How To Program For Yourself
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- Опубліковано 12 вер 2021
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For the modifications, for the first 2 bench days of each week (so all bench days on weeks that only have 2) add 3 sets of a close variation to target your weakpoint (ex close grip bench press for lockout), with the same amount of reps, at RPE4-5. On the weeks with 3 days, add 3x12 of either dumbbell bench press or dumbbell incline bench press, at RPE4-5.
Follow me on instagram/tiktok @mattvena
Email mattvena@live.ca for coaching/programs
Use my code MATTVENA for 5% off fitgun at fitgun.us/?ref=yqoqxrpzcn
Use my code matt10 for a discount on fitness equipment at hspowerfitness.com/
Sheiko Forums: sheiko-program.ru/forum/
Candito 6 Week: www.canditotraininghq.com/free-programs/
For the modifications, for the first 2 bench days of each week (so all bench days on weeks that only have 2) add 3 sets of a close variation to target your weakpoint (ex close grip bench press for lockout), with the same amount of reps, at RPE4-5. On the weeks with 3 days, add 3x12 of either dumbbell bench press or dumbbell incline bench press, at RPE4-5.
I don't have an Instagram or tiktok. But I subbed here. Hope it helps
I need some advice. My deadlift and squat are coming along but my upper body presses are stalled. So I decided to do smolov jr with a pushpress. Is this dumb?? I recover faster than most
@@jimmykruzer volume? Rpe? Training history? Theres not a catch all answer to your question I am afraid and you do not give much info. I do not mean to sound offensive. I apologise in advance if I did
@@georgesarreas5509 well for squat and deadlift just doing one set of 5 for deads seems to be doing fine still and 3x5 one or two for squats seems fine. I just started smolove jr and for pushpress.
Day one is 6x6 then I rest a day and then I do 7x5, then rest, then 8x4 which is what I'm supposed to do today, then 10x3
Then repeat with added 5 lbs.
I'm not the most advanced lifter by any means especially on upper body so I don't know rpes
Oh sorry fir training history I've been training on and off a long time but never have been able to for more than 6 months. But I'm pretty good at handling volume, just not strong yet
There is something about this channel. I don’t know it’s just so cool. As a junior powerlifter these videos were and still are inspiring. I was driven to break a squat record just like you did. And I did. So thanks for the inspiration.
Upload the video of the squat record mane
Bro you are too hard on yourself, you definitely look like you lift, maybe not deadlift/squat 700+ but you have a respectable physique
Based on this video i could believe him if he told me he doesn't lift but would think he had good genetics
It really depends on the angles. Some of his videos I don't recognize him because he looks so big. Front on he doesn't really
@@pierrevachon390 not a single person is 5‘11 205lbs lean without training
@@Cin9999 depends what you mean by training. A naturally thick built person who works manual jobs will be
@@user-sc9oy1kz8g Haha yeah sure buddy evidence? 205lbs FAT maybe
Natural pro bodybuilders go on stage at 185-205lbs at 5‘11 peak genetics and training
Either you totally underestimate ppls bodyfat or you just dont work out and think the rock is natty
Btw manual labor kinda qualifies as training but again it doesnt come close to real systematic bodybuilding thus ur claim is bs
Find your baseline volume, train, progress.
i just started doing whatever within reason. if i feel like squatting 5x a week then i will, i really just go by what my body tells me. i’m not going to ever compete or plan to, so i treat powerlifting as something i do for fun
What are your lifts if you don’t mind me asking?
How many programs would it take to beat up Mike Tyson?
Unfortunately we havent found that program yet
Dude this video is great! Id love to see more of those longer videos, they are super helpful.
This is such a refreshing video man. Tips I have been seeking for a while. Thank you.
Extremely helpful! Thank you for sharing what you know it helps small time lifters a lot!
Great to the point information! Keep up the great work Matt!
Thanks for all the great videos Matt
I think it’s awesome to mention all of these great channels and resources to cross reference specifically bb medicine, Mike Israetel, Greg Nuckols, and Eric Helms. Listening to all of these (imo) good sources of information and over time has helped me more than anything get rid of erroneous ideas that seemed right until analyzed, specifically bb medicine’s information about pain science. It’s cool to watch channels like those over time, and watch these ideas progress. Also Juggernaut training systems with Max Aita and Chad Wesley Smith has good content as well, but keep up the good work sharing good resources and making good content.
