made the switch to Sheiko's intermediate program and found the higher volume to be really beneficial for me (keep in mind that I made changes to the program for my needs). I think what surprised me the most about the program was how well I could tolerate the additional volume. Higher volume training definitely works, you just have to find the best version of that style that works for your needs.

[@mattvena226]

Based and Sheiko pilled

[@TheTurkeyClubChannel]

Jesus dude!!! I watch your short reels and your advice all the time. I saw you lifting HEAVY, but I didn't realize 700Lbs for 6 reps... THAT"S INSANE. I've slowly worked my way up, over the course of 2.5 years to now running a 6 day a week program. Mostly because I felt I was recovering pretty well on my 4 a day. I FELT it at the first couple weeks, but now it's settle down and I'm lifting heavier weights / reps. I might eventually DM you for coaching in the future since I just started lifting but your videos and your short clips (and youtube questions thing) have been really helpful. I love your channel and hope to build a channel very soon myself.

[@djrixxard]

As long as diet and recovery is on point, YES, push yourself!

[@kobemop]

High frequency and high loads lead to good strength gains, yes. Strength gains seem to plateau around 5 sets in a week given the recent meta-analysis. Low volume at higher frequencies is key; too much volume can mask your performance. Taking sets to failure isn't also optimal for strength gains as well, but is rather more conducive to hypertrophy (even though hypertrophy experts usually recommend leaving one rep behind), this is sort of the gray area where hypertrophy and strength are mutually exclusive (although the two are usually correlated the most).

[@konyecstrength4life]

Under ideal conditions i believe high frequency can be doable & beneficial to make rapid gains. However an individuals ability to recover is based on so many variables that it is almost pointless to attempt to apply any average theoretical ideas. Genetics, Age, personality type, fitness level, diet & your actual unique life circumstances all play fluctuating roles. From my personal experience i have gone hard in the paint long enough to realise my limitations are due primarily to CNS fatigue not actually because my muscles etc cannot recover. Now i am aware high frequency can be programmed in such a way as to minimise CNS fatigue or at least the probability of it occurring but i am yet to find the right formula because of other factors i cannot predict or manage effectively. On an other note you are an absolute specimen & clearly know your stuff. Keep up the great content.

[@mattvena226]

I’d suggest this video, seems like it talks about what you need m.kzbin.info/www/bejne/qJ7KaGCMgpmie7c

[@jmgonzales7701]

1-2 sets per day

[@mimoosa7390]

I learnt it the hard way - I mostly did 6x6 squats with 80% of 1 rep max or 5x5 at 85% once a week, deadlift like 3x6 with 89% of max once a week, bench 5x5 with 93% of max once a week. No wonder why I was always burnt out and so fatigued. I did this similar shit for like 3 years, having very little progress. Ofc I did 4x8, 3x10 squat/deadlift sets as well etc, but the intensity was way off each time, my coach thought it was fine. This fiesta suits only when you still haven't gone past the noobie gains (less than 3 years of training)

[@radalexander7160]

I agree for the most part. What do you say to people who argue that high specificity, high frequency, SBD focused work leads to quick gains but quick stagnation and burnout, as well as overuse injury? And that's why so many "phenoms" seem to disappear after 3 years. (It's usually older conjugate worshipers who say this of course, lol.)

[@mattvena226]

Do think that is true too. Can burnout. But think more of that has to do with people wanting instant gratification and not being able to handle adversity

[@danhillman1631]

More frequency would allow for more variation as long as your not introducing a completely novel stimulus. So you'd get more specific skill work with less emphasis on getting pr today

[@jonatanolsen37]

​@@danhillman1631True. You could do different kind of bench each day, and get more bodybuilding in aswell.

[@joecowan3719]

High frequency on all 3 is the hardest part for me. I do like running 3 months every year where I focus on one daily.

