WHY IT TOOK ME 3 YEARS TO LIFT 5LBS MORE 🤡
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- Опубліковано 28 жов 2022
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Cardio Video: • WHY I STARTED DOING CA...
Instagram/TikTok @mattvena instagram.com/mattvena
mattvena@live.ca for coaching/programs
Form Checks/QnA patreon.com/mattvena
Matt15 for 15% off at prevailco.ca
MATT for 20% off supplements at athlete.jackedfactory.com/matt3
MATTVENA for 5% off fitgun at fitgun.us/?ref=yqoqxrpzcn
Matt10 for a discount on fitness equipment at hspowerfitness.com/
Cardio Video: ua-cam.com/video/MEMi5BJeQng/v-deo.html
This is a really dumb question: do you feel like you’ve reached full genetic potential? If so would you ever consider doing peds if it meant you would basically become world class?
I've started just adding more rest days in my training and it's made a world of difference. I no longer care about weeks, only sessions and groupings of sessions. Similar to how I stopped caring about waiting "3 minutes before the next set bro" and moved on to waiting until I'm recovered, I do the same with training. Low back is tight? Push the squats one day ahead. Rest and eat. My progress has certainly become slower, but much more predictable and less prone to wobbles.
Doing the same thing like you , it is better to feel wnd stay healthy rather than beat up and injured
I'm moving towards this lately. It's a solid system really, particularly if you aren't say competing or have similar time constraints
Yeah programming and being disciplined is great and what not but I think the basic principle of just listening to your body is forgotten sometimes in the space of lifting. I’ve made my own program where I maximize recovery even more than programs that I’ve had from powerlifting coaches and that’s allowed me to feel great in nearly every session and I don’t fluctuate to the extremes where I might feel strong one day then just super weak another.
soy
And therefore, more consistent. Same here.
Incredibly interesting video actually. The fact that it took such a small amount of time to PR with that level of volume is crazy. My guess is the "sweet-spot" for volume changes a lot over time, and is usually somewhere between crazy high and crazy low volume.
Is this a joke? 😂
@@scazscaz1348 ...in what sense?
@@nh1776 well by saying the volume sweet spot lies somewhere between crazy high and crazy low you’ve not really said anything because all the volumes have to fall within those extremes so you’ve just covered all the bases instead. Plus saying the sweet spot changes over time is basically what Matt has already said in part
@@scazscaz1348 He said that for a long time he was at the extreme high end of volume, but switched to very low volume and made gains. I'm saying that it is probably best to be somewhere between what he started with and what he ended with. Instead of 6x/week with lots of sub maximal volume, he went to 2x/week with minimal volume. If I were to guess a great long-term strategy is, say, 3x/week with a volume somewhere in between the two.
Edit: obviously those recommendations change by lift, but that's my general point.
More like it's just natural to go for a lower volume as you get stronger. Heavier sh*t takes a bigger toll on you.
Pretty sure for smb half as strong as Matt super high frequency and volume at low rpe would be super beneficial. It would force Neural adaptations, neural efficiency and stuff like that but by the time you get elite strong u not getting much out of those things anyway.
This video is on point in terms of content creation. In 3 mins you cover what normally gets padded out into a 10 mins video.
Thank you for your efficient presentation and quality information.
This is exactly my thoughts. Priceless
Thanks Matt, enjoy your shorts but definitely enjoy these longer videos where you go into more detail where you analyze your training. This year I worked on my GPP a lot more and have been PR'n left and right during my peaking phase.
Always appreciate you telling your story love the longer format
I'm 61 and I've had a coach drill the less is more approach into me.
I've been too proud of being able to handle heavy loads at high volume for a long time. Its been about 6 months and my coach asked me recently...
But are you stronger?
You're video here just confirms what certain smart people are trying to get through my thick skull .
Loving this style Matt
Great stuff and helps me think about my own training too
I’ve been in the same loop you describe for a decade, chasing former weights and not getting close before injury and associated frustration - thank you for this. Keep the long form videos.
