POWERLIFTERS should train more like BODYBUILDERS
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- Опубліковано 17 лют 2024
- Instagram/TikTok @mattvena mattvena
Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs
Strength Athletes vs Bodbuilders Muscle Fibres: pubmed.ncbi.nlm.nih.gov/26388... (note this is cross sectional data, hence why muscle fibre strength can't be extrapolated)
Muscle Fibre Strength: pubmed.ncbi.nlm.nih.gov/12783...
Connective Tissue Changes: pubmed.ncbi.nlm.nih.gov/19026...
Correlation of Muscle Size: pubmed.ncbi.nlm.nih.gov/11990...
Allometric Scaling: www.science.org/doi/10.1126/s...
Bench Press Muscle Activation: www.strongerbyscience.com/res...
Instagram/TikTok @mattvena instagram.com/mattvena
Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs
Strength Athletes vs Bodbuilders Muscle Fibres: pubmed.ncbi.nlm.nih.gov/26388513/ (note this is cross sectional data, hence why muscle fibre strength can't be extrapolated)
Muscle Fibre Strength: pubmed.ncbi.nlm.nih.gov/12783042/
Connective Tissue Changes: pubmed.ncbi.nlm.nih.gov/19026016/
Correlation of Muscle Size: pubmed.ncbi.nlm.nih.gov/11990746/
Allometric Scaling: www.science.org/doi/10.1126/science.124.3220.486
Bench Press Muscle Activation: www.strongerbyscience.com/research-spotlight-muscle-activation/
Still rocking cord headphones in 2024 is just stubborn at this point 😂
Conformity sucks.
yea let's make fun of him for using outdated technology.
@@electroboy314 bro probably traveled to the gym by horseback
Maybe he doesn’t want another device that needs to be charged. Also, he can listen to lossless audio with wired headphones lol
I consider going back to wired headphones for on the go listening. The lack of cords is nice, but I listen to a lot of music and other audio which means my headphones die just a few hours in the day. That is an inconvenience I don't have to deal with using wired headphones.
Thanks Matt for this longer form video on the importance of hypertrophy for powerlifting.
The fact that 4 mins is longer form these days...
Still it just goes to show how much info Matt can squeeze into 4 mins. Just like how much he can squeeze a squat plug for max gains.
@@stooge_mobile He talks quickly and clearly, he is able to pack a quality knowledge nugget into 60s. He is the king of powerlifting shorts, but his longer forms are my favorites.
It’s impressive af considering the little attention span that this generation has. Not too long and very little filler👌🏾👌🏾
@@stooge_mobileWhile I agree that attention spans likely are declining/have declined, isn’t longer form a relative term to a degree? For example, someone who typically makes videos ranging from 5-10 minutes, who then decides to make a 40 minute video, could class that 40 minute video as a longer form video. To me, this is a similar situation where Matt usually makes videos that are approximately 60s long, but a video that’s 3-5 mins long is long form, relative to his other videos. I understand this fails on a logical basis in some ways, but I think this general idea applies.
waiting for part 3 of powerlifting programming series matt
Few people manage to give such a quantity of high value straight to the point information that is scientifically backed in 4.5 minutes. Truly the goat
life is so simple when Matt uploads a video
Thank you for putting this so succinctly! I'm going to share it with a lot of my clients!
My squat didn't blow up until I got rid of the equipment, and focused on form over high rep sets.
Thanks Matt this is some great stuff. Lov when you upload my dude
Side note: The squat set at 0:50 is legit 💪
so happy you started posting longform man
Very well communicated points!
Straight to the point. Commenting for the reach. 🙌
Well said. A master class.
Today is a good day because Matt Vena posted a long video
fantastic content, ty
I hope alot more powerlifters follow this guy. This is amazing and simple advice.
Neuromuscular adaptation- hinted at with your mentions of technique but deserving of its own reckoning with regards to force production
Common Vena Ws
Edit: gotta say, love how I can always count on finding citations in the description on Matt’s videos
Matt da 🐐 no 🧢
So it is helpful to be a lot heavier in the off season, as you are puttin on muscle and when you cut back down to your weight class you will hopefully be leaner than before
I don't think bodybuilders train the big 3 often because of CNS fatigue. They're trying to grow their muscles as much as they can so they're keeping their body as fresh as they can throughout the gym day. For me squats and deadlifts are very taxing after and it makes accessory lifts harder that I have to lighten the weight instead of using more weight that I could have potential to do.
yeah size matter within a pool of similar sport. not sure if you mentioned it but that wont apply if you try to predict strength on a bodybuilder
Started doing powerbuilding afew years ago and it's great I think you get the best of both,it's the only way i'll train now.
@@antiwufei553Lmao this is such a clown comment. Powerbuilding is the best for the typical lifter, who wants both hypertrophy and strength training.
