Leophyte
Freaky Bodybuilder
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Benchpresslog from lazy huggybear
- Topic starter huggybear1968
- Startdatum
- Recente activiteit Recente activiteit:
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Je bent nooit te oud om te leren, toch?
En ik heb bij Leon alle vrijheid om zelf een schema te bepalen.
Leon adviseerd slechts en dicteerd niet.
En wat die andere schema's betreft...ik gebruik graag elementen uit Bill Starr, Mark Rippetoe, Texas Method, Brad Gillingham.
De reden?...dit soort schema's liggen me.
Ik volg overigens nooit exact het schema wat ik tegenkom...maar pas het naar mijn omstandigheden en behoeften aan en probeer er zodoende mijn voordeel mee te doen.
Een schema is een hulpmiddel, en geen doel op zich!
Je moet altijd kunnen evalueren en aanpassen, indien nodig.
M.a.w. ik bepaal nog altijd zelf wat ik doe!
Het schema wat ik volg, de oefeningen die ik doe...niet iedereen word daar vrolijk van...1) maar ik voel me daar goed bij...2) en boek mondjesmaat progressie...en om die laatste 2 punten daar gaat het om, toch?
weak01
Ripped Bodybuilder
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Ik heb dat inderdaad gelezen...maar ik weet niet precies wat de vereisten zijn die de bond steld...alhoewel ik het wel leuk zou vinden en natuurlijk ook passie voor de powerliftingsport heb.
Ik zal er eens over nadenken en een mailtje naar een van de bestuursleden sturen
---------- Toegevoegd om 21:56 ---------- De post hierboven werd geplaatst om 21:48 ----------
Training 31/7
flat bench press: 20x20, 2x10x70, 5x100, 5x130 en 5x3x155kg.
Daarna nog wat close grip gedaan, maar met frisse tegenzin...en na 2 setjes gestopt
Zal a.s. maandag eens met Leon Smeets kortsluiten hoe we ons zullen gaan voorbereiden op het EK in oktober...maandag is Joanne Schaefer trouwens ook bij Leon (altijd super leerzaam als er zo'n krachtsportcoryfee meetraind...ze hebben altijd wel paar praktische tips).
Shoulder press: 8x75 en 4x8x100kg (grip zo breed mogelijk).
Latt pull down: 2x10x50, 10x60, 3x10x70kg (grip op het uiteinde).
Ik blijf het iedere keer weer aan den lijve ondervinden...als ik iets zo breed mogelijk pak, dan is dat voor mij het prettigste en voel ik ook de spieren die je zou moeten aanspreken met de oefening die ik op dat moment doe.
Klinkt als een lekkere training, maar zoals ik al eerder in je log heb gelezen small bench ligt je niet en doet pijn.
waarom je daar dan op blind staren en teleurgesteld als het niet niet lukt of gaat.
Doe een andere oefening, die je wel ligt voor je borst.
Ga je ook met een goed gevoel weg na je training.
turboknaller
Dutch Bodybuilder
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Het schema wat me wel iets lijkt is het Brad Gillingham 12 week Raw Bench Program: http://www.marylandpowerlifting.com/GillinghamBench.asp
3 weken bouw je op door 5 werksetjes (met straight weights) met 3 reps te doen, in week 4 heb je als het ware een deloadweek door 3 sets met 5 reps te doen.
Bijvoorbeeld:
Week 1) 5x3x155, Week 2) 5x3x160, Week 3) 5x3x165. Week 4) 3x5x155.
Eens kijken hoever we komen
Alhoewel ik over een tijdje ook moet overstappen op shirted bench en dan zal ik meer double's en single's gaan doen.
Hey huggybear
Ga je ook de heavy single lift doen voor dat je met je werk sets begind?
- Lid sinds
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Ik heb smal of close grip bench press altijd beschouwd als de king of triceps excersises...niet uit eigen ervaring, maar doordat "anderen" dat beweren. Triceps extensions ligt me ook niet echt...dus ja...blijft niet zo heel veel over
. Floor presses vind ik wel weer O.K...deze maar wat vaker doen lijkt me.Ik heb in je log gelezen dat je ook 2x per week doet BD...doe je gewoon 2x per week (vrij) zwaar of één zware en één licht(ere) dag?