[@mattvena226]

Ya periodizing your focus is good. Actually talking about that in my training log video this week

[@joecowan3719]

@@mattvena226 cool, looking forward to it

[@juanoliveira4633]

yes, you inspired the best female powerlifter in the world. Matt da 🐐 no 🧢

[@Suds1407]

Can put the credit from Agata Sitko on your coaching resume lol

[@marcellocalza8041]

i would legit try it if you drop the full template because i hate myself

[@chonkeboi]

He has a video called “my program” from a couple years ago where he goes over his high frequency program.

[@mattvena226]

1st

[@user-he4ef9br7z]

Cheating.

[@Reppintimefitness]

Deadlift Daily

[@mattvena226]

Twice per day. Bulgarian method deadlift

[@Daniel-ie3vq]

​@@mattvena226*Buljerian

[@pierre-lucbedard6859]

Don't forget to add 2xBW in chains

[@Reppintimefitness]

@@pierre-lucbedard6859 3×

[@iyedh2m367]

Hi agata! If you're watching this 👋

[@rockypawaroo2525]

Is floor press a good way to fix bench lockout since tricep isolations hurt my elbows?

[@hamudi4841]

if tricep isolation hurts your elbows, you should check your pressing and low bar squat volume.

[@drinkinouttacups2665]

Do something like rollbacks or jm presses light weight to build up tissue tolerance

[@mattvena226]

Would work on rehabbing elbows

[@hamudi4841]

@@rockypawaroo2525 Had the same issue once, where i started with lowbar it just fucked up my elbows. Had to do my tricep isolation wirh 15+ super slow reps. this way, the load is very light

[@j-uw8gx]

I prefer board presses as you can keep a more bench-like movement pattern as opposed to floor presses or pin presses.

[@NicksFitnessYT]

Matt da 🐐 no 🧢

[@stevenellam2347]

Your super strong bro well done 💪. When you did s.b.d was there any other accessory work ?( Thank you)

[@mattvena226]

Yes accessories as well. Full program is linked below

[@stevenellam2347]

@@mattvena226 thank you

[@pauldillingham6316]

Matt, didn't you say in previous videos that you got injured with high frequency lifting and was forced to reduce the frequency to twice a week?

[@chonkeboi]

Matt do you think it would make a good program if I split sheiko #30 into a 5 day program rather than having a massive amount of volume on 3 days.

[@egeabali]

What is a squat plug?

[@s9209122222]

How do I arrange the rep ranges for high frequency training?

[@davothegreat9990]

How about DOMS though. Especially squats.

[@pauldillingham6316]

What's the age limit for that?

[@taylormichellerheanne]

fatigue is real. unlike matt. matt is not real.

[@raydonlee-de5gv]

what if i get sore easily

[@cosmic_9]

Pro tip: Doing them 12 time a week will add 800lbs to your total. With that said do It 18 times a week.

[@noahsmith3232]

Mentally draining but still do it

[@Split_the_beer_atom]

I just am doing way too much intensity I suppose

[@akadk.m6226]

Moreeeee

[@snorlaxcom]

Hyperextending the lumbar and unlocking you're knees, the usual

[@Tek-Knight5592]

Someone sounds jelly

[@chonkeboi]

D1 hater

[@cristian9365]

Loyal long video liker

[@gabeherschman8814]

This video > All other advice

[@christopherseat9871]

3 day's aweek of all lifts is enough. Unless or IVAN!!!

[@pastorofmuppets9346]

Defo outlier stuff. Back when i was still lifting seriously sometimes i couldnt even recover between my squat sessions that were a week apart lol

[@Isaiah_McIntosh]

You were nuking yourself with either intensity or volume dude. That's so infrequently that it probably negatively impacts your skill.

[@pastorofmuppets9346]

@Isaiah_McIntosh i was usually fine after 4 days or so but if i missed a legday or two it did wreck me for 2 weeks occasionally

[@mafiju4884]

Polaka gurom

[@gaminikokawalage7124]

If only my deadlift platform was rt in front of the womens section

[@johnno8586]

Also the data driven strength guys aren’t powerlifter ROFL they have never competed

[@johnno8586]

That 52 sets a week study is a load of BS. Lyle McDonald has debunked it and Milo Wolf barely made it through a 26 set quads workout