I would like a breakdown of your lifting, thoughts on RPE, I’m an older lifter (50) so content on that as well as variation vs the same lifts
Definitely enjoy this format. Keep em coming!
Very precious points. Thank you Matt
I learn a lot from you man keep up the longer vids!
keep going with the longer form stuff bro, you have a lot of good things to say and people should hear more of the nuanced stuff imo
I really enjoyed getting an honest look at your overall training. Would love to see more long form content, possibly about meet prep or your diet👍
So often do I put on your shorts and listen to them and then they play like 1000 more times because I'm doing something else so I'm glad you're making longer stuff. I can't recall you ever having a particularly bad take and you've def given me some good laughs. I don't know what exact content I'd want to see per se but I'm sure I'll be watching
Solid video. This has me reflecting on my own progress and the fact that maybe, high volume training simply isnt compatible with my body. I think a slow grind towards the top is what its gonna have to be for me.
loving these long videos ❤
ive been watching a lot of ur vids and u help me change my mindset
Love this format!
I had shitty progress overal pretty much since day 1 .. but my progress improved when I started doing gym only twice a week total. I wasn't recovering from the sessions and I had pain all over the place. However my biggest mistake always seems to be load management. Every time I tried to do it "by the book" lift lighter and then get back to my original weight I just got weaker and I was so pissed. Anything below RPE8 feels like too easy, and then boom a grinder. I guess I am the non-curable ego-lifter.
love these kinds of videos, ngl i had hoped for more than 3mins ;)
For volume, don't you think your previous problem was running high volume while ramping intensity? I'd think periods of both would be the best way to train, BUT try to keep them seperate.
Would like to hear your take on that.
I love you did this because I had something similar happen to me over the course of 2021-2022.
Did my first powerlifting meet in January 2022. Hit an 1175 lb total. I used a high volume approach to prepare for this meet. If anyone has ever done cast iron strengths best fucking 12 weeks of powerlifting program you know.
After the meet, went on a minimal volume approach. Saw good results, the minute I decided to do another meet and go back to a high volume approach, I saw everything you just mentioned in the video above.
Now I use what I would call a “moderate volume, high intensity” approach. I bench and deadlift twice a week, and squat once a week because that’s all my body needs for squats (every time I’ve taken it beyond once a week, I get glute medius problems which I’m sure is “the glute injury” you’re talking about in your video.
All in all. Thanks for this Matt. I thought I was the only one lol
Thanks for all the information! Really appreciate it
I've been struggling with mediocre progress over the last year. Thanks for this video.
Agree with this approach. Just cause an engine can make it to 200km/h it doesn’t mean that’s sustainable on the long term. Love the long content.
Love this longer form content
Great vid, Matt!
really like the new format
Thanks for making these long videos, very helpful!
Also, on a side note, I feel you would have PRd long ago, if you had found out about squat plugs early on.
Great vid Matt, I've found the same has been working for me. Frees up a lot more time outside the gym too which makes lifting more sustainable long term.
Fantastic video, congrats on the PR
Glad to see you pull through boss
Love your vids man
I like these slightly longer videos a lot. Keep it up
Awesome video Matt. I've been feeling demotivated and stuck too, but im a noob only deadlifting 250 pounds. My volume isn't anywhere as crazy as yours, but maybe I can try to dial it back a little bit because I'm already hitting plateaus.
Thanks for the great info as always
I like this content way more. So much so, that I am commenting for the first time when I actually watch your content everyday.
Great video Matt, enjoy the longer formats. For yourself personally, do you see the lower volume protocol being a long term driver of progress; or do you see it more as a "strength block" which you will need to eventually switch back to a more hypertrophy focused / higher volume driven training cycle in the future?
Thanks for the information Matt
Very well put, Matt
nice content as always matt ^^
Grats on finally breaking the plataeu. Feels good 👌
Matt, thanks so much for your content. I really do learn quite a bit from you. I love the minimalist approach because I have such a physically demanding job, but does the minimalist method you described apply more to elite athletes like yourself, or can an intermediate lifter also benefit from this?
