I also find keeping the other lifts at maintenance and running a specificity program for a block helps me increase a lift. Can't wait to try Benchuary next month.
I tend to do what the old timer equipped guys do, squat and bench only, deadlift goes up on its own, helps my balance out my garbage training history, 3 years deadlift only 1 year squat and bench 😂
Q. Any idea on how to work around Osgood-Schlatters disease? I have it on my right knee since childhood, Been doing quad stretches regularly to alleviate some tenderness that comes with regular squatting. Its killing my performance on the squat Also, regarding your 6 day High frequency program, 1. Do you take a deload at the end of the third week or as you have said you just go into next cycle with a 2.5kg jump? How would i program a deload for S/B/D? 2. What is the purpose of an RPE 5/6 accessory work done for 3 sets, does it drive any stimulus/is there a point, i just dont feel them as much as i do with heavy RPE 8/9 work? 3. I train in my home gym, are there any alternatives for the SSB squat other than the high bar or front squat variations ,Is there any alternative movement that i could use?. Thanks.
I remember when i was in the gym for two months ( calisthenics outside the gym for 3 months before that) i went from 2 plates on each side to 7 plates max on each side for 4 on leg press , went frm 138lb body weight to 150lb quick in two months eating 3 meals a day to 4 meals. My bench was naturally 225 because so many guys used the bench i never really worked on my bench but theres no telling how much i can bench if i worked on it
I recently added cardio to my schedule in the form of cycling machine. A 20-minute session is a grueling one in terms of muscle-burn, I almost went lactate. But I didn't experience the usual suspects of being out of breath, having my heart rate shoot up or sweating like the obese mf I am should - the weakest link by far was my quads feeling like they were gonna cramp up, preventing me to go harder. The cardio didn't honestly feel very cardio-y, I've done deadlift sets that felt more like cardio than that did. Is this just a conditioning issue that will fix itself over time? Did I set the gear on my cycle too high? Skill issue perhaps?
How would you go about adding pull-ups into that program at the start of the video? Would you, if at all, replace t-bar rows or bring the rpe or sets on them down to fit a few sets a week?
Hey Matt, appreciate your content to help. I was wondering what percentage or RPE you aimed for on the day 4 squats both single and doubles and day 1 highbar squats doubles ? Thanks again for the great content.
@@demoncore5342 Ah oke. I have long arms too, training for 1.5 years I'm up to a 275# bench now. Imo there's nothing special about training, the same things that work for short armed people work for us, it just takes longer. I've just done a crap load of hypertrophy work and kept comp bench in my split at all times
@@sauceman2saucyboogaloo530 See I'm still about there after 5 years, and I can tell it's pecs but what ever I tried (beside just benching for sets) has next to no carryover to bench.
What is your advice for fixing a poverty squat? The problem I run into isn’t that my legs can’t grind through the movement it’s that the weight feels heavy on my back.
Could you elaborate on that in more detail? It sounds like the limiting factor of your squat is something between spinal extension strength, upper back tightness or bracing, which a lack thereof will cause the limiting factor to become your chest or torso folding under the weight.
Thats called being weak. A "poverty lift" is where one lift or movement pattern is disproportionately weak compared to your other lifts. (If your comment is simply some lighthearted trolling, please disregard my reply.)
Matt, in my temporary gym the bench is a bit small so I can't find my balance on Larsen press. What can I substitute Larsen press with? Or should I just keep going and learn to work on my balance/tightness? It feels really unstable.
@@lyft4238 Nono but the bench I lie on is not as wide as the official ones. It is a bad quality one and like my back doesn't fit very well and it isn't very flat either. Ah well
Using a single, vague study is worthless. It isn't valid. Stop using it. Stop downplaying the importance of genetics. Coming from YOU, it would be like Jeff Bezos telling a working class man not to get hung up over debt. Except, although it is unlikely for a working class man to achieve wealth, it isn't impossible. You CAN'T change your insertions or bones. You CANNOT. What's with the special pleading fallacy? If you made a video saying that genetics wasn't of paramount importance for height, you'd rightfully get flammed. Why are we accepting people who downplay genetics in any way? Your genetics shape how you go through life in all aspects. It doesn't mean you shouldn't try, but you can't be delusional and think there isn't a certain cap. There is. Stop gaslighting your audience is what I would say, but your audience is stupid enough to listen to you in the first place. I blame them more than you.
As if body doesn't adapt. Work and effort counts for more than genetics, like here Matt should be shit at anything that isn't a deadlift as far genetics are considered.
It took matt 2 years to bench 225 lbs so cleary he has lacking genetic for this lift but he still manage to bench 200 kg after ten years of training so cleary proving you wrong
@demoncore5342 This is nothing but blue-pilled bullshit. "Hard work" cannot compensate for things that are predetermined. Again, we don't use this absurd logic when talking about height, so why when it comes to other biological factors?
