300 Rep Warm-Up, Carb Intake to Reduce Inflammation, Micro Changes for Squat Progression

Ben Pakulski and world-record holding powerlifter Matt Wenning break down the training, nutrition and recovery strategies for developing maximum strength, why you don’t need to squat more to get better at the squat, and secrets learned from legends like Charles Poliquin and Stan Efferding.

Estrogen

3:15 – Estrogen…is it a defence mechanism of the body?

4:15 – Mitigating inflammation, The problem with IIFYM that people often overlook.

8:00 – Why you don’t need to squat more if you’ve already mastered it. How to progress your squat numbers without squatting.

10:50 – The one type of deadlift you should use before conventional deadlifting for athletes and firefighters to increase hip mobility.

14:40 – Matt’s weekly rotation of auxiliary lifts for varying stimulus and progressing in strength.

16:50 – Breaking 2x world records while only squatting once every 5 weeks, training hard without overreaching out.

19:30 – The Law of 72 hours.

20:30 – Nutrition protocol and maximizing recovery after a heavy leg session leading up to a powerlifting meet. Key insights from Charles Poliquin and Stan Efferding.

Maximizing protein synthesis and minimizing inflammation

21:34 – Maximizing protein synthesis and minimizing inflammation.

24:14 – Coconut Oil and how Poliquin and helped Matt move to end his dependence.

26:10 – Using the ketogenic diet strategically to get big, strong and lean.

27:20 – Sleeping 12 hours. The similarities between Matt and Ed Coan

30:00 – Recovery secrets from Larry Pacifico AKA “ Mr Powerlifting”

37:40 – The epic warm-up: Doing 300 reps before maxing and motor unit potentiation.

46:45 – Lime juice and Pink salt pre-workout.

47:50 – New training equipment for competitive athletes and powerlifters, the belt squat machine and the tricep bench.

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