MY PROGRAM (PREPARE TO ☠️)
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- Опубліковано 27 кві 2024
- Instagram/TikTok @mattvena mattvena
Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs
Use my code VENA for 20% off legion supplements legionathletics.rfrl.co/4qw14
docs.google.com/document/d/1D...
Instagram/TikTok @mattvena instagram.com/mattvena
Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs
Use my code VENA for 20% off legion supplements legionathletics.rfrl.co/4qw14
docs.google.com/document/d/1Dv8PA9Y67e6e21LdR3J6rOsv_w3IPuvVDZ7GpyZ8Wyw/edit?usp=sharing
You can't say the exact programme, but can you say the rep range? My coach for some months wants me to S/B/D in 8-12 rep range as well, but I often get injured then. He's calling it "building a strong base" when doing over 6 reps, is it even necessary after 6 years of training?
And what's your total repcount per workout per compound? Some coaches say that try to aim 15 reps ± 2 reps, and you can combine different sets and reps to complete it, e.g 1x5 + 3x3 = 14 reps
day 0 of asking matt vena to continue the programming series
👑👑👑
Is 345kg squat good?
@@PowerGutPowellit's alright, most ipf people can bench this nowadays tho
“Buljarian”😭
I’m never soft
@@mattvena226 Pretty sure that was a soft G...
@@demoncore5342He's never hard. He has too much shrinkage from leg day.
@@demoncore5342 Matt says that it wasnt soft.
My names Garry NOT Jerry!
Booking my tickets to Buljerria rn 🤝
What gets you to a particular total in your lifting journey is not what gets you to the next milestone. You need to adjust, often times less is more when you get strong enough.
Makes me feel better that even someone like Matt goes through long plateaus. I did the same thing, overtrained to the point where a one plate deadlift wouldn't even move when I went to warm up. Just now managing load better and starting to PR again, although deadlifts are still kind of rough.
It’s always a good idea to remind people that their favorite lifter’s program is just their favorite lifter’s program. to take anything from their programming is to assume you are them.
I do agree, it's not just about the raw numbers, it has to be sustainable in the first place.
Please post more long format videos, they're amazing!
My problem with the Bulge-Aryan method was learning the secret handshake.
You do that in an ass to ass squat while on some performance enhancing plugs
Wise words, Coach.
we need more genuine lifters like this speaking fax to the lifting community of today💯
Great content
I'm also curious about your rep ranges and RPEs of the high volume stuff. Clarence's absolutely crazy program was also like 5x5 five days a week but at RPE9.
I have to watch every Matt's video twice. The first time I'm too distracted by his lifting
This is a stupid question, but is each day for the 6 day a week program, a full body workout or is it based on muscle groups?
I think in the beginning, you need to increase your load capacity or workload, 5x5, 4x7, to build a solid base, and over time, just slowly decrease it as you get stronger. Having a beg. do 3x3 ~72-88% or singles when their max is, say, 225 on squat will provide not much stimulus. I don't know, but to get strong, you gotta do the hard things.
wait when did you start using a squat plug?
At 57 and still powerlifting, I found that you need times of conditiong (like lots of volume / little rest with lighter weights) to progress or in my case stave off injury and maintain.
Why little rest?
@@user-zn9ke8um8sbuilds work capacity at lighter weights, so recover faster when you move on to heavier weights with slightly longer rest.
I am not even a fan of powerlifting. Its just matt has great advice. Liking and commenting in his vids gets a good message out there. Hope this video reaches more people
yeah i tried an extreme volume and frequency routine, 6 days a week SBDL, and hurt my back a week and a half later and Im still dealing with the injury over a year later.
Jesus Matt, genuinely how did you even fit accessories in there on those extremely high volume programs?
5 sets bench, 15 sets accessory bench
No life outside lifting.
@@mattvena226 I don’t either. Just from a program perspective I don’t get how it all fits. You must’ve scaled back accessories a ton to only variations of the main movements with not too much isolation work?
Just curious is all
Same💀@@mattvena226
Don't really need much isolation for powerlifting I mean sure it has its place but throw in a couple sets of tricep push downs and hamstring curls and you're set tbh@@kozmo7
How did you manage your recovery and how many calories were you taking in when you were doing that insane amount of sets per week? Were you designing these programs yourself or have input from a coach?
You did more sets of bench a week than most people do in 2-2.5 months. That is absolutely mindblowing.
I had a similar experience with coming back to lifting after some time off and driving 25-31 sets of bench a week, and my bench exploded from 100x1 to 115x3 in 2 weeks. My previous max before time off was 102.5x1.