Je begint ook al vrij vroeg met shirted presses...is dit om te wennen aan je nieuwe shirt of doe je dat altijd?
---------- Toegevoegd om 11:48 ---------- De post hierboven werd geplaatst om 11:41 ----------
Zeer zeker niet! Dat is wat ik bedoelde met dat ik nooit exact het schema volg wat ik tegenkom...maar het aanpas naar mijn omstandigheden en behoeften.
12 weken achter elkaar werken met heavy single's naar de warming up en dan beginnen met de werksets ben ik geen voorstander van. Ik zou niet zo vaak willen pieken...wellicht 1x per 4 weken ofzo.
Leophyte
Freaky Bodybuilder
- Lid sinds
- 29 dec 2004
- Berichten
- 6.201
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- 92
- Lengte
- 1m94
- Massa
- 113kg
- Vetpercentage
- 16%
weak01
Ripped Bodybuilder
- Lid sinds
- 23 apr 2006
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- 92kg
Leophyte snapt em.
met boardpress gebruik je ook meer je triceps.
Dus je lockout word dan ook beter.
Je bent een bankdrukker geen bodybuilder al zou je het niet zeggen
Oefeningen tegen je zin doen is niet erg maar als je er blessures van oploopt dan is het niet zo goed.
Over mijn pak als je ziet in me log ik ben het pak aan het oprekken.
Vandaar nu al met pak.
- Lid sinds
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Leophyte snapt em.
met boardpress gebruik je ook meer je triceps.
Dus je lockout word dan ook beter.
Je bent een bankdrukker geen bodybuilder al zou je het niet zeggen
Oefeningen tegen je zin doen is niet erg maar als je er blessures van oploopt dan is het niet zo goed.
Over mijn pak als je ziet in me log ik ben het pak aan het oprekken.
Vandaar nu al met pak.
Wel een bodybuilder zonder sixpack dan Maar het klopt...jullie hebben gelijk...boardpress heeft zeker zijn nut...ik heb een soort van board gemaakt...zal er eens meegaan experimenteren. Zal jullie mijn bevindingen laten weten
- Lid sinds
- 12 aug 2008
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Wanneer je enige interesse vooruitgang met bankdrukken is, is er niets mis met de oefeningen die je doet.
Nogmaals, de spieren die er het meeste toe doen, train je met het benkdrukken!
Tot er problemen optreden, dan kan er een noodzaak komen om bepaalde oefeningen er bij te doen, imo.
Succes Bear![/QUOTE]
We zijn het eens geloof ik, Hug.Leophyte snapt em.
met boardpress gebruik je ook meer je triceps.
Dus je lockout word dan ook beter.
Je bent een bankdrukker geen bodybuilder al zou je het niet zeggen
Oefeningen tegen je zin doen is niet erg maar als je er blessures van oploopt dan is het niet zo goed.
Jij bent geloof ik een beetje net als ik, Huggy...
Lezen, lezen, en nog eens lezen, en dan tot de conclusie komen dat er heel veel principes zijn, die als je er over leest, wel steekhoudend zijn.
En dan op een gegeven moment door de bomen het bos niet meer zien...
Doe gewoon lekker wat je balangrijk en leuk vind om te doen, en het komt helemaal goed man!
- Lid sinds
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- Berichten
- 10.091
- Waardering
- 3.220
- Lengte
- 1m85
- Massa
- 150kg
[QUOTE
We zijn het eens geloof ik, Hug.
Jij bent geloof ik een beetje net als ik, Huggy...
Lezen, lezen, en nog eens lezen, en dan tot de conclusie komen dat er heel veel principes zijn, die als je er over leest, wel steekhoudend zijn.
En dan op een gegeven moment door de bomen het bos niet meer zien...
Doe gewoon lekker wat je balangrijk en leuk vind om te doen, en het komt helemaal goed man![/QUOTE]
Je hebt gelijk...er zijn heel veel principes, en ook meerdere wegen die naar Rome leiden! Ik zal inderdaad dat doen wat ik belangrijk en leuk vind, en dan zien we wel waar het schip strand!
Vanmorgen vrachtwagentrekken getrokken...samen met Frans Heuts, Maurice Hellenbrand en Raymond Merckx.