@antiwufei553 Wrong I've been training 20 years and it's the most effective training I've done just because it doesn't work for you doesn't mean it won't work for others.
@@bearwithsunglassesandicecr5856 Powerbuilding by definition isn't the most effective for either. It's a jack of all trades style.
@@antiwufei553 most people aren't trying to compete in either bodybuilding or powerlifting, besides, the example you have with curls and SBD is just bad because these don't have to harm your goals in strength or size
@@ProphetFearPowerbuilding isn’t the most effective, but it’s still a good way to make progress even if at a slower rate. If it keeps people lifting, it’s ok 👌
Wow really who could’ve guessed size would help. What you should’ve done is went into depth on the difference of sarcoplasmic growth and myofibrillar growth in the gym.
Hey Matt, I know you mentioned you don't use any accessories work for helping the squats and deadlifts. But do you have any recommendations on accessories work you would give to people who need the extra volume to help their squats & deadlifts?
He’d probably just recommend variations of squats, such as leg press, pin squats, etc. Similarly for deadlifts, he’d probably recommend pause deadlifts, 2” deficit deadlifts and Romanian deadlifts. I’m sure you can do things like machine leg extensions and leg curls, but variations of the main lifts are probably what will help the most.
My XXL squat plug arrives today
Do you use regular sbd sleeves or the new stiff edition?
but you dont do any leg accessory exercises right?
How much lean muscle mass did you build from this type of program ?
Who gets more gains in the long run, the person who slightly overshoots rpe or the person who slightly undershoots rpe?
Strength? Most likely the person that undershoots. Hypertrophy? Most likely the person that overshoots.
How do you reduce lower back pain on squats?
0:22 with a squat suit and wraps
The main difference imo is that powwerlifters get better and better at bracing where bodybuilders are not nearly as considerate of bracing and its potential to manage heavy loads.
Is there diminishing returns on putting on muscle to get stronger or just a limiting factor where you cant gain more?
I’ll just say it like this: I overcame my bench plateaus when I threw in more accessories to build the weakest muscles. You’re only as strong as your weakest link and the bench has a lot of small muscles involved compared to squat and deadlift.
But how do you actually work in the more bodybuilding style workouts into an existing powerlifting program?
Ive been on the candito 6 week program for a year now, and by the time I'm done with all the prescribed work im way too exhausted to do anything else. My training already regularly lasts 2 hours or longer.
What kinds of programs would you recommend?
Barbell Medicine and Reactive Training Systems have templates that program powerlifting lifts and bodybuilding stuff. I got the RTS 16 Week Mass template.
I’m sure there are other programs out there that incorporate bodybuilding stuff with the comp lifts, free or paid.
by making ur own program? generally all programs follow similar pattern with a periodization approach, you can have a hypertrophy training blocks (focus on higher reps, and accessory works, lower intensity) and then do a balanced block, and then a strength block. That's all it really is. Essentially Candito's program is like that but in a shorter period period, i,e 2 weeks for each.
@stunseed8385 yea but not even the first 2 weeks of the candito program are bodybuilder style
@@EduardO-gm7hx he calls it hypertrophy and the first two weeks does that by forcing you go high reps and then low reps with 1 min rest. you essentially are inducing hypertrophy, not to mention he allows you to do accessory work of ur choice, so you make it bodybuilder like.
I ran it like that but it was unsustainable once I reached a certain point. Even got injured.
Why don't we call calisthenics guys bodylifters
What are your favourite bench accessories you use in you / your clients programming and why? Love the longer content btw
My favorite is weighted dips. Medium heavy bench one day, moderate weight volume work on weighted dips a couple days later like 3x6-10
@@silatguydo you do bench on both days? Or do you only bench once per week?
@@1TieDye1 I have OHp focus on Monday, medium heavy bench Thursday and do a couple sets of weighted dips after squats on sat. On the day I do weighted dips I use a bout a 15-20 rep max weight and do double pauses at the top and bottom which usually comes out to 3x7-9 with about 2 reps in reserve. Very easy, pretty light and almost no warmup up needed. Huge difference in how my bench is feeling..
Does this make a basic concurrent system and working up to a training max a viable option?
I’m a bjj athlete and always found lots of heavy lifting wrecks my body because I’m doing bjj 6 days per week.
Could I just work up to a heavy training max single (around 90%) on a main lift for the day and then just do bodybuilding accessories to build all the muscle mass.
For example an upper day could be:
CG Bench - Work to Training Max
Paused Bench 3x10
BB Row 3x10
Machine Laterals 3x12-15
DB Rolling Ext 3x10-12
Would this be effective for getting strong or do I need more heavy work?
6 days a week and throwing strength training ontop of that seems kinda overkill imo. What is your off season like ?
Sounds like you should more of a conjugate guy. Conjugate is better for athletes in my opinion. 3 day conjugate would be better for you.
