The BEST Workout Schedule Ever! (Start seeing immediate gains in all lifts) Law of Accommodation
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- Опубліковано 28 вер 2024
- Matt shows FULL WORKOUTS and covers the cycles you need to follow to fine-tune your days-months-years to maximize results and make sure you are in top tier form for decades to come! We're talking speed days, recovery times, max effort rep schemes, everything you need to become the best you possible! There are also swag discounts and equipment discounts on the PATREON! We're starting a movement and we'd love for you to join!
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So you have made the choice to take your workout from what you used in high school or worse what you have seen pro athletes use to get ready for the season to the best workout schedule ever! This sort of methodology is something few know but the best use to become stronger for decades rather than getting strong for just a few years. Also, this knowledge is the key to how Matt Wenning was able to maintain great strength throughout his lifting career and stay INJURY FREE while breaking world records. So what is the secret to the sauce? Well, it's actually simple to understand and apply it to your workout today! It's based around using the Law of Accommodation to 'surprise' and jumpstart your body every single workout instead of getting specific and routine based.
So your gym routine is varied because you know the difference between the upper and lower body! That's a good place to start for anyone, but you need to be aware that benching one day with some slight accessory work and then squatting or deadlifting the next workout mid-week is wasting your time and lowering your possible gains. Let us guess you're trying to lose some weight fast, or possibly become stronger for your own personal goals? These achievements are hard-fought but with the Wenning Strength system they are attainable! Now, let's bring in the Law of Accommodation into your routine. So for benching if you want to increase your bench? Have you ever experimented with varying your eccentrics or concentric tempo-based movement patterns? For anyone at home without prior understanding of this idea this means when you lower or raise the weights do you do a three count or a five-count? No? WELL, that's a great tool to keep your body guessing and always gaining more tone and muscle, next let's look at all of the different benching bars you could be possible using. First, you have the straight bar but what about the bamboo bar? Possibly a football bar? What about a cambered or safety bar? These variable changes will allow you to change the workout and make your body to get stronger in slightly different ways. Lastly, let's think about using bands, chains, and even chaotic weights. These last few layers are going to give you almost unlimited workout options when you account for sets and rep changes. So you now know the gym lifting secret used by many pro athletes to gain transferable strength. So what next, well you need to understanding de-loading and making the workouts specific enough without being the same thing over and over again. So check out our other videos on the Law of Specificity, and De-Loading!!
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The last 1 minute of this video is pure gold. I wish I had some of this knowledge years ago.
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Another good slap in the face to bring me back to reality
We all need it sometimes :))
Couldn't help but watch this master class for 3 times. Thx again!
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This is great content. Just started conjugate about 6 weeks ago after 2 years of 5’s. I like what I am feeling and seeing.
Still doing conjugate? I just started about 5 weeks ago myself
Probably the best and most succinct presentation I've ever seen about knowing how to properly design your own program. Solid information. Also, I very much appreciate your realistic approach to training time frames. So often it's repeated to utilize workouts no longer than 60min, but then the volume and rest recommendations mathematically contradict the allotted time. And that's before considering the warm up. It's trying to squeeze in two hours of workout into 60min. Thanks for this great video.
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I really enjoy changing up the lifts and tempos because my biggest weakness and strength is I get bored very easily and usually im fed up with a setup after a 2 weeks sometimes less but by changing the exercise rep scheme tempos etc i can keep it varied to keep myself coming back and it usually pans out to greater strength as long as I do a good job with the programming cycle. even when I switch to and from weightlifting to power lifting.
Yep that’s the goal!!
Matt speaks truth. The whole truth and nothing but the truth. 💪
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Really interesting. Keep up the good work 👍🏻
You working on a dad bod routine for me yet? Christmas is fast approaching! 😂
My whole life I have been stuck with 5's and the occasional 1-2 and am afraid I will never enjoy a 10... wait what was he talking about?
A 2 can be a 10 after enough drinks
@Tony Soza the joke flew over your head. He's referring to 2/10 women lmao
@Tony Soza
How's kindergarten school?
Asian women, he was referring to Asian women. Rucking moron.
The best kind of 10 are 5 2’s.
I really enjoy your videos and appreciate the emphasis you put on safe and healthy lifting. I am now introducing my 12 year old son to lifting so that aspect of the sport is of the highest priority.
Bring him in I’ll assess him for ya
I practice full body workouts. They are structured by mode and tempo during the week and by the month. . I’m 59 so strength and prs is not my goal. Endurance, maintenance and protecting my joints is my deal. Some great content in this vid. Thanks.
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We answer everything here my friend
I am starting to change the exercises mode and use tempos and i am very happy
Badass !! Join patreon and support the channel!! Helps us tons!!!
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Awesome video! Great breakdown and understanding.
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I like the honest view on total time. I have often over trained at 1hr 30/40mins. It gives gains for a month but afterwards gains drop off and I was always v.tired. I think just over an hour in order to get a good variety in is fine. This also works with the fact you don't have to do, say, squats and deadlift each workout (although all the compounds should be done at some point in a week imho.) Good luck!