Als het ware de generale repetitie voor het NK van volgende week.
Ik wil nogmaals effies duidelijk maken dat ik zeker weten géén kanshebber ben op de titel...dit is gewoon just for fun.
Raymond Merckx is ruim 10 seconden sneller op dezelfde afstand dan andere jongens
...Ik denk dat hij en Alex en natuurlijk Arno Louwsma, Jan Wagenaar en Kelvin de Ruiter onderling zullen "uitvechten" wie de nieuwe kampioen zal worden.
We zijn het eens geloof ik, Hug.
Jij bent geloof ik een beetje net als ik, Huggy...
Lezen, lezen, en nog eens lezen, en dan tot de conclusie komen dat er heel veel principes zijn, die als je er over leest, wel steekhoudend zijn.
En dan op een gegeven moment door de bomen het bos niet meer zien...
Doe gewoon lekker wat je balangrijk en leuk vind om te doen, en het komt helemaal goed man!
[/QUOTE]Je hebt gelijk...er zijn heel veel principes, en ook meerdere wegen die naar Rome leiden! Ik zal inderdaad dat doen wat ik belangrijk en leuk vind, en dan zien we wel waar het schip strand!
Vanmorgen vrachtwagentrekken getrokken...samen met Frans Heuts, Maurice Hellenbrand en Raymond Merckx.
Als het ware de generale repetitie voor het NK van volgende week.
Ik wil nogmaals effies duidelijk maken dat ik zeker weten géén kanshebber ben op de titel...dit is gewoon just for fun.
Raymond Merckx is ruim 10 seconden sneller op dezelfde afstand dan andere jongens
...Ik denk dat hij en Alex en natuurlijk Arno Louwsma, Jan Wagenaar en Kelvin de Ruiter onderling zullen "uitvechten" wie de nieuwe kampioen zal worden.
- Lid sinds
- 29 okt 2008
- Berichten
- 10.091
- Waardering
- 3.220
- Lengte
- 1m85
- Massa
- 150kg
Ik kwam dit artikel tegen...ik vond het wel de moeite waard om in mijn log te plaatsen .
Upper Back for the Bench
By Jim Wendler
For www.EliteFTS.com
Several years ago, in order to fully immerse myself into powerlifting, I changed my eating habits (from semi-shitty to all-out crappy), bought a truck load of Chuck Taylor’s (a fashion no-no, even for someone with such a laissez faire attitude towards fashion as I), and began my quest to become one of the most physically unappealing males world wide. It was a fun but difficult road. As John Stafford once said, “We work so hard to be so ugly.” Anyway, on the road to immersion I, like many of you have done, printed out Louie’s articles and engrossed myself in them. I had copies of his articles in my backpack, in my bathroom and next to my bed. I should point out that I was in college at the time, hence the backpack. After re-reading Lou’s article about 1000’s times, one of the things that I noticed was how important the upper back is for bench pressing. I was never a big bench presser, so when this knowledge was bestowed upon me, I was a little taken aback. Isn’t the bench all pecs, shoulders and triceps?
From all the years of deadlifting and doing Olympic movements, I had accumulated an impressive set of traps. I thought that this is all I needed to do to build the upper back for pressing. I eventually found out that this is not the case. Many of the movements below, unlike the deadlift and Olympic lifts are done so that the end position mimics the feel of how your upper back is when you bench press.
So why do you want to build a strong, thick upper back? There are a couple of reasons:
Direct Upper Back Exercises
Face Pulls – This is one of the most popular upper back exercises. It works well and is easy to do. The face pull can be done with just about any kind of rope, triceps strap, straight bar…it really doesn’t matter. Just pull something to your face.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
Seated DB Cleans – Next to the JM Press, this exercise is probably the most asked about. This has replaced the long lost (and let’s keep it that way, people) Paul d**ks Press in the category of, “Most likely to interpret wrong” category. The word “clean” does not make this movement an Olympic or explosive movement. Think about doing an external rotation but starting the movement with arms straight and down to the sides. This is usually done as one fluid motion, not broken up into stages. If you want to see it in action, get the EFS Exercise Index for the Bench Press DVD.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
Rear Laterals – This is simple enough. You can do these with dumbbells, holding on to plates or by using a cable machine. I like to use two different hand positions: thumbs pointed towards the front (this is what is most commonly used) and thumbs pointed at each other. The latter is a little bit harder. Which one is better? Neither, they are just different. This is a good way of adding some variety in a fairly dull movement.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
Standing Cable Cleans – This is exactly like the seated DB clean, only that you use a cable and a single D attachment. Start by holding the handle, performing an upright row, and finishing in an external rotation.
