Instagram/TikTok @mattvena Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs Bracing Video: ua-cam.com/video/TdjPV8O-F2M/v-deo.html Deload Study (I don't think this actually shows that deloads don't "work"): pmc.ncbi.nlm.nih.gov/articles/PMC10809978/
I never did deloads this year and my strength gains came a halt.. additionally I developed some joint pain. nothing serious but annoying still. I really hate deloads but maybe I need them xD
Earlier this year I asked the weekly programming thread on /r/powerlifting if it made sense to skip the deload weeks in the PRs 15 week program because I felt detrained and low motivation after the deload weeks. Steve DeNovi the author replied and said skipping the deloads works for some folks and to go ahead if it made sense for me. The block immediately after skipping my first deload week I tweaked my back and it took 4 months for me to squat 100% pain free again.
deloads aren’t some magical thing either, you might have still gotten injured had done the deload, i’ve actually been injured like twice whilst on a deload, things just happen
The deload conversation is interesting. I definitely use to deload too much and I would feel refreshed, but detrained when I got back into the swing of things. I am actually deloading this week but I'm only taking 2-3 reps off working sets and lowering the weight about 5%. When I use to lower the weight like 25-30% and cut the reps back by like 4-5 I don't think it was enough of a stimulus to have any benefit.
Idk about you, but if i go from 15 weekly sets per week to 7 sets per week i don't feel detrained at all, as long as i do a couple of sets at high % aiming at maintaining my strenght and size, then theres no reason NOT to do a deload once in a while
I'm currently enjoying your boostcamp program and one thing I've done is put triceps isolations after the squatting instead of before because otherwise the pumped up tri's get painfully stretched/strained from the elbow bend they get into on low bar. And I have my pointer finger on the line
using one paper and simply stating "de-training' as reasoning for never doing a deload when its been proven that it takes over 2 weeks for declines in strength gains to become apparent is idiotic. Cardiovascular fitness declines may become apparent as a result of deloads and time off however for longevity and future adherence to a training schedule de-loads and recovery is ESSENTIAL
I think you and Matt would agree tbh. He never advocated for NEVER regulating loading, and his programming seems to cycle through easier and harder weeks. Auto-regulation is important absolutely, but the argument is that huge cuts in intensity for a whole week is likely not necessary and maybe counterproductive
On your boostcamp program you say things like “RPE 7. 1 rep” to mean ‘do a single with 3 rir’. But as I understand it, rpe means rate of perceived exertion, not how many reps you actually have left. So if you do a set of 17 reps and stop 5 reps away from failure, that might be a 7 out of ten difficulty, ie rpe 7, despite not having only 3 rir. Instead of saying “RPE 7. 1 rep”, why not say to ‘do a single with your 4rm’, or a ‘single with 3rir’. It just seems more direct and less likely to have ppl trying to gauge their exact rpe for a single and just focusing on finding the weight they can do 4 reps with, (and then doing a single with it)
What would your advice be to someone who struggles to gauge what weight would be a certain RPE. I’m running your program on Boostcamp and find myself either over or under shooting the weight after I’ve done the weight. Skill issue Ik😪
I have detailed logs, PR progress and programs going back years to when I started training (started powerlifting 16 months ago and assume a long way from my genetic potential but was doing other sports/gym before that). Given all this data, I would love to know how to analyse it in order to determine my optimum volume/load. Any tips? In 6 months, I have only increased my bench from 130kg to 137.5kg despite consistent training and recovery (tried benching 2-5 days per week, attacking sticking points etc). My deadlift jumped from 180 to 220kg in the same time frame with 1 times per week (sometimes not at all!) and squating 1-2 times per week.
How you u fix an uneven shoulder position in low bar squats, the bar keeps tilting to my left side and gives me bicep tendon pain, it doesn’t effect the squat directly but I think it may in the long run
I think there's a TON of confusion on what a deload is. I didn't even realize I was already doing them until I heard the definition from Juggernaut Strength. Basically all I do is week 1 of every new block I'm using lighter weight and working my way up to find my starting weight for week 2. No reduction in volume. Just most of my sets are lighter. That's it. Works great!
How do you gauge that? Like, how do you know that you’ve gotten to a weight that is appropriate to start at week 2? And what do you do for reps on week 1 relative to week 2?
@1TieDye1 week 1 I try to work up to about a 2 RIR. Then week 2 I add some weight but it's usually still a 2 RIR because fatigue has disspated. Then week 3 is 1 RIR and week 4 is 0 RIR. Then reset. If you're adding 5 or 10 pounds every week on everything and you aren't redlining it yet then keep going more than 4 weeks until you need that deload. But if you aren't good at judging RIR then just cutting the weight by 10 - 20% based on training logs works too.