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For the algorithm mate 👍🏾
Excellent video. Thank you.
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So educational, great videos. keep em coming
Thanks!! Please get the word out and subscribe to patreon to help with our efforts!!
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What the timeline on the minimal equipment manual? Thanks Matt. Your manuals and videos have really helped me out! My lifting has improved and my recovery is way better!
The time limit esp with a 15 min warm up seems short but you def get results sonwhat donI know
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34 people don't know how to periodize, gave it a thumbs up 💪
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@@WenningStrength haha.... Seriously who would do that? People are idiots man
Yup I deal with it daily
Thanks for this free knowledge
All I ask is to share around and join patreon if possible to help
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@@WenningStrength signing up now
This is true even when doing running or jogging, you do the same thing everyday 8 to 10 weeks your body's going to be accommodated to doing just that and no more unless you add a different stimulus or take a nice break in-between and come back with a different stimulus
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Smart info!
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This was awesome
Thank you!!! Please share and get the word out
would love to see a collab with you and Brian Alsruhe
Join here and help support the channel my friends
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Would you say this is why Pryamid and reverse pyramid trainjng work? Because you’re hitting all of those rep ranges?
Yes and no
What do you think about those that do 5s on the main lifts and then hit 6-12 on assistance/ supplement work? Can you effectively do strength and hypertrophy work in the same session?
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I need to watch this again and again until it becomes gospel! 😝
Yep play it a million time for me :))
Draws a perfect “5”
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Intro song???
Idk but it's dope af
shock the muscle.. shock the muscle
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Hey matt what program would you have a novice run?
Would love to hear Matt’s answer to this!
Would love to hear this
@@TheOlzee I really doubt he'd recommend anything from rip lmao
Space245 Man I agree, because his business is centred around conjugate method. Likewise Rippetoe wouldn’t recommend anything other than starting strength because he also has a business centred around it. I couldn’t give a fuck either way, so I’m giving non bias advice. SS best place to start. Conjugate method best place to end.
@@TheOlzee Yeah Mark's program, from what I heard also has great reviews and his book "Starting Strength" is definitely something im buying. I really wanted to hear Matts opinion on a novice program to follow but its probably one of his most frequently asked questions so I probably wont ahahah
I came from Alphadestiny
Sweet!!
@@WenningStrength he loves you man, ahahha, mentioned you quite a few times and highly respects you
Do you have any experience with elbow or knee tendinitis? Maybe a video on it I'm having some trouble with a knee and an elbow. I'm realizing it's not going anywhere unless I back off
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Started lifting in a little gym in the late 90's. I'm French and no real knowledge was available at that time. Consensus was i you don't progress it's because you don't lift heavy enough... Talking about a science
It was around just harder to find
How is someone wasting their time if their workout is longer than 60 minutes? Obviously the stronger u get the more time it takes to reach your working sets and therefore u need more time to do etc 5x5 squats followed by posterior chain assistance work etc.
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Facts. If i only had 1 hour in the gym, I wouldn't get nearly as much results i get from 1.5 - 2 hours
I am wasting time after 60 minutes ??? That struck me hard ...
I believe for most ppl yes
It helps keeps me focused.
what are you talking wasting time if you in the gym 2 hours lol.. lets say you bench press 10x2 first exsercise.. you need 5min rest between.. this is 1hour on 1st exsercise.. im always 3-4hours in the gym
Jesus
So if I understand you correctly, simply put: 5x5 works, but over time, your body will be accomodated to it, and your progression will/can stall as you advance.
It makes sense now that I think about it, I’ve been doing 5x5 for well over 3 years now and I haven’t made any significant gains.
Yep!!!!!!!!
Hey Matt, another great video. I'm going to treat myself and sign up for the Patreon. As much as I missed Intern Harvey in this video, I think you're finding a good balance between educating and entertaining. Plus, he needs a day off (how does he even sleep if he can't keep his eyes closed?!). I'm thankful that you share your knowledge and improve the community as a whole. Happy Thanksgiving!
Looks like a repackage of the Poliquin principles which is always good to rehash. I like how you touched on “mode” I definitely agree with changing exercises and/or grips. I think rest is a HUGE variable that dictates the load being used and elicits a different hormonal response when resting 45-60 seconds versus 90-120 seconds. I also think pairing antagonists helps maximize your rest time in the gym allowing for greater workout density. Nice video thank you
I like 4s, which for some reason is skipped by most lifters!
This was great, one of the best training videos I’ve seen. Much appreciated!
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How are you able to powerbuild with capped 1 hour workouts. Feel like I would not have near enough time to fit in all my bodybuilding movements and powerlifting movements in that time
You have to look at Matt's strength levels. Elite lifters have to keep workouts to 60 minutes is because of the sheer loads they are moving. I started at an hour and a half. When my strength reached peak levels I had to dial it in.
Even novice lifters should cap their workouts to an hour. When I went from 2 hours workouts to an hour workout both my strength and muscle improved. And I had only been working out about 6 months at that time.