Band Pullaparts – Another very simple movement done with the aid of Jump Stretch bands. Usually a mini or light band is used. Give it a tug and hold it for a few seconds. You can move your grip in/out for more/less tension. You can also pull from various angles; you can raise or lower your arms for a different feel. I like to keep my arms straight throughout the entire movement. I also think this movement will help you realize how tight your upper back needs to be during a squat or bench press.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
Rear Delt Machine – This one is pretty easy because it’s a machine. This makes it fairly hard to screw up.
High DB Rows – These are best done while lying on a bench. This is very similar to a chest supported row, but you simply pull the dumbbells to a higher position. Lie down on an incline bench, grab two dumbbells and with your elbows out, pull the dumbbells to your face or slightly lower.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
Muscle Snatch – I think this is a great exercise and I should probably do it more often, but somehow, the ease of the face pull always beckons to me. To do this exercise, grab the bar with a wide grip. What’s wide? To start with, try putting your index fingers on the rings of the power bar. You can go narrower or wider as you see fit. With no leg drive, begin by doing an upright row. Make sure you keep your elbows higher than the bar. Once the bar reaches (approximately) your chin, being rotating your shoulders until the bar is overhead with your arms locked out. Your final position should be the same as a snatch: arms overhead and fully locked out. This does not (and really cannot) be done with heavy weights.
Indirect Upper Back Exercises
Chest Supported Rows – This is one of the best lat and upper back exercises you can do. Plus, there is little lower back stress.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
DB Rows – Just pick up any bodybuilding magazine for pics of this exercise. You can do these with several different hand/elbow positions. For example, you can have your elbow tucked or straight out to the side. You can bring the dumbbell high to your upper pec area, or you can tuck your elbow and bring it lower. The farther your elbow is out (generally) the less weight that you will do. What you can do is do a few lighter sets with your elbow out and as the weight becomes heavier, tuck it in.
Bent Over Rows – This is a staple of any lat/upper back workout. This exercise has been described to death, so I don’t think there is much need for me to do it. Like the dumbbell row, you can vary where you pull the bar; high up on the chest (elbows out) or brought low to your stomach (elbows tucked).
Pull-ups/ Chin-ups – This exercise is a favorite of mine and one of the best overall upper body exercises one can do. Even if you cannot do 8-10 reps, multiple sets of low reps (2-4) work very well. When I first began doing these, I would perform 6 sets, all with different grips. Each set consisted of 3 reps with about 30 seconds rest between sets. I would do this two times through with about 2-3 minutes rest between groups. The 6 grips that I did were:
.Upper Back for the Bench
By Jim Wendler
For www.EliteFTS.com
Several years ago, in order to fully immerse myself into powerlifting, I changed my eating habits (from semi-shitty to all-out crappy), bought a truck load of Chuck Taylor’s (a fashion no-no, even for someone with such a laissez faire attitude towards fashion as I), and began my quest to become one of the most physically unappealing males world wide. It was a fun but difficult road. As John Stafford once said, “We work so hard to be so ugly.” Anyway, on the road to immersion I, like many of you have done, printed out Louie’s articles and engrossed myself in them. I had copies of his articles in my backpack, in my bathroom and next to my bed. I should point out that I was in college at the time, hence the backpack. After re-reading Lou’s article about 1000’s times, one of the things that I noticed was how important the upper back is for bench pressing. I was never a big bench presser, so when this knowledge was bestowed upon me, I was a little taken aback. Isn’t the bench all pecs, shoulders and triceps?
From all the years of deadlifting and doing Olympic movements, I had accumulated an impressive set of traps. I thought that this is all I needed to do to build the upper back for pressing. I eventually found out that this is not the case. Many of the movements below, unlike the deadlift and Olympic lifts are done so that the end position mimics the feel of how your upper back is when you bench press.
