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@@cheffroggo4363 Well the erectors are going to work in some capacity to assist your brace but if you want an erector-challenging variation of exercise to help with development, perhaps try an SSB or front squat to challenge the postural muscles? Feel free to comment back with more questions! Glad to help
With a herniation in my L5 I'm too afraid to even try barbell squats or bent over rows, my lower back is just to fragile, instead I do Bulgarian split squats and chest supported rows, probably not as good but better that nothing i suppose.
If your lower back is fragile, strengthen it. Make it more resilient. A disc herniation is the farthest thing from a career ending injury in strength sports, you just need a stronger core is all. Bracing is a really simple concept, but difficult to properly teach and execute. It took me suffering from a severe enough lower back injury that put me out of commission for about a year and a half plus a year of rehab to get back to throwing really fucking heavy weights around. I think most people just lack the proprioception required to effectively brace, I'm extremely "in-tune" with all of my core musculature now. Highly recommend looking into Stuart McGill's work with Brian Carroll for some inspiration, lots of outstanding information from those two. Chris Duffin is probably the next best resource for proper bracing mechanics, he has some great videos on here as well.
If you go to the description of the video, there is a link about the article I wrote for Powerlifting Technique. In that article I talk about some exercises to help you enhance bracing. One of them is the "Elbow Plank with DB Row" and this one is INSANE for helping you understand how to have an immensely braced core. Check it out!
@@harvestingstrength What are your thoughts on dynamic core work's contribution to overall stability? Obviously isometric work is tried and true, but anecdotally I feel like also incorporating more dynamic work took my bracing, and rectus ab development, to the next level. Probably one of those things where you should always do both, I just don't see a whole lot of people doing it. They usually just choose one or the other, and I've known some damn strong people who only do stuff like weighted ghd sit-ups and cable crunches
@@bloatmax4420I absolutely agree, I think dynamic work is very important. One I love is eccentric-focused sit ups or even an eccentric-focused DECLINE sit ups. This ads immense time under tension, exhaustion, and growth without a ton of volume. When people lose their brace their spine is flexed, and a sit up is going to mimic a flex as well. So your preparedness through dynamic core work is a must in strength training. Great input man!
Don’t be afraid to add body fat. I got up to 405 when I was 30. Work, family, and laziness caused me to stop lifting now at 39 I just started lifting again and can still bench 315. Spend a year in your 20s getting fat and strong the changes will stay with you
That means only 0.33% of Americans can bench 2 plates 😧 I’m guessing the global average will be even lower due to a lack of proper nutrition and access to gym.
Prs are not good if it's less than 2 it can hurt you bad. I always do sets rest for 2 more then rest for 3 then again for 4 then a final set so roughly 3-4 consissent sets of 5 reps. I do 165-170 after warming up with 125 for 8 reps so 20+ lifts. I'm 16 310 I have been building more musscle then strength sadly so I'm good at sparring due to my weight not expertise as much. Now i have on a new preworkout amino acids it is litreally magic whey protein and creatine helped me maintain amino acids for the last 3 weeks made me stronger noticebly every 2 days. Have not done bench recently but It is noobie gains all over again. Post script been lifting for 2 years since 14.
I always train for Hypetrophy till i'm sore as sh!t 3 days straight. Better fighter than lifter tbh I wish I could bench my body weight but I can hit hard enough to hospitilize people also only lost one arm wrestling match in my life.
I started benching 225 around 2009 or so, when I was 24 years old. However, I am also seriously mis-proportioned (I can't squat 315). 15 years later, I'm still able to do that, though I peaked around 255 as max. I really figured 225 was pretty common because most of the dudes I see at the gym can bench that much.
IHerb has scammed me out of 60 dollars worth of goods and I'm currently waiting for my credit card company to get back to me regarding payment reversal which seems to be rather complicated. They claim that despite the fact that my parcel (order. I was referring to order 5 2 5 26 7 2 5 2) has arrived short of 4 products that their warehouse records indicate that they've sent it in full. Long story short, they've charged me in full for 4 missing items and now they are trying to brush my messages off. They've already refused two refunds requests and listed the reason as 'friendly fraud' which is apparently their go to excuse for ripping off customers. I suggest you shop elsewhere as you literally get what you paid for - their customer service is a bloody nightmare and they clearly don't give a toss about it.
The most important part is eating enough, i know from experience, because i never skip gym, train hard, but then i make 0 progress, simply because i wasn't eating enough (both calories and protein), so there's no way for muscles to grow.
@@PowerliftingTechnique Doesn't seem quite right to me, since there's next to no improvement after 2 grams per kg of bodyweight (so 140g for me), and it told me to eat 237g
@@M1szS The calculator just automates what's covered in these calculations: powerliftingtechnique.com/how-many-calories-should-i-eat-to-gain-muscle/ So it should be recommending 10% more than you need for your level of exercise.
WTF? It's not the weight you can lift that is impressive, it is the percentage of body weight you can lift. A 130 pound guy who benches 180 lbs is more impressive than a 200 pound guy who benches 225 lbs.
@@PowerliftingTechnique I'll admit... I use the 225 metric as well. But I am close. I feel for those that are much smaller than me and are made to feel inferior even though they might be 125lbs benching 185lbs, a ratio of almost 1.5, which is approx the same as a 210 lb guy benching three plates. If there was more emphasis on the body wt/lift wt ratio instead of absolute weight, it would motivate more people. It is why there are weight classes in power lifting. I am 158 lbs, 71 years old, and last week benched 220lbs. Close, but not there. At my age, the opportunity to make 225 will not last much longer!
Age 13 Weight 120 Max 110-115 (I haven't tested yet but this is what the calculators say) Edit: found this video again, I weigh 4 pounds more and the calculator was off, I benched 125 as of then and currently bench 135
I'm 36. I'll be hitting 225lbs in 4 months time. Got a great training program that centres around progressive overload using Dumbbell Bench Pressing for the first 2 months, then Barbell Bench Pressing the second 2 months and topping out at 225lbs. Currently I Dumbell Press 60lbs (120lbs total) for 8 reps. Will progress this to 80lbs (160lbs total) for 8 reps, then move onto the Barbell.
