@@danielsan83 I’m 168 and got back into working out again little over a year ago after not doing so for about 3 years. Could only do 135 lbs 3 times when I started and weighed almost 200 lbs 😳😳😳
@@HCaulfield115 love to hear it. In august I was 200 lb and hit 225 for the first time. got depressed, lost a lot of weight and happy to be hitting 225 even after losing 30 lbs.
I never used to do dead lifts but added it to my work out. Helped with my bench press because it gets my body used to heavier weights. Take it as slow as your body wants.
Slow or pause reps is more time under tension builds strength. Then the actual lift set you want to do is quick but without wasting energy to slam it up.
Explosive work is a MUST to increase the bench press. Louie Simmons had the right off the gate. For me, explosive close grip bench press has been probably my best assistance exercise. Followed by the Spoto press with a regular grip. Tricep and proper lat activation are the key!
If you accelerate the weight, while the physical work is the same, the power increases substantially, and that’s what drives muscle development, which develops strength improvements. Power is strength expressed over a brief time.
Everyone knows that you need big triceps, big back and big chest to bench press a lot of weight But not everyone talks about the nervous system factor. You could do tris extensions and rows all day but if you've never had 225lbs on your arms, doesn't matter how hard you trained the main movers it will feel heavy
I completely disagree. I coached kids who did nothing but machine work until they were 18 because it was forbidden to use free weights until then(stupid rule, this was 15-20 years ago), and they clearly moved the bar with general ease. There is still a huge carry-over from assistance work, even with just machines/bodyweight exercises.
@@malchir4036 You're talking about children who are experiencing growth spurt and are most likely skinny kids at that. Try the same with overweight and obese kids, see how slow their progress is. Then try the same with those in their mid to late 20s. They too have slow progress.
Dead benches in the power rack with the pins set 3 inches above you does wonders for the bench. Resting the weight each rep on the pins is the way to do them not doing a touch and go. Make sure to get tight and brace yourself before each rep and explode from that postition. This in my view is the most effective bench exercise you can do for building bench press power since it make you powerful at the bottom which provides momentum from the very beginning to push past any sticking points
This was my downfall yesterday when trying to reach a PR. Held onto the weight at the top too long and then brought it down and got stuck 😭😭 was trying to hit 220 so we tapped out at 215 🤦🏾♂️
The Floor of the House refers to the main Chamber in each House. Business that is taken on the floor of the House is dealt with in the Chamber as opposed to being debated in a committee room.
Watched a Ton of your stuff and use it. One thing I struggle with currently is joint pain. (I'm 45yr M) Been lifting a year and increased my bench by alot (at 295 now at 170bw) but my progress is slowing due to both elbows hurting at lockout and wrists hurting a bit after lifting heavy for reps. I've been taking more time to warm up in hopes it helps but its really annoying.
Basically the way you apply what he's saying would be taking the first 3-5 reps very slowly on the first set using warmup weight to build stability and muscle memory, then progressively overload while slowly letting the bar down and then pushing it up faster and more forcefully.
I usually do like 1-2 sets of back exercises like seated cable rows, cable lat pull down, dumbbell rolls or whatever helps me a lot before I go to do bench press.
There might not be any scientific evidence to support what I am writing but I was taught this young kid. On the eccentric phase of the bench press lower for a 3 count. When you reach 2 inches above your chest stop and pause in the air. So isometric. Then, on the concentric phase you explode out of the isometric pause. I was told you stress your nervous system this way.
One of the main training idioms of powerlifting I've always heard is to lift light weights like they're heavy and heavy weights like they're light. That may be a new study, but it certainly isn't the first time speed benching has been studied.
I went from 115kg to 140kg in 3 months by finding my 3 rep max and then doing 95% of that for 5 sets of 3 reps. Idk if it’s optimal or if it’s actually good but it worked for me
it's still good because pecs are mostly fast twitch fiber so they respond to low reps like many muscles on the body (and this is why "always 8-12" is the biggest bullshit ever) but u can add accessory movements after that too. personally I do 4 sets of bench and 2 sets of incline and maybe a set of flies or some shit like that. I would do 5 or less reps on the flat bench but incline and other stuff I go 8-12 to hit the rest of the fibers and get extra volume in
@@patootie3529 Agreed. 8-12 on compounds but especially bench press is extremely ridiculous. If you wanna make progress in bench you have to lower the reps and increase the weight signifcantly. At present I do a 5 rep max for 5 sets on push days. Helps a lot. I don't know who keeps coming up with 8-12 for bench. The people who make these programs are stupid.
Post the study I bet these were newdies or chosen types to get specific results on the tests That won’t work with people who have been lifting for awhile
I don't have a power rack or anything so I've been needing to do cleans just to get the barbell up to my shoulders for both overhead presses and back squats. Doing cleans has unexpectedly helped with all of my lifts.
nah you definitely got the weight. Jeff nippard weighs less and he benches 315 for reps. the trentwins when they were still natty at 18 @180 lb were repping 315 as well a couple of times
Just buy Louis Simmons book of methods and teach that for strength gains. It’s foolproof and is based around a dynamic(speed) workouts and max effort workouts. It’s the closest thing to a proven mathematical equation for strength gains there is
I made this bet with a kid in 9th that I could bench what he benches bye the end of my eight grade I bench 145 and I have to beet 180 bye the end of the year.