My question is if you have 10 work sets 3 to 5 minutes rest between sets that's 30 to 50 mins of just rest . How are you gonna get it all done in a hr??
Just keep rest to a minimal during speed work and you can get it done in 10-15 minutes.
michael parker I use alternating/different body part exercises to minimize rest. Eg for chest and back I do a set of bench then one minute rest then rows. Then 2-3 min rest. Then bench, one minute rest, rows etc. I’ve found it to be an efficient use of my hour or so. Bicep and triceps is another easy pair. Shoulders are a little more difficult to pair. For legs I do all the big exercises like squat, deadlift, leg press as singles but it’s easy to double or even triple leg curls, leg extension, calf raises etc.
Great video! Thanks for all the information bro...
Am I only man that noticed Matt talk about 4 ways to avoid the law of accomodation, not 5 as he said at beggining? :)
So are you saying working out longer than an hour is killing the gains of the workout or just that you aren’t going to make any more progress from working past that hour?
Great info Matt.
Could you do a video on resting between sets, which is something that is not often discussed.
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Any opinions on full body workouts
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We answer everything here my friend
This is great content. Thanks Matt
Happy Thanksgiving Matt thank you
Thank you for sharing all this knowledge. I have recently discovered your channel and I am thoroughly enjoying consuming the free content.
The content is possible through the support of patreon my friend please be a supporter as it helps me out tons 🙏🙏🙏
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There’s a flag of Israel in the background 😂
Did work for their military
Awesome content Matt
Do you find it hard to manipulate the law of progressive overload when always changing variables?
The overload should always be there, just switch up the form.
I think with conjugate, the only way they check if they progressed with a certain lift is when they come back around to it after how many weeks of different variables.
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We answer everything here my friend
You didn't talk about tempo as in rest between sets.
30-45 seconds
Hey Matt great info. Does this apply more towards intermediate/advanced lifters? What about novices?
Novices need skilled eyes to create proper motor patterns and no bad habits
Nice to see this channel grow
It's "et cetera" not "excetera"
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I don't take 20-25 minutes to bench. I probably take somewhere around 12-15 minutes. I take short rest periods. On max day I take a little longer rest than on speed day but usually every 60- 75 sec I'm benching.
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Yeah!
Out of curiosity with y’all experience in lifting, how are you able to manage everything in 1 hour or yet 50mins? Im new to lifting and focusing on the basics and compound movement like back squat, trap bar deadlift, unilateral lunges, shoulder press, iso lat pull down and pull ups. That usually take me around 80mins including 15mins of warm ups. Its seems like you need to pick only 3 exercises for your main lifts on top of 15mins warm up to get it done within an hour. You also have to factor in availabilities of machine and equipment unless of course you have your own gym. Any thoughts? Many thanks
Ask on my patreon brother we help ppl there constantly to improve their training
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I don’t get it. So if u bench press one week. And the next week your bench pressing what do u mean my changin the mode? Doing incline or decline bench press as your main compound ?
Join patreon and ask there brother !! Glad to help
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Hi Mat, any advice how to schedule / train for power strength gain with minimal mass gains? A Video about that topic would be awesome. Best wishes from Germany T.
Yes please join patreon my friend that’s how we make these videos
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Good info Matt!....Time in the gym is my biggest problem...my workouts are going 1hr 30-40 min right now...have a bad habit of getting carried away on my accessory work, but I'm on a 3 day a week program so I'm still trying to tweek the volume.
Use a timer to keep everything on track and not get carried away
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We answer everything here my friend
I never thought about doing tempo work with accessories. Now that you point it out, holy obvious!
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You may have mentioned this in other videos not sure. Does the warm up count to the 60min workout? thank you
Ask on patreon brother
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I've been doing eddie hall's 30s to 40s and I'm strong as fuck now 💪🏻
Rock on
Great info! Really appreciate all your practical knowledge!
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A very good video and explains a lot.Thanks!
Thanks join patreon for tons of great info!!!!
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Matt, any chance of doing a video series on the 40+ lifter?
www.wenningstrength.com. Anti aging series w Stan Efferding
i love this guy, I've watched a few of his videos and implemented some of his stuff and i feel like a Viking
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@@WenningStrength your advice has me buying me a note book and noting everything down. seriously dude thank you!
👁️🖤 it...
Learning plenty today 🙏🏿
Join patreon it’s packed full of info!!
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Thanks, keep up the good work sir!
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Genius 🔥🔥🔥🔥
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Stay strong
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Thank you!!!🙏🏻
Thank me by joining patreon my friend!!
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Very well said
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Is 5/3/1 a good program?
stephen shaw the basic 5/3/1 doesn’t have enough volume in my opinion. the many other variations of the program makes it better but it’s still a cookie cutter program not focusing on your weaknesses.
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We answer everything here my friend
5 second eccentric on 5 reps, why not just do up to 10 reps then?
Little thing called stretch reflex
@@WenningStrength What if you pause at the bottom?