You completely miss the point of the study. The study and Matt's point is that if you think you have poor genetics, you will perform a lot more poorly than if you believe you have good genetics. Of course someone who is a genetic phenom will outperform a genetic deadend even if the former is told they have dogshit genetics and the latter is told they are the next Larry Wheels, but the point is that when it comes the the standard deviations of genetics, it matters less than your mindset when it comes to your outcomes. None of what you claimed he is doing has he done. He never said that genetics do not matter, he simply stated that it's a waste of time focusing on what your genetics or insertions are because at the end of the day, the people that are at the top level aren't just the ones with the best genetics, they're the ones with the best genetics and worked the hardest with the right mindset. Konstantin Konstantinov had short arms and long legs but still pulled 426kg Raw. James Strickland has very long arms but still benched 305kg Raw. He also benched with a closer grip so it's an even longer bar path. The mindset and work ethic is 95% of the game, genetics is only the last little bit. Anyone who focuses on that last 5% is almost always a loser who needs an excuse for why they aren't as good as they could have been.
Instagram/TikTok @mattvena instagram.com/mattvena
Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs
Exercise Order and Systemic Fatigue Study: pubmed.ncbi.nlm.nih.gov/22292516/
Genetics Study: www.nature.com/articles/s41562-018-0483-4
Knee Sleeve Affects: pubmed.ncbi.nlm.nih.gov/28673759/
Squat Wrist Position Video: th-cam.com/video/ux45WeR0thc/w-d-xo.html
I also find keeping the other lifts at maintenance and running a specificity program for a block helps me increase a lift. Can't wait to try Benchuary next month.
I tend to do what the old timer equipped guys do, squat and bench only, deadlift goes up on its own, helps my balance out my garbage training history, 3 years deadlift only 1 year squat and bench 😂
LOL, sounds exactly how Louie would train his Westside crew.@@B1ggest-_-boi
Hey Matt my left testical is swolen but I dont want to let a doctor see see my pee pee. What should I do?
Can I see it?
Steroids will shrink it
Matt da 🐐 no 🧢
#FrFr #TrueStory #NGL #TBH #OnGawd
Matt the 🧢 no 🐐
;)
Yooo Matt answered my question he truly is the 🐐
Training logs are kinda 🐐 ed
Q. Any idea on how to work around Osgood-Schlatters disease?
I have it on my right knee since childhood,
Been doing quad stretches regularly to alleviate some tenderness that comes with regular squatting.
Its killing my performance on the squat
Also, regarding your 6 day High frequency program,
1. Do you take a deload at the end of the third week or as you have said you just go into next cycle with a 2.5kg jump?
How would i program a deload for S/B/D?
2. What is the purpose of an RPE 5/6 accessory work done for 3 sets, does it drive any stimulus/is there a point, i just dont feel them as much as i do with heavy RPE 8/9 work?
3. I train in my home gym, are there any alternatives for the SSB squat other than the high bar or front squat variations ,Is there any alternative movement that i could use?.
Thanks.
I remember when i was in the gym for two months ( calisthenics outside the gym for 3 months before that) i went from 2 plates on each side to 7 plates max on each side for 4 on leg press , went frm 138lb body weight to 150lb quick in two months eating 3 meals a day to 4 meals. My bench was naturally 225 because so many guys used the bench i never really worked on my bench but theres no telling how much i can bench if i worked on it
I recently added cardio to my schedule in the form of cycling machine. A 20-minute session is a grueling one in terms of muscle-burn, I almost went lactate. But I didn't experience the usual suspects of being out of breath, having my heart rate shoot up or sweating like the obese mf I am should - the weakest link by far was my quads feeling like they were gonna cramp up, preventing me to go harder. The cardio didn't honestly feel very cardio-y, I've done deadlift sets that felt more like cardio than that did. Is this just a conditioning issue that will fix itself over time? Did I set the gear on my cycle too high? Skill issue perhaps?
Sounds like will acclimate quickly. Just getting used to new stimulus
How would you go about adding pull-ups into that program at the start of the video?
Would you, if at all, replace t-bar rows or bring the rpe or sets on them down to fit a few sets a week?
I’m on vacation and can’t bench rn, I’m going home tomorrow and I’ve been so anxious to bench the last few days I literally couldn’t sleep
Do you use a mouthguard while lifting? Any benefits to using a mouth guard while benching, squatting, and deadlifting?
Hey Matt, appreciate your content to help. I was wondering what percentage or RPE you aimed for on the day 4 squats both single and doubles and day 1 highbar squats doubles ?
Thanks again for the great content.
No target RPE, just adding weight over cycle
Talking of bench, what would you recommend as pecs accessory for a knuckle dragger? I tried flys, but they did next to nothing. Just benching more?
@@demoncore5342 Have you tried bulldog grip on bench or power flys? Both helped me engage pecs and grow them.
Knuckle dragger?
