Instagram/TikTok @mattvena mattvena mattvena@live.ca for coaching/programs Matt15 for 15% off at prevailco.ca MATTVENA for 5% off fitgun at Matt10 for a discount on fitness equipment at hspowerfitness.com/
Instagram/TikTok @mattvena instagram.com/mattvena mattvena@live.ca for coaching/programs Matt15 for 15% off at prevailco.ca MATTVENA for 5% off fitgun at fitgun.us/?ref=yqoqxrpzcn Matt10 for a discount on fitness equipment at hspowerfitness.com/
Between those 2-3 Squat, 3-4 Bench, and 1-2 Deadlift sessions per week, how many of those sessions should be variations (eg paused, high bar, etc) and how many should be the main lift?
If you're programming multiple big lifts (like squat and bench) in one workout, do you still do accessories? I just do a semi-weekly split focusing on OHP, Deadlift, Bench, or Squat individually for each day with a couple accessories to accompany them (pretty much 5/3/1 BBB's structure but with more accessories). Not sure how you'd adapt it for something like benching 3x a week.
Great tips, thanks! The "less is more" statement is very true, at least it has been for me at times. I'm a pretty overweight guy, coming up to my mid-30s, and I've had some success going to the gym 4 times per week and really going for it, but I get so tired, I feel like crap during the days after heavy sessions, almost like I'm sick. Then I find when I have to stop or slow down because of work or family, but still get some gym sessions, I feel a lot stronger in the gym. Sometime soon if I can find the money/space I'm planning to get a squat stand and a barbell to keep at home. Since I'm working at home a lot I'm wondering if I can space out my training more throughout the days. Maybe doing a set or two during lunch or just randomly if I take 20 mins for a coffee or something. That way I could train 5 or 6 days a week but never have to do some huge session that makes me feel exhausted after.
Should we perform heavy deadlifts right after completing the heavy squats ? Well, Currently My program is like this = Monday = Deep Squat 5x5 With (Quads/Calves and Arms Workout) Tuesday = Bench Press 5x5 With (Chest and Shoulder Workout) Wednesday = Heavy Sumo Deadlift With (Hamstring and Back Workout) Thursday = Pause Squat (Quads/Calves and Arms Workout) Friday = Floor Press 5x5 (Chest and Shoulder workout) Saturday = Sumo Pause Deadlift (Hamstring and Back Workout)
Hey Matt, I’ve taken your advice on frequency and upped my days for each lift by 1. Going from 2->3 for squats, 3->4 for bench and 1->2 for deadlifts. I’ve seen some noticeable increases in squats and deadlifts but seem to not be improving or even declining in bench. I’ve tried this for about 8 weeks now. My question is how long do you take on a change in your program before you say that it’s not working. Should I keep going or lower bench frequency. Also is it possible that due to increasing frequency on the other lifts my bench has decreased but simultaneously my other lifts increased. Thanks
Obviously, I'm not Matt, but I think I have a few tips I think could be useful: 1. Lower intensity on the bench day. If it's suffering, just see how lowering the intensity affects your bench 2. Take a bench deload, so to speak 3. Bench first and see how that works 4. Drop back a day on bench 5. Do any combination of above
For the chart at the end- how would you measure progressing good/bad? Is it a fairly individual thing, or are there general rates of progression to aim for that serve as a general guideline? I get kind of caught up in progression feeling good one day, and then feeling like it’s too slow on other days. It’s hard to gauge if it’s psychological or not.
If you are following a program, it should have a general guideline of numbers you should be hitting week to week, in most cases, a single at a certain rpe. If it feels off every week you attempt a single, double, or whatever it may be, you should follow the chart according to how you feel and how you are progressing. And if your working sets are harder or easier, also follow accordingly and dial back or push yourself slightly harder in accordance to the rpe you’re assigned, though your performance here could also depend on recovery and other variables such nutrition etc. as well as being honest with yourself on how hard a set really is.
my main issue is that i cant trust my body. my soreness doesnt seem to correspond at all to my recovery. the soreness (especially in the quads) can take up to 10 days to go away. are elite powerlifters just sore all the time and work out anyways?! p.s. im 30. ive been working out since i was 12 and competing since i was 24
As someone coming from bodybuilding style background, doing high frequency strength training takes so much discipline not maxing out and going to failure every day like bodybuilding lol. Hate it but I want my numbers up so I do have to do submaximal work but sadly my brain only views failure or close to failure as working sets. Thanks! :)
Periodization is another approach, varying your intensity so you can go big every month or so, I think John Haack goes heavy every 3 weeks. Matt seems to stay submaximal, which works for him, but I need some heavyweight to keep it interesting.
Recently switched my supplemental variations which I do after my main lifts to opposing days, so I'm doing a squat variation after deadlift and a deadlift variation after squat. And for bench it's comp and close grip. It's given me more frequency and also more recovery time rather than hammering one lift with 8-10 sets per session. Additionally I do accessories to help the primary muscle for each main movement of the day plus back work on my bench days. I feel it's definitely helped, though there is a sort of convenience to just focus on one movement pattern per session. I'm going to keep it this way for now and see how it works as it's definitely felt good for the past block.
Matt - how can you bench 4 times a week and make progress? I'm still sore and not fully recovered for 5 days after a 3 x 5 amrap last set or 3 x 8, amrap last set. Are you leaving 2-3 reps in the tank on all sets of all 4 workouts?
Basically the recovery needed doesn’t increase linearly with the number of sets. 2 sets of squats doesn’t take twice as long as 1 set. 3 sets doesn’t take 3x as long etc. Each additional set is less additional recovery time than the set prior
maybe a stupid question but wouldnt it make sense to spread all the volume to 7 sessions per week in order to maximize the quality of every set and prevent junk volume?
The frequency numbers seem to align with Sheiko's 4 day program as well. I think Matt and Sheiko approach to programming are very similar in their philosophy. Great minds think alike.
Fyi I am on the lower spectrum of his range of numbers. I am running Sheiko 3 day program - 3 day bench, 2 day squat, 1 day deadlift. And it still works very well and is probably one of the most bang for buck workout. Once I have more time, I will switch back to 4 days as I find that to be the most optimal (for the extra deadlift / bench day)
What’s your stance on the conjugate method? I just finished reading Louie Simmons book of methods and the one point he hammers home is if you want a bigger squat/bench/deadlift, then doing more squats/benches/dead’s won’t help