@@laughingtothebanklikehahah3618 Most guys in my sport are training around 2-5 hours daily 😂
As you get better you can tailor intensity quite easily.
Yeah take 6 days with a grain of salt but most athletes improve their absolute strength and power during the offseason. The body can adjust to intensity but doing heavy lifts while training can ruin the recovery process and have you lagging on both ends.
If you’re not on gear your probably doing too much brother. I hope you’re eating a lot of protein.
Can you do a long video on shoulder pain?
Have a longer pain video coming
@@mattvena226 🐐
Obviously don't know the cause of your shoulder pain. But personally, starting my bench days with 8 slow reps of just 95 lbs has really helped me. Just one set of 8 reps. 6 second eccentric per rep and then concentric is normal speed.
@@daleymiller103 just the bar hurts on any push exercise and also Lat pulldown
@@entername4166 I also do external rotation exercises before push days. But I would look into physical therapy
originally thought i was going to b a 93kg lifter. if i were stronger i would've probably pidgeon holed myself into it. currently 103kg with a 6 pack under good lighting
You sound dominant
@@sophiabulgaria3687 need me a dommy mommy
srsly one of the best Powerlifting videos I saw. I always liked to train as a Bodybuilder but not to a degree to call myself a "Powerbuilder"
1st
oil up im coming
@@kylewarren69 he's only loyal to squat plugs
@@kylewarren69he liked mine lol
GOOD video, very informative
Dude you talk real funny
I thought powerlifting had weight categories, so being as strong as you can for a specific weight is more important than having bigger muscles because you’d ultimately be stronger?
Which is why if you looked at the best powerlifting athletes outside the heaviest weight classes Russell orhii, austin perkins, bobb Matthew's, Ashton rouska, jade Jacob, agata sitko, evie Corrigan.......they're damn near always the most jacked people in their weight classes.
Well even Bodybuilder train partly with high weights.
The different is the common Reprange. and yes Isolations make the big difference.
Also rest periods
So many novices and intermediate lifters get into this sport by seeing a dude their size lift heavy numbers. However, a lot of them don’t understand that the lifter their size are genetically built (arms, torso, legs) for the big 3. If that’s not the case, they are likely bigger since they got into the sport. Example, that dude who’s 180 with decent height was probably 150-160 when he started lifting. The mindset of maintaining a small weight for vanity is what’s hindering a majority of lifters(especially the ones who don’t compete) from overcoming plateaus especially in the bench. Training like a bodybuilder doesn’t mean you have to turn to a mirror queer and make 90% of your training machines, it’s simply just hypertrophy by improving the muscles that actually matter.
@@antiwufei553 I wasn’t dogging on machines. They were only brought up to point out the lack of context that most beginners and intermediates have when “train like a bodybuilder” is brought up.
Yes and body builder should do powerlifting in off season
No way!
powerbuilders on top
@@antiwufei553 powerbuilders on top
Kirk Kawaski powerlifter squatted 1000 for a double. Ronnie Coleman did powerlifting prior to bodybuilding. I've never been strong though stronger now at 58 powerlifting than in my twenties and thirties doing bodybuilding. I call BS.
@@daydreamingphantom777 what's your point. Big doesn't mean strong. Bodybuilding is for show, not performance..
@jerrycunningham1820 that having more muscle in the prime movers raises your maximum potential strength output. Then specialized training for technique and nervous system always you to exhibit that increased force potential. Look at Russell orhii, agata sitko, evie Corrigan, bobb Matthew's, Ashton rouska, Jonathan cayco, Gavin adin, Carlos peterson griffith, jade Jacob, Austin perkins, rondel hunte etc. The best lifters in their given weight class will damn near always be the most muscular lifters in their weight class. It's not perfect 1 to 1 cause technique and nervous system adaptations matter but when you control for elite athletes who all have amazing technique and nervous system talent for the sport you'll see that muscle (the easiest thing to adjust through training) is often a distinguishing feature among the most successful athletes. It won't be over their entire physique like a bodybuilder but the prime movers definitely get crazy big.
@@Isaiah_McIntosh I believe the premise of the video tried to explain how bodybuilders were stronger than powerliters. I called BS. Dave Tate was bodybuilding heavier, more muscular lost 200 pounds off his total. You don't have to mention 15 names explaining what you know. In my 20s squatted 405 max, now 58 done 440. Just me, similar with all my lifts.
@@jerrycunningham1820 yeah so you misunderstood the point of the video 😅. The point is that powerlifters should train more like bodybuilders, because prime movers size correlates very strongly with SBD strength so it makes sense to do more hypertrophy work on your prime movers as a powerlifter. Idk if you watched the video.........