Why deload instead of just resting? I never understood this. Go all the way to the gym and spend a couple hours doing something easy that gains me nothing? No thanks
Because resting completely can cause you to detrain. Did you watch the video? Some people also just enjoy training enough to prefer a deload over rest. A deload workout should also not take as long as a normal workout
On bench if I don’t do it for a week I come back significantly weaker, same thing with every single isolation exercise I do. The only things that may not get weaker for me are squat and deadlift.
Instagram/TikTok @mattvena
Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs
Bracing Video: ua-cam.com/video/TdjPV8O-F2M/v-deo.html
Deload Study (I don't think this actually shows that deloads don't
"work"): pmc.ncbi.nlm.nih.gov/articles/PMC10809978/
Matts answers to questions are always pretty much “do what works for you”. But its true af
Deload = lighter loads + less volume = smaller plug + less time inserted. Stay with me now.
Wait, you unplug your squat plug after training?
@@hamudi4841 Only to prevent habituation, in order to keep the stimulus novel for a juicy advantage.
@@hamudi4841I find that leaving it in causes too much fatigue
deloads kill gains but girlfriends add +100 gains
That gag about always training calves, cause you're going up to the 120kg division, freaking killed me.
I feel like that was gold that got missed.
I never did deloads this year and my strength gains came a halt.. additionally I developed some joint pain. nothing serious but annoying still. I really hate deloads but maybe I need them xD
You're just doing too much- not enough recovery between days when it's needed. Deload shouldnt be necessary.
Lower your volume
Earlier this year I asked the weekly programming thread on /r/powerlifting if it made sense to skip the deload weeks in the PRs 15 week program because I felt detrained and low motivation after the deload weeks. Steve DeNovi the author replied and said skipping the deloads works for some folks and to go ahead if it made sense for me.
The block immediately after skipping my first deload week I tweaked my back and it took 4 months for me to squat 100% pain free again.
It happens. I had one of my worst injuries after a 2 week deload. While it’s important to keep fatigue in mind, sometimes injuries just happen
deloads aren’t some magical thing either, you might have still gotten injured had done the deload, i’ve actually been injured like twice whilst on a deload, things just happen
Watch there's gonna be a scientific article a year from now disproving the disproval of deloads
T-Bar Matt isn't real he can't hurt you
T-Bar Matt: 💀
Jump scare warning needed
Matt da 🐐 no 🧢
It's about where you deload to, the one rep max calculator is a useful tool to gauge where to regress to.
Calf raises goated for the weighted stretch on the ankles big difference from a couple sets a week
Once you pop, you can’t stop
I hate deloads, I always feel like shit coming back
The deload conversation is interesting. I definitely use to deload too much and I would feel refreshed, but detrained when I got back into the swing of things. I am actually deloading this week but I'm only taking 2-3 reps off working sets and lowering the weight about 5%. When I use to lower the weight like 25-30% and cut the reps back by like 4-5 I don't think it was enough of a stimulus to have any benefit.
Idk about you, but if i go from 15 weekly sets per week to 7 sets per week i don't feel detrained at all, as long as i do a couple of sets at high % aiming at maintaining my strenght and size, then theres no reason NOT to do a deload once in a while
I'm currently enjoying your boostcamp program and one thing I've done is put triceps isolations after the squatting instead of before because otherwise the pumped up tri's get painfully stretched/strained from the elbow bend they get into on low bar. And I have my pointer finger on the line
What do u que on sumo deadlifts foot pronation or supination? And how do u find out how close to get ur hips to the bar?
using one paper and simply stating "de-training' as reasoning for never doing a deload when its been proven that it takes over 2 weeks for declines in strength gains to become apparent is idiotic. Cardiovascular fitness declines may become apparent as a result of deloads and time off however for longevity and future adherence to a training schedule de-loads and recovery is ESSENTIAL
I think you and Matt would agree tbh. He never advocated for NEVER regulating loading, and his programming seems to cycle through easier and harder weeks. Auto-regulation is important absolutely, but the argument is that huge cuts in intensity for a whole week is likely not necessary and maybe counterproductive
Quarter rep leg press and half-ass curls maybe would'a worked with two protein shakes?
