48 – The 300 Rep Warm Up and Expert Recovery and Programming Strategies with 3x World Record Holding Powerlifter Matt Wenning

Share on facebook
Share on twitter
Share on linkedin

This podcast is brought to you by BiOptimizers our digestion expert sponsors upgrade your digestion for optimal recovery and better nutrient uptake with MassZymes.  Get 23-45% off plus an additional 10% off and 1 free bottle of HCL Breakthrough when you checkout the MassZymes here.

This podcast is brought to you by Gasp! Top notch quality training wear, Muscle Expert approved training gear!

Get 10% off when you use the discount code BEN10 at checkout at Gasp Online Today!

Subscribe on iTunes, Tunein or Stitcher Radio!

Love the podcast? Leave a review in iTunes!

Who would you like Ben to interview? Tell us here!


When you get really good, it’s not how hard you can train but how good you can recover. – Matt Wenning

On the podcast today is one of the strongest men on the planet. 3x World record holding powerlifter, elite strength and conditioning coach for athletes and military and service personnel, Matt Wenning.

Matt and Ben, 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, secrets learned from legends like Charles Poliquin, Stan Efferding and the epic 300 rep warm up used to develop world class strength, muscle and conditioning.

** Mention the Muscle Expert Podcast For 10% off of any products on https://www.wenningstrength.com/


Topics Discussed:

  1. The 300 rep warm up protocol for strength, hypertrophy and motor unit potentiation.
  2. Optimizing carbohydrate intake to reduce inflammation and enhance recovery.
  3. The one type of deadlift you should deadlift before conventional deadlifting for athletes and firefighters for preventing injuries.
  4. How to vary your squat using micro changes to maintain continuous progress without overtraining.
  5. The Law of 72 hours
  6. Recovery secrets from Larry Pacifico AKA “Mr. Powerlifting”



3:15 – Estrogen…is it a defense 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 over reaching and burning 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.

21:34 –  Maximizing protein synthesis and minimizing inflammation.

24:14 – Coconut Oil and how Poliquin and helped Matt move 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.


Resources Mentioned:

  • Penta Carb – ATP Labs


Follow Matt Wenning:

Share on facebook
Share on Facebook
Share on twitter
Share on linkedin
Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

Leave a Comment

About the Podcast

Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

Recent Posts

Follow Us

Join the Smartest Muscle Building Community Online

​Build Twice the Muscl​​​​e in H​alf the Time...