So why do you want to build a strong, thick upper back? There are a couple of reasons:
- Stability – I define this as being able to take a maximum weight off and NOT get flattened. You need to be strong and thick enough to maintain a good arch in your upper back to maintain the correct pressing position. If you take the weight off and immediately flatten out, you are in for a long day.
- Structural Integrity – Since the majority of us have done much more pressing than pulling and have a huge imbalance, making the upper back a priority will hopefully lead to fewer injuries.
- With direct upper back exercises, volume is king
- Train your indirect upper back exercises heavy.
Direct Upper Back Exercises
Face Pulls – This is one of the most popular upper back exercises. It works well and is easy to do. The face pull can be done with just about any kind of rope, triceps strap, straight bar…it really doesn’t matter. Just pull something to your face.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
Seated DB Cleans – Next to the JM Press, this exercise is probably the most asked about. This has replaced the long lost (and let’s keep it that way, people) Paul d**ks Press in the category of, “Most likely to interpret wrong” category. The word “clean” does not make this movement an Olympic or explosive movement. Think about doing an external rotation but starting the movement with arms straight and down to the sides. This is usually done as one fluid motion, not broken up into stages. If you want to see it in action, get the EFS Exercise Index for the Bench Press DVD.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
Rear Laterals – This is simple enough. You can do these with dumbbells, holding on to plates or by using a cable machine. I like to use two different hand positions: thumbs pointed towards the front (this is what is most commonly used) and thumbs pointed at each other. The latter is a little bit harder. Which one is better? Neither, they are just different. This is a good way of adding some variety in a fairly dull movement.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
Standing Cable Cleans – This is exactly like the seated DB clean, only that you use a cable and a single D attachment. Start by holding the handle, performing an upright row, and finishing in an external rotation.
Band Pullaparts – Another very simple movement done with the aid of Jump Stretch bands. Usually a mini or light band is used. Give it a tug and hold it for a few seconds. You can move your grip in/out for more/less tension. You can also pull from various angles; you can raise or lower your arms for a different feel. I like to keep my arms straight throughout the entire movement. I also think this movement will help you realize how tight your upper back needs to be during a squat or bench press.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
Rear Delt Machine – This one is pretty easy because it’s a machine. This makes it fairly hard to screw up.
High DB Rows – These are best done while lying on a bench. This is very similar to a chest supported row, but you simply pull the dumbbells to a higher position. Lie down on an incline bench, grab two dumbbells and with your elbows out, pull the dumbbells to your face or slightly lower.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
Muscle Snatch – I think this is a great exercise and I should probably do it more often, but somehow, the ease of the face pull always beckons to me. To do this exercise, grab the bar with a wide grip. What’s wide? To start with, try putting your index fingers on the rings of the power bar. You can go narrower or wider as you see fit. With no leg drive, begin by doing an upright row. Make sure you keep your elbows higher than the bar. Once the bar reaches (approximately) your chin, being rotating your shoulders until the bar is overhead with your arms locked out. Your final position should be the same as a snatch: arms overhead and fully locked out. This does not (and really cannot) be done with heavy weights.
Indirect Upper Back Exercises
Chest Supported Rows – This is one of the best lat and upper back exercises you can do. Plus, there is little lower back stress.
[Afbeelding niet meer beschikbaar]
[Afbeelding niet meer beschikbaar]
DB Rows – Just pick up any bodybuilding magazine for pics of this exercise. You can do these with several different hand/elbow positions. For example, you can have your elbow tucked or straight out to the side. You can bring the dumbbell high to your upper pec area, or you can tuck your elbow and bring it lower. The farther your elbow is out (generally) the less weight that you will do. What you can do is do a few lighter sets with your elbow out and as the weight becomes heavier, tuck it in.
Bent Over Rows – This is a staple of any lat/upper back workout. This exercise has been described to death, so I don’t think there is much need for me to do it. Like the dumbbell row, you can vary where you pull the bar; high up on the chest (elbows out) or brought low to your stomach (elbows tucked).