If he lost strength moving from powerlifting to bodybuilding it's a clear case of all else not being equal. He likely reduced his powerlifting skill work and his strength focused training so naturally he lost out on the ability to exhibit strength in SBD, even if his potential may have been higher (this is very simplistic depending on the speed at which he gained the weight it could've fucked up his leverages without time for technique adaptations).
With all due respect you're fighting a strawman. Also congrats on the squat at your age.
@@Isaiah_McIntosh Again did bodybuilding myself. Not a total waste of time, powerlifting would have been optimal. Still going up at my age as I never really tested myself, ot trained back then.
what about athletes?
I'm tryna be like Natty Doug Young or Natty Bill Kazmaer
Very good video actually. Muscle size is the most important factor in strength, yet a lot of powerlifters neglect hypertrophy phases/volume.
Ronnie did 800 lbs for 2 reps, I dunno
In the last 4 years, you got 17% heavier and 8% stronger. If you are applying those principles to your training, why you haven't done any progress?
If you didn’t cherry pick results from worse meets you’d see my best dots went up 9% in that time.
Powerlifters compete in weight classes. They can't just add on more muscle mass.
Athletes don’t stay in the same weight class their whole career and powerlifters aren’t the exception. The only ones who actually commit to a weight class are the ones who are trying to break records and even they put on a lot of mass since they first started lifting.
If you’re barely totaling the standard for your weight class and your goal is to get stronger, you gotta put on muscle.
@@laughingtothebanklikehahah3618 exactly this
Gotta hold in the poo for extra nutrient absorption and ultimately extra gains
Sorry for your weak litt in the bedroom
Matt, you are a living example of exactly the opposite of what you are saying here. I have more muscle than you, yet im much much weaker.
that's because he focuses a lot on SBD and has more experience. he isn't an opposite example, because as he has implied, he is definitely much, much heavier than when he started, which benefits his powerlifting
Powerlifters don’t even know how to lift things properly
Bigger is stronger, who would guess. But if you say train like bodybuilder, I'm thinking of doing dumb shit to "feel the muscle", not putting on some beef.
If you can't feel the muscle, why are you even wasting time doing the lift?
@@antiwufei553Why is it bullshit? It's just a subjective measure of how difficult the set was, that's all lol.
@@ProphetFearI edge to your vids
@@AVB15 Many do
@@ProphetFear Lol what? That's precisely why "feel the muscle" is retarded concept!
but you small and look like u bench 225 yet u squat like 740
damn bro no need to hurt him like that 🥲
@@Joaquin_8293 yeah but like if he wore a slightly baggy Shirt hed look like he doesnt work out but benches 485
@@Alexesssp I mean that could be said for almost anyone else who isn't like strongman sized because you can't see the muscles that is covered by the hoodie or baggy shirt
@@Alexessspbecause he is a powerlifter.
If you think he is small you spend too much time online
No. Stop with what you are doing and get another hobby that you actually understand.
I'd suggest you to take your own advice. a bigger muscle is ALWAYS a stronger muscle. a bigger muscle for a powerlifter means much more space for ur CNS to expand and grow, providing a base for an even HIGHER potential of total force output, AKA your numbers will go up.
YOU TALK LIKE A ROBOT
Are you joking? Coleman struggled hard with deadlift with 362 kg (2 reps). Same weight was lifted easily 9 times by strongman competitor, so... And Coleman was powerlifter himself, before BB journey. In 99% cases BB 's are weaker than powerlifers (if Both are juiced). I can easily do one arm row with 140 kilos, something none of BBs can achieve.
That doesnt change that having more muscle in the prime movers raises your maximum potential strength output. Then specialized training for technique and nervous system always you to exhibit that increased force potential. Look at Russell orhii, agata sitko, evie Corrigan, bobb Matthew's, Ashton rouska, Jonathan cayco, Gavin adin, Carlos peterson griffith, jade Jacob, Austin perkins, rondel hunte etc. The best lifters in their given weight class will damn near always be the most muscular lifters in their weight class. It's not perfect 1 to 1 cause technique and nervous system adaptations matter but when you control for elite athletes who all have amazing technique and nervous system talent for the sport you'll see that muscle (the easiest thing to adjust through training) is often a distinguishing feature among the most successful athletes. It won't be over their entire physique like a bodybuilder but the prime movers definitely get crazy big.
@@antiwufei553That's a one year difference lmao, that means he was training for both at the same time because his he is a genetic freak. He probably got big just focusing on powerlifting and was told to pick up bodybuilding because his physique was so good.
@@antiwufei553 That's true. He definitely did more bodybuilding movements than anything else. But he definitely did go heavy on many movements that people would merely count as accessories, that's still powerlifting in a sense, it's just that he focused on lifts that aren't competitive lifts, such as barbell rows for example.
Ronnie wasnt a powerlifter,he was doing tons of volume and reps at a low BF yet he did it