@@sauceman2saucyboogaloo530 Long arms.
@@demoncore5342 Ah oke. I have long arms too, training for 1.5 years I'm up to a 275# bench now.
Imo there's nothing special about training, the same things that work for short armed people work for us, it just takes longer.
I've just done a crap load of hypertrophy work and kept comp bench in my split at all times
@@sauceman2saucyboogaloo530 See I'm still about there after 5 years, and I can tell it's pecs but what ever I tried (beside just benching for sets) has next to no carryover to bench.
1st
I was first with y0r₼0₼.
N0w you eסst.
#IamyourDad
I was first with y0r₼0₼.
N0w you eסst.
#IamyourDaddy
What is your advice for fixing a poverty squat? The problem I run into isn’t that my legs can’t grind through the movement it’s that the weight feels heavy on my back.
Work your back then, get a bigger back in general. Also, you might want to try different bar height.
Could you elaborate on that in more detail?
It sounds like the limiting factor of your squat is something between spinal extension strength, upper back tightness or bracing, which a lack thereof will cause the limiting factor to become your chest or torso folding under the weight.
@@sauceman2saucyboogaloo530 I struggle with back tightness
personally I did extremely intense high rep squats and made more progress in 2 months than I did in 6 months
What percentages do you use of 1rm for different lifts?
What if all your lifts are poverty lifts?
Thats called being weak.
A "poverty lift" is where one lift or movement pattern is disproportionately weak compared to your other lifts.
(If your comment is simply some lighthearted trolling, please disregard my reply.)
Can I get a heart🥺👉🏻👈🏻
Matt, in my temporary gym the bench is a bit small so I can't find my balance on Larsen press. What can I substitute Larsen press with? Or should I just keep going and learn to work on my balance/tightness? It feels really unstable.
Off loaded bench? One side heavy one side lighter?
Idk
Try squeezing bench with your legs for a bit of stability
@@mattvena226 ok I will try that thanks ♥️
@@lyft4238 Nono but the bench I lie on is not as wide as the official ones. It is a bad quality one and like my back doesn't fit very well and it isn't very flat either. Ah well
Great advice as usual. Question: do you feel powerlifters should balance their upper body push and pull exercises?
No
@@mattvena226 Thank you for your response. I really appreciate it.
Will you ever go back down to 93 kg class?
I have a poverty deadlift
345kg squat = earned me :) love yoy
cant wait to get a 345kg squat so I can unlock s tier girlfriend 🥰
My lifts are lower than my bank account
Did you notice any significant growth in your chest?
Using a single, vague study is worthless. It isn't valid. Stop using it. Stop downplaying the importance of genetics. Coming from YOU, it would be like Jeff Bezos telling a working class man not to get hung up over debt. Except, although it is unlikely for a working class man to achieve wealth, it isn't impossible. You CAN'T change your insertions or bones. You CANNOT. What's with the special pleading fallacy? If you made a video saying that genetics wasn't of paramount importance for height, you'd rightfully get flammed. Why are we accepting people who downplay genetics in any way? Your genetics shape how you go through life in all aspects. It doesn't mean you shouldn't try, but you can't be delusional and think there isn't a certain cap. There is.
Stop gaslighting your audience is what I would say, but your audience is stupid enough to listen to you in the first place. I blame them more than you.
His target audience is not ipf competitors so yeah generic doesn't matter
As if body doesn't adapt. Work and effort counts for more than genetics, like here Matt should be shit at anything that isn't a deadlift as far genetics are considered.
It took matt 2 years to bench 225 lbs so cleary he has lacking genetic for this lift but he still manage to bench 200 kg after ten years of training so cleary proving you wrong
@demoncore5342 This is nothing but blue-pilled bullshit. "Hard work" cannot compensate for things that are predetermined. Again, we don't use this absurd logic when talking about height, so why when it comes to other biological factors?
You completely miss the point of the study. The study and Matt's point is that if you think you have poor genetics, you will perform a lot more poorly than if you believe you have good genetics. Of course someone who is a genetic phenom will outperform a genetic deadend even if the former is told they have dogshit genetics and the latter is told they are the next Larry Wheels, but the point is that when it comes the the standard deviations of genetics, it matters less than your mindset when it comes to your outcomes.
None of what you claimed he is doing has he done. He never said that genetics do not matter, he simply stated that it's a waste of time focusing on what your genetics or insertions are because at the end of the day, the people that are at the top level aren't just the ones with the best genetics, they're the ones with the best genetics and worked the hardest with the right mindset.
Konstantin Konstantinov had short arms and long legs but still pulled 426kg Raw.
James Strickland has very long arms but still benched 305kg Raw. He also benched with a closer grip so it's an even longer bar path.
The mindset and work ethic is 95% of the game, genetics is only the last little bit. Anyone who focuses on that last 5% is almost always a loser who needs an excuse for why they aren't as good as they could have been.