Great video!
great vid bro
I think the longer content is better but whatever you choose I’ll still be watching.
Hey Matt, I just dug back and watched your 700lb squat double, as a newer lifter still dialing in my form it's really admirable how consistent you are.
For someone who only wants to compete for a few years, is there a line you would draw between optimization and form for strength carryover into say strongman?
I like this longer, but not too long, format.
So insightful
Loved it!
Really like the longer form content.
bruh 3 minutes is long form content. was very hyped for the premier tho
Got the same problem. Struggling to make progress on my lifts, cause I struggle to recover from the intensity or either volume.
The truth is making progress can be hard! and doesn't always mean going balls to walls
Felt this after running a 10-week powerbuilding program from Jeff Nippard. Because I've trained with similar volume/intensity in the past, I chose his 5-6 day a week powerbuilding 1.0 plan/first of his three stage plans. Wasn't too bad starting off but as I am closing in on week ten, I'm beat and feel like the volume/intensity capacity just isn't there for me anymore. Going to choose his four day a week plan on the next two and work in more cardio too, I'm putting on mass for sure. But the overall work potential feels hit or miss with it for me right now. Next week is my maximal testing phase of the program and will judge it from there.
Love longer form content
HOLY FUCK, u saved my knees, doing LISS made them almost immediately made them feel better
What I learn from your experience is that varying volume up or down may improve outcomes
Looking back at my training logs when I first started, I'm not sure how I was able to do the volume of work I did. Nowadays I get so much more doing so much less, plus I don't think going back and doing my current training would work. For every season a different reason for sure!
Matt, i like this. This is good
This video explains a lot, I’m at a very young age hitting 10-15ib increase PRs every month with ease due to my program. Less sets and less reps with progressive overload is the way to go.
It probably also helped that you’d built a substantial foundation with monstrous amounts of volume previously. Now you can reap the rewards.
Had a number of minor injuries myself in recent times. But right now recovery time is my biggest limiting factor. Finding it nearly impossible to deadlift and squat heavy in the same week.
I can relate to it..
I have been stuck with 20kg dumbbells on Shoulders presses for about 6 months now..
Probably what he could do too
This is literally happening to me, i got a wfh job/more desk based, no to little steps, hips got tighter and noticed i need more recovery per session etc.
Hey man, love these videos. Lots of good wisdom in them. Jesus though, 30 sets a week.
Love the longer form content Matt. Question:do you care about general strength? Like being generally strong at things like overhead press, rows, high bar squats and trap bar deadlifts? Yk just variation
Keelan: I can tell you that he doesn’t care for trap bar deads. He doesn’t think they are a bad exercise it’s just that he personally doesn’t have an interest in them.
105kg Matty V is already leveling up exponentially
its wildly impressive to keep up like that for 3 years, i know a lot of guys who throw fits if they dont pr every week
Good stuff 👏🏼 👍🏻
Looking forward to long form
The key is you learned. So many trainees do more when they don’t improve. Simply put, it’s better to get to 95 percent than go over the edge and be injured or overstrained. There is a law of diminishing returns that is often ignored. Especially for advanced lighters, less is usually more. The quality of sets done is much more important for strength than the amount. For hypertrophy things may vary. One final thing. Each person is unique. Some. An handle higher loads and not get injured. I urge all clients to start slow and progress slow. It’s much easier to adjust up than down.
Great content!
I’m curious to get your perspective on speeding total volume across a given week or even a given workout day (e.g. heavy DL in a.m. -WORK 8 hrs - supplemental/accessory movements after). How do you think this would impact training adaptations?
as a beginner (less than a half year of lifting), I dove in pretty deep pretty quick, and ive definitely made gains that way, but I think I need to dial it back for certain lifts. My deadlifta and squats are especially hard to recover from, so I might need to lessen the intensity or volume a bit
Matt, you should definitely look into box squats as recommended by Louie
read the Book of Methods
What’s your plan going forward? Will you continue with the new lower volume or will you slowly build back up to that 15 working sets per week?