Pull-ups/ Chin-ups – This exercise is a favorite of mine and one of the best overall upper body exercises one can do. Even if you cannot do 8-10 reps, multiple sets of low reps (2-4) work very well. When I first began doing these, I would perform 6 sets, all with different grips. Each set consisted of 3 reps with about 30 seconds rest between sets. I would do this two times through with about 2-3 minutes rest between groups. The 6 grips that I did were:
- Wide grip pronated
- Medium grip pronated
- Narrow grip pronated
- Narrow grip supinated
- Medium grip supinated
- Neutral grip (palms facing)
- Lid sinds
- 12 aug 2008
- Berichten
- 21.838
- Waardering
- 1.502
- Lengte
- 1m83
- Massa
- 150kg
Leuk artike, maar hij verteld me niks nieuws eigenlijk.
Balans Huggy, balans!
Als je de video ziet van:
[Afbeelding niet meer beschikbaar]
Jeremy Hoornstra!
Dan zie je dat dat mannetje eigenlijk best een hoop BB oefeningen doet.
Hij doet trouwens alles héél zwaar, niet netjes, niet correct, niet met een volledige bewegingsbaan, en niet zoals ze ons altijd geleerd hebben het wel te doen!
Korte zware bewegingen op bijna alles.
Voor hypertrofie doet hij ook van die korte bewegingen als Ronnie Coleman bij het bankdrukken bijvoorbeeld.
Ook is hij niet vies van bankdrukken voor setjes van 20 en meer!
Eigenlijk traint hij een beetje zoals ik het ook altijd heb gedaan, alleen met een beetje meer resultaat...
Nee echt, zwaar gaan, en intensief tekeergaan!
Unlike m'n trainingen van de laatste tijd...
Ik denk dat het voor jou ook goed is de andere spiergroepen flink aan te pakken, al is het dan maar met één of twee "all out" werksetjes per week.
Hoe het in een voorbereiding naar een wedstrijd toe, er aan toe moet gaan, daar heb ik geen verstand van...
Nooit gedaan...
Balans Huggy, balans!
Als je de video ziet van:
[Afbeelding niet meer beschikbaar]
Jeremy Hoornstra!
Dan zie je dat dat mannetje eigenlijk best een hoop BB oefeningen doet.
Hij doet trouwens alles héél zwaar, niet netjes, niet correct, niet met een volledige bewegingsbaan, en niet zoals ze ons altijd geleerd hebben het wel te doen!
Korte zware bewegingen op bijna alles.
Voor hypertrofie doet hij ook van die korte bewegingen als Ronnie Coleman bij het bankdrukken bijvoorbeeld.
Ook is hij niet vies van bankdrukken voor setjes van 20 en meer!
Eigenlijk traint hij een beetje zoals ik het ook altijd heb gedaan, alleen met een beetje meer resultaat...
Nee echt, zwaar gaan, en intensief tekeergaan!
Unlike m'n trainingen van de laatste tijd...
Ik denk dat het voor jou ook goed is de andere spiergroepen flink aan te pakken, al is het dan maar met één of twee "all out" werksetjes per week.
Hoe het in een voorbereiding naar een wedstrijd toe, er aan toe moet gaan, daar heb ik geen verstand van...
Nooit gedaan...
weak01
Ripped Bodybuilder
- Lid sinds
- 23 apr 2006
- Berichten
- 3.219
- Waardering
- 117
- Lengte
- 1m68
- Massa
- 92kg
- Lid sinds
- 29 okt 2008
- Berichten
- 10.091
- Waardering
- 3.220
- Lengte
- 1m85
- Massa
- 150kg
2x meestal ma-vrij...dat is vrij weinig, maar vergeet niet dat ik geen powerlifter ben en op drie onderdelen moet trainen. Ik hoop slechts in bankdrukken sterker te worden
Vandaag nog getraind bij Leon Smeets...Joanne Schaefer was ook van de partij...a.s. vrijdag laat ze haar "kunstje" zien op het EK bankdrukken.
Uiteraard heb ik van de gelegenheid gebruik gemaakt en eens met Joanne gesproken over haar trainingsmethode. Toen ik haar vroeg waardoor ze zo sterk is geworden in bankdrukken (187,5kg is haar pr en tevens een wereldrecord!) zei ze: door te bankdrukken! Geen boardpresses, niets met banden en kettingen en ander oud ijzer
, zelfs geen close grip benchpress...just benchpress...less = more! En de rest van de oefeningen zijn eigenlijk ook vrij simpel...heavy weights and low reps met compoundexercises en wat lichter en meer reps op de assictance, that's it! What a women...precies wat mij aanspreekt!!! Ze drukt ook met een wide grip en vooral met kracht vanuit haar schouders (just like me).Ik ga hier niet vertellen wat ze allemaal gedrukt heeft bij Leon (wellicht leest de concurrentie mee
...maar het was heel indrukwekkend wat ze liet zien!Wat hebben we dan zelf gedaan?