On your boostcamp program you say things like “RPE 7. 1 rep” to mean ‘do a single with 3 rir’. But as I understand it, rpe means rate of perceived exertion, not how many reps you actually have left. So if you do a set of 17 reps and stop 5 reps away from failure, that might be a 7 out of ten difficulty, ie rpe 7, despite not having only 3 rir. Instead of saying “RPE 7. 1 rep”, why not say to ‘do a single with your 4rm’, or a ‘single with 3rir’. It just seems more direct and less likely to have ppl trying to gauge their exact rpe for a single and just focusing on finding the weight they can do 4 reps with, (and then doing a single with it)
In powerlifting, rpe is used pretty much exactly like rir
What would your advice be to someone who struggles to gauge what weight would be a certain RPE. I’m running your program on Boostcamp and find myself either over or under shooting the weight after I’ve done the weight. Skill issue Ik😪
Just more experience, plus some AMRAPS to gauge what close to failure feels like
I have detailed logs, PR progress and programs going back years to when I started training (started powerlifting 16 months ago and assume a long way from my genetic potential but was doing other sports/gym before that). Given all this data, I would love to know how to analyse it in order to determine my optimum volume/load. Any tips? In 6 months, I have only increased my bench from 130kg to 137.5kg despite consistent training and recovery (tried benching 2-5 days per week, attacking sticking points etc). My deadlift jumped from 180 to 220kg in the same time frame with 1 times per week (sometimes not at all!) and squating 1-2 times per week.
opinion on snatch grip rdls as a sumo accessory? I find they hit my hamstrings and upper back very well
My deloads are just my last week, my 4th week, cut in half. I do all my volume and heavy lifting the same... just less days
Did you always not use wrist wraps on S+B or is it just your preference, or did you do any wrist/forearm work?
How you u fix an uneven shoulder position in low bar squats, the bar keeps tilting to my left side and gives me bicep tendon pain, it doesn’t effect the squat directly but I think it may in the long run
What do you think about the snatch grip deadlift? I wanna include it as an accessory to my conventional.
Deload ❌️
Smaller plug ✅️
Never downsize
@@mattvena226"Never downsize. Not even in the face of Armageddon." - Rorschach (Watchmen)
My CNS needs a break a few times a year. I switch to lighter weight but keep the difficulty fairly high with a variation.
so a pivot week pretty much
@nartworks557 I just call it a deload. I wasn't aware of the term pivot week
@@noway5266 that would be what a pivot week is
I deloaded a month ago and I am still struggling to get back into the groove of things. Might have been my worst mistake tbh.
Thoughts on oly lifting?
Weighted dips have exploded my bench doing them after primary bench day so I disagree with the dips portion they are essential por bench strength IMO
Have you tried conventional with closer stance than in this vid?
Please use safeties in the squat rack.
Why don’t you wear a belt on OHP ?
How do you recover from 5 Bench days out of 6? Damn!!!
Boobs of steel
I think there's a TON of confusion on what a deload is. I didn't even realize I was already doing them until I heard the definition from Juggernaut Strength.
Basically all I do is week 1 of every new block I'm using lighter weight and working my way up to find my starting weight for week 2. No reduction in volume. Just most of my sets are lighter. That's it. Works great!
How do you gauge that? Like, how do you know that you’ve gotten to a weight that is appropriate to start at week 2?
And what do you do for reps on week 1 relative to week 2?
@1TieDye1 week 1 I try to work up to about a 2 RIR. Then week 2 I add some weight but it's usually still a 2 RIR because fatigue has disspated. Then week 3 is 1 RIR and week 4 is 0 RIR. Then reset. If you're adding 5 or 10 pounds every week on everything and you aren't redlining it yet then keep going more than 4 weeks until you need that deload.
But if you aren't good at judging RIR then just cutting the weight by 10 - 20% based on training logs works too.
1st
2nd
Why do the weights sound like ping pong balls in this video?
Why deload instead of just resting? I never understood this. Go all the way to the gym and spend a couple hours doing something easy that gains me nothing? No thanks
that’s why i just take a full week off. ALWAYS come back stronger this way
Because resting completely can cause you to detrain. Did you watch the video? Some people also just enjoy training enough to prefer a deload over rest. A deload workout should also not take as long as a normal workout
For competitor level skill is something they can always train, and taking a break will bring down your skill
If you think it gains you nothing you're doing something very wrong
On bench if I don’t do it for a week I come back significantly weaker, same thing with every single isolation exercise I do. The only things that may not get weaker for me are squat and deadlift.
Killer lisp dude
isn't that just called being canadian?
@wojciechsawicki4733 Nope. Most Canadians don't speak with a lisp. You should listen to more Canadians!
@@totallyraw1313 it's a joke