FOR THE ALGORITHM. love the info too
Squat plug sizing for future topics. I’ve been maxing out size but am starting to feel it press against my belt when lifting 😢
1st
Another long video for the fans of those
legend
looking forward to this one.
Ngl Matt the guy behind you in the thumbnail looks like he could be your brother
It’s the nose and eyebrows and partly the facial hair
Calling 3 minutes a long time? Matt's a top.
Same thing happened when I was overtraining and after I lessened the volume I started hitting heavier weights so much easier and my body wasn’t dead 24/7
I expect a special segment for a squat plug tutorial
It would make the perfect 100k subscriber video, but alas, Matthew Lewis plays hard to get...
Variations are OP
High quality content
What a time we live in where 3 minutes is 'longer form content' hehe jk. Nice video, congrats on the PR. Have you ever looked at HIT training? I would say its the polar opposite of the approach I believe you used to have. It would apply better to accessory/hypotrophy training I believe
I’ve found that nothing works forever. If I don’t change up my training every 3-4 months or so, I start to plateau very quickly
I think this is exactly my problem. I do too much volume. I am of the mindset that if I don’t do a lot of volume, I won’t A: get more muscle mass and B: won’t get a fat burning effect. So my physique is getting better and better at age 48. But my strength absolutely sucks. I want to get strong AF but I also want a kick ass physique. The physique part is going well but I am at a poverty level deadlift. Lately my hack squat has been improving and that is only because I cut down the volume and upped the intensity. I am starting to think that you have to go for ONE thing at a time. Strength OR size, but not Strength AND size. It’s one or the other.
Have you ever used bar speed as a way of auto regulating your sets and reps? Not even necessarily with actual equipment that tracks velocity, but by feel.
sick haircut, Matt. You somehow look like Shane Hunt now lol
I haven't followed you or how you train too much, so I'm a bit lost here. Did you do exclusively high volume without tapering it down towards the peak? Like in usual periodization where the high volume block is only for building the base, not the maximum strength. For me it sounds obvious that low volume works after high volume
This is something I've been thinking about alot lately. How much volume can we possibly handle in the upper echelons of elite intensity.
PLEASE MAKE LONGER VIDEOS YOU ARE LIKE A BOOK OF KNOWLEDGE
love the longer content man, but i have nothing important to say so iamma just leave a comment for the algo
Can you make a video about training around your injury?
Definitely feel like some athletes go overboard on volume and also frequency. Although research favors higher volume and frequency, I don't know if these papers take into consideration overuse injuries. The same way a mechanic will get tendinitis from constantly squeezing and turning a wrench, I've seen guys benching 5 days a week who are always complaining of bad shoulders. Not to mention the fatigue you accumulate like you said in the video.
Love these longer video formats, they are the best for learning. Btw Matt, you've spoken about cutting volume, can give us an example on how to best program intensity / volume for our lifting level? i.e: Would beginners/intermediate lifters benefit more from volume while advance lifters benefit less on volume but higher intensity? Curious to know what trends you saw work best for you during your beginners/intermediate/ and advance phase of lifting.
Edit: Is your lifting program now 4 day instead of 6 day? You mentioned 2 days of squad/deadlift. I assume its 4 days: Squat/Bench, Deadlift/Bench, Squad/Bench, Deadlift/Bench? Would be cool to see you do an update video of your lifting program with SetxRep - Intensity like this old video - ua-cam.com/video/mJ48D_LFzJU/v-deo.html :)
Have you tried going up in bodyweight? Is it possible that maybe you're reaching the limits of what you can do at your current size, and that trying to stay in the same weight class is stifling your progress?
It's more optimal to extract as much as possible from as little as possible than do the kitchen sink approach from the get go. I have always made great gains from low volume so why should I increase it while it still works?
Tips for experimentally finding your MRV?
@mattvena226, when you do these regular back squat days where you do 1 heavy single and 2 sets of 2-4 reps, what's the RPE you usually use for them? RPE 8, 7, 6?
Hey matt quick question is warmup sets included into the total volume?
Commenting for the algorithm