Toen ik bij Leon kwam waren ze al bezig met bankdrukken en heb dus niet echt uitgebreid warming up gedaan.
10x70, 8x110 en 6x3x160kg (wilde 5x3x160 doen, maar deed nog een setje extra). Volgens het schema van Brad Gillingham...wil het daar een tijdje eens mee doen...één heavy bench day met veel triple's (5x3) en dan een light bench day met 8-jes (3-4 x 8).
Je ziet dat in veel schema's terug...een heavy-light day of ook wel een maximumeffort en dynamiceffort day.
Vervolgens toch maar eens dumbbell row gedaan...best wel een pittige oefening...maar vond hem wel redelijk prettig...
10x22,5 / 10x27,5 / 10x32,5 / 10x37,5 / 3x8x42,5kg
Vrij licht begonnen, wist niet precies hoe het zou gaan.
Denkemenke was ook van de partij en gelukkig ging het hem weer een stuk beter!
Daarna nog wat LPD gedaan tot 80kg.
---------- Toegevoegd om 22:56 ---------- De post hierboven werd geplaatst om 22:54 ----------
Leuk artike, maar hij verteld me niks nieuws eigenlijk.
Balans Huggy, balans!
Als je de video ziet van:
[Afbeelding niet meer beschikbaar]
Jeremy Hoornstra!
Dan zie je dat dat mannetje eigenlijk best een hoop BB oefeningen doet.
Hij doet trouwens alles héél zwaar, niet netjes, niet correct, niet met een volledige bewegingsbaan, en niet zoals ze ons altijd geleerd hebben het wel te doen!
Korte zware bewegingen op bijna alles.
Voor hypertrofie doet hij ook van die korte bewegingen als Ronnie Coleman bij het bankdrukken bijvoorbeeld.
Ook is hij niet vies van bankdrukken voor setjes van 20 en meer!
Eigenlijk traint hij een beetje zoals ik het ook altijd heb gedaan, alleen met een beetje meer resultaat...
Nee echt, zwaar gaan, en intensief tekeergaan!
Unlike m'n trainingen van de laatste tijd...
Ik denk dat het voor jou ook goed is de andere spiergroepen flink aan te pakken, al is het dan maar met één of twee "all out" werksetjes per week.
Hoe het in een voorbereiding naar een wedstrijd toe, er aan toe moet gaan, daar heb ik geen verstand van...
Nooit gedaan...
Spreekt me wel aan die Jeremy
...zwaar trainen is heerlijk...maar i.v.m. blessure's wel ietsiepiesie minder cheaten
weak01
Ripped Bodybuilder
- Lid sinds
- 23 apr 2006
- Berichten
- 3.219
- Waardering
- 117
- Lengte
- 1m68
- Massa
- 92kg
- Lid sinds
- 29 okt 2008
- Berichten
- 10.091
- Waardering
- 3.220
- Lengte
- 1m85
- Massa
- 150kg
Als ik met 170kg diverse setjes met tripple's kan maken dan ben ik tevreden...er is dus nog wel werk aan de winkel..."probleem" is dat er wel progressie is, maar dat het allemaal zijn tijd nodig heeft...mja...ik hoop net als Ton Teelen bij de Masters 3 ooit een keer wereldkampioen te worden...ik heb dus nog zo'n 20 jaar totdat het zover is
- Lid sinds
- 29 okt 2008
- Berichten
- 10.091
- Waardering
- 3.220
- Lengte
- 1m85
- Massa
- 150kg
"The Secrets to a Big Bench"
Without a doubt, the most coveted and respected lift in the iron game is the barbell bench press. Ironically, no other lift is the source of so much frustration either. Sticking points and plateaus seem to trouble nearly everyone at one time or another. It's not uncommon for someone to spend months or even years benching the same amount of weight with no improvement at all - but it doesn't have to be that way.