Obviously, everyone needs to find what works for them and stick with it, but do you think that driving excessive stimulus can rapidly increase acclimatization to a movement??
It's always been interesting to me.
I find frequency helps way more than workload. I probably used to do about 20-30 sets of bench a week if youre including stuff like incline, dumbbells, close grip. All on the same day and I used to only workout 3x a week. I added a second bench day and my numbers blew up even though I was doing more like 10-15 sets per week. Nowadays I do like 6-12 sets a week with only sometimes a third bench day and my numbers are going up again.
How many different exercises can I train Bulgarian style?
Can I deadlift everyday?
I failed 500lbs in sleeves yesterday then got it in wraps
Power Lifting: Scholar of The First Set
Strange. I always regressed from doing heavy singles. However, doing super high rep sets seem to drive up my baseline fitness way more. For instance, in a comp where I deadlifted 300kg, I hadn't touched over 225kg (75%) in training, where most of my work was lower than this.
I'd rather do super squat like progression (20 rep squats) and sprinkle in a handful of heavy singles starting a few weeks out from a meet to know where my openers should be.
brett gibbs was the same. he couldnt touch high intensity or he would get injured, while 5+ reps where great.
Am I reading Google Doc right - it's 6 days/week, full body every day?
why do you think that the lower volume started working? wouldn't that be a weaker stimulus?
Do they have a Starbucks in Buljaria?
yes.
Im just wondering how would you recover from 30 sets a week every week😅
I knew you were strong but I never expected your total to be nearing 1900 Jesus Christ man
My homie just told me "It doesn't matter" in 3 minutes.
Still love you though.
Matt, can you explain a certain programme or style may work for one but not another, what are the factors that drive these differences?
Also why would a person’s training needs change over time, what drives that?
Genuinely curious, thanks ahead of time if you answer
Great points :)
Also, not only do we have different needs for lifting but for life as well. We have different lives and situations. Different gyms available, different schedulesvetc. Some of us have 2 kids, 5 kids, zero kids, different jobs, commitments, priorities, stresses, etc
Your training has to adjust to your life.
Unless I lose sight of what really matters, I don't lift just to be a better lifter.
I lift to make me better for YHWH my God, my Lord Yeshua, my wife, my daughters, job, etc.
finally! along with buying a bigger squat plug, time to out skwaat matt
i do about 5-10 sets of squats a week. i like it. my body likes it.
Every Like I make 5 push-ups 👇
Why do you think you progressed on high volume, then also on low volume?
It might be because of absolute load, when you’re not lifting as much weight you can do more but when you get to a certain point every set just becomes more fatiguing since the absolute load is so high. I could be wrong tho.
High volume --> more stimulus to gain strength--> progress and fatigue
Eventually the stimulus is not enough to make progress compared to the fatigue. If you then lower volume you get:
Lower volume --> just enough stimulus to maintain strength, reduced fatigue --> progress because you're no longer fatigued.
If you switch between high volume and low volume like this you can avoid plateaus. You gotta have the time for high volume training though.
so basically, shouldn't be asking what program to get to a 500lb squat. should be asking instead what are you willing to try to get to a 500lb squat.
The number of working sets/training frequency must decrease as you get stronger. Your body's ability to recover will always be the limiting factor and it will stall pretty quickly as you get stronger. Think about it: doing 3 sets of 10 with 185 with 225lb 1RM then get stronger with 315 1RM. Your body probably cannot recover from 3 sets of 10 with 225lb with the same frequency. Very easy logic but people fail to see it. The rule of thumb is do as much and as heavy as your body can recover from.
i mightve missed the info but do you go to failure on accessories?
"All accessories (all but first exercises) were kept at RPE 5-6"
give me the name of the woman in your pfp PLEASE
@@redace538certified coomer
@@utkn oh wow that low RPE : O. thx!
@@Manettvibrante yo dude respond PLEASE
BulTZArian method 😂😂😂
Is anybody else thinking he should have added "Austin Powers" to the title?
Balljeria
pregramer
if there's anything matt, it's called "bul-gar-ia" gar like aligator gar. like "guard" "garrison" im sorry i cant. you saying bulgarian reminds me of the word bulge lmao.
Soo much volume! Nope no can do!! But congrats to those who can!
Is this guy natty ?
It depends on whether or not you think squat plugs are natural.
@@joel5956 so he’s a equipped natural
Probably, no way to really know for absolute certainty so it's kind of pointless to ponder
Yes, he's natty.
No I’m first
1st
Nu uh
@@AVB15Yuh huh
You can fool us all you want but we know that the squat plug was consistently there even when you changed programs completely