This channel is super underrated.
Amazing tips brodie🔥🔥🔥
Video I was waiting for
yo, your hair, beard, eyebrows are all fire man thanks for the videos u have all my respect
Matt really love your videos!
thanks for the video
Nice. I like this format of video too
Sheiko is life
Hello Matt, great videos. What would your recommendation be regarding programming for someone who works at office 10-12 hrs per day 5 days a week.
YES
For Jonnie Candito’s program when you say up the bench, do you mean the heavy sets up the volume? Or on the excessory lifts, add in close grip bench or db flat/incline bench?
I have had a hard time finding a program where I see improvements since the early days of my lifting journey, when I was using Stronglifts 5x5. I like to lift 6 days a week, 3 bench, 2 squat and a deadlift day. I have a hard time with lots of volume other than bench. I do a moderate amount of accessories. I am a 62 yo female, best lifts squat 242, bench 135, deadlift 303. training in my garage vs. the gym for the past year has really hurt my squat strength. I can squat 225x1 right now on a good day. Am back at the gym now with access to more equipment. Have had a trainer for a couple of years, struggled through some injuries, have read a lot, watched a lot of videos, etc. Am programming for myself. Competed for a few years and would like to return to competition. Can you recommend any programs or do you do programming/coaching for others?
Great advice man! Btw, your physique definitely shows signs of lifting, even for someone that focuses on SBD. Loose shirts make most lifters look smaller anyways.
Can you make of video of what you eat in a day and what supplements you take and recommend for people who want to pursue powerlifitng.
Yes
🙏🏼
I also recommend “Alexander Bromley” on youtube and his book “Base Strength”
Greg knuckols also has like 28 free powerlifting programs
I’ve been using this one and had good success... I actually purchased a program from them too but it was more complicated and not as easy to follow, so I just went back to the free one
big up my guy
You did not mention Reactive training systems, what is your opinion on them?
hey Matt how do you feel about the 531 program for gaining strength?
531 is good to me. At 51, doing 531 for 5 yrs w small injury setbacks, I continue to make gains linear. As a dad and not competing, it works, simple to follow and you can add extra volume, do bodybuilding to add mass and work on weak areas.
I got a 1200 total😁 but I'm always up to hear other programs. MATT is the man.
Hi Matt, I sent you an email for coaching. Nice vid!
Can someone explain RPE4-5? I'm new to this term. So if my 1RM for bench is 260. What should I be doing for reps?
RPE means rate of perceive exertion, meaning that RPE 4-5 is a pretty low intensity compared to an RPE 10 which would be an all out set.
5-6 reps in the tank
At first I thought the video was about computer science. ((:
Good video btw
same
So what Brad schoenfeld book should I get.. Or two even.. Or any other books by anyone you like
I'm trying to increase my lifts rn im stuck at 535 on deadlift and I don't know how to hit 6 plates any advice
Hey bud, what current program are you following, if any? Just interested to see what works for you and see if we can apply any of your work into our own
He does a custom DUP style routine. He has a video on his channel from a while ago.
4 Fs for a good physique
Food, Function, Form, Frequency
In that order
Food- you can’t out train a shitty diet. You also can’t train at your best on a shitty diet.
Function- do functional exercises. Leave those cables and machines for people who are handicapped or injured.
Form- time under tension creates muscle growth. You create the tension with good form. You’re also less likely to get injured with good form.
Frequency- pretty simple. Training only once or twice a week won’t do you much good. The more frequently you train, the stronger and more athletic you’re going to get.
Functional exercises and movements are great for becoming more athletic and developing stability. But telling someone to steer clear of machines is poor advice, machines are fantastic for hypertrophy and let you build muscle in specific areas.
@@bryantcrocker6561 if you’re training for aesthetics, sure. But Im talking about gorilla strength... in which case it’s just a waste of energy.
@@bryantcrocker6561 a bedroom body isn’t hard to get. Just stop eating lol a beastly one however... takes beastly work. It’s not about pretty. It’s about function.
A useful body is a beautiful body 😎
Different philosophies there in regards to goals, but no discipline is easy. Once you walk around under 10% bf you realize how awful it feels and how hard it is to maintain.
On the modifications you suggested ,isn't RPE 4-5 too low to drive progress? I´m kind of new to rpe training hence my question.
Rpe 4 to 5 is like a warm up or something
@@madmateus3051 yeah, that's why I'm asking. Isn't that too light?
Lower rpe is fine for secondary / tertiary days such as tempo bench on a tertiary day
Matt got 1870lbs total at 220lbs 👀
Has anybody run Matt's modified version of Candito's 6 week program? The bench side was the only thing putting me off trying it.
There's a version of the 6 week program where someone has added his advanced bench program instead of the default bench program
It works wonders but the drawback is the hours that take to get the entire training session done takes closer to 3hrs and some days you'd end up doing squat,bench,deadlift all on the same day
@@lyft4238 why do people not want to spend 3 hours in the gym? And why are those people me?
Just hit that 10 minute mark
Just TRAIN HARDER THAN LAST TIME!
Jk jk xd
👍🏻👍🏻👍🏻👍🏻
Make a video/short on the purpose of, how and when to use down/back off sets.
Like how heavy should a back off set be? Relative to the top set or no? How much volume should those take up? Etc etc
👍👍👍
Ei Matt,Sorry to bother you,English isn't my first language and I can't figure out who you are recommending at 6:04.Thank you for the tips!
Data Driven Strength Team
Data driven strength, Chris Beardsley, and Eric Helms as sources for info
2nd
So to fix your Own programm you have to get coached Interest
Comment for the algorithm
1st (yes I know but we gotta dethrone him somehow)
I wuv woo
What do you think of Matt Wenning?
Bro lives in backrooms
Hey matt.. been having issues with pain in my left hip since last 5 months while squatting and deadlifting.. i guess it's labral inflammation if not tear or FAI..it's has been really depressing me.. coming from a 3rd world country..i cannot afford a PT.. any suggestions on how to recover from this without surgery..
I add something similar to what your describing, then I started taking 900mg of Omega-3 twice a day and it fixed it!
@@lequack7130 hey i appreciate ur response.. can u please elaborate on what your issue was so that i can relate to it and ask some questions
@@mixedmartialhoops9299 When I squatted( and sumo DL) I felt pain in my right hip, where my leg connect to my hip(probably too much friction).
@@mixedmartialhoops9299 It also was more painfull If tried to squat wider
@@mixedmartialhoops9299 And when I say it fixed it, the pain 95% went away in 1 week, I took Omega-3 for another reason first but that's when I was surprised to find it fixed my hip pain. If you wonder if I take anything else, the only other supplement I take is glucosamine
This nigga really used the tik tok music for this whole thing 😂
Matt are you a Robot 🤖???
I have a question about the 6 week candito program:
I don't remember exactly what week was, but basically you had to train on sunday, and unfortunately gyms on my area only open from Monday to Saturday, how can i make it work without training on Sundays, i think it is the only week where you have to train on Sunday, i'd appreciate all the responses.
Why don't you just move the program over a day
@@jimmykruzer Thanks for the reply, but if i do that i will end up with some weeks training on sunday instead of Saturday, but i just simply skipped that day, and i had great results anyways.
@@malainfluencia6950 did you skip it or just do it the next day?
@@jimmykruzer I skipped it because the next day i had another session
@@malainfluencia6950 not sure if this makes sense but what if you just kept rotating you workouts around Sunday. So like every week one workout day gets an extra day of rest. Not sure if I explained that well lol
Actually, the body that looks fit and strong but not huge but can deadlift the weights you do is literally the definition of the warrior body
That ceiling has got to go buddy, be better.
HOLY SHIT HE HAVE A FACE ????
1st
Bro, y u do this
I’m competitive
Hahaha that's a good reason
@@mattvena226 off topic but I always wanted to ask why I've never seen any videos of you doing accessories? All the videos you use on tik tok and in your UA-cam shorts are SBD
Basically not as much interest in them, and I hardly if ever record them
Really good video but the music going over you talking is annoying
Good sources and program references, but no principles or a framework to really be contained when designing one's own program
didn’t mention brad castlebarry? lame
I don't like the background music
how is this man so strong yet so skinny?
because strength ≠ size
He weighs over 200lbs lol
What constitutes as average now lmao.
Full frontal male nudity or GTFO. Some of us need to him our mirin' quotas.
Show us your physique already
DYEL bro?
He squats 760 lil bro
He certainly does
Right question is "do you even pose bro?"
I think that Candito strength training program for some reason really sucks for women
No mention of jason bloho? Unsubscribed