With a few small changes in your technique, a good dose of hard work and some patience, a 300, 400, or even 500-pound bench press is within your reach. If you'd like say goodbye to sticking points and finally break through the plateau's that have plagued you for so long, then put these 15 powerful bench-boosting principles to work and you'll smash through previous limitations and send your bench press soaring into new territory faster than you ever believed possible.
1) Position Your Body Properly On The Bench.
The first step in boosting your bench press is also the simplest; positioning yourself on the bench. Proper body positioning and alignment can increase leverage, improve mechanical advantage, decrease the distance the bar has to travel and provide a powerful foundation to press from. There are four steps to proper body positioning:
You can increase your bench press simply by improving your grip strength. Grip the bar tightly; imagine squeezing it so hard that you leave your handprint in the steel. The tighter you grip the bar, the more control you'll have. Always wrap your thumbs around the bar. There's no advantage to a thumbless grip; if the bar slips out of your hand, you could suffer a serious injury.
The most common grip mistake is holding the bar too high in the palm near the base of your fingers, which causes your wrist to bend backward. Instead, grip the bar low in the palm towards the heel of your hand and keep your wrists straight. Straight wrists allow you to transfer the power of your chest, deltoids and arms directly through to the bar. A locked wrist also helps prevent injury.
3) Maximize Your Strengths And Minimize Your Weaknesses With The Proper Grip Width And Arm Position.
The dreaded "sticking point" is usually caused by a weakness in one muscle group compared to the other muscles used in the lift. When the lift approaches the point where the weak muscle is involved the most, the bar will stall. For example, the most common sticking point in the bench press is the mid point where the front deltoids are involved less and the pecs and triceps take over. If your pecs and triceps are weaker relative to your front delts, you're more likely to get stuck. One remedy is to take a grip width that minimizes your weak muscles and maximizes your strong ones.
Because people have different body sizes, limb lengths and strong points, the ideal grip width and arm position can vary greatly from one individual to the next. In his book, The Complete Guide to Powerlifting, Fred Hatfield identifies several critical anatomical factors that you must adjust your benching style for:
Adjusting your form to accommodate a weak muscle group is important, but in the long run it's little more than a band-aid. The ultimate solution is to bring up your weak areas with assistance exercises. If you want a stronger bench, you must get strong triceps, deltoids and lats, not just strong pecs. Of all the assistance work you could do, developing stronger triceps will probably have the greatest impact on your bench press. Work hard on the basics, including various types of heavy extensions and close-grip bench presses (flat and incline).
[Afbeelding niet meer beschikbaar] Strengthening your front delts will also bring major improvements to your bench press. Assistance work for front deltoids should include military presses and all kinds of front raises (dumbbell, barbell, with a 45 lb. plate, etc.).
Your lats are involved in the bench press to a greater degree than you might think. Your lats help you maintain your arch and stabilize your torso. They also help you lower the weight by providing a "cushion" to lower against and push from at the bottom. The best assistance exercises for lats are rows, rows, and more rows! Barbell and dumbbell rows are the best assistance exercises for the bench press because they train the back through the same horizontal plane as the bench press.
5) Lower & Press The Bar Through The Optimal Path.
Always have a spotter lift the bar off for you - it conserves energy. Once the bar is over your chest, go right into the lift; don't just lie there holding the bar at arms length over your chest or you'll waste energy. Do your psyching up (more on that later) before you lift off the bar.
Lower the bar to a point even with the nipples or slightly below them. Touching the bar low on the chest recruits the triceps and powerful front deltoids to the maximum degree to assist the pectorals. If you lower the bar too high on the chest, your arms tend to rotate externally. This puts more strain on your shoulder joints and reduces your leverage. You'll have the best leverage if your hands are directly above your elbows.
When the bar reaches your chest, pause for about one second. Never bounce the bar off your chest; not only can this cause an injury, but it's also cheating (and it wouldn't pass in a powerlifting meet). This is not to say you should never bench quickly with no pause, but training with the brief pause eliminates the momentum, overloading the target muscles more effectively.
The shortest distance between two points is a straight line, so it seems logical to push the bar straight up. Many great powerlifters such as Louie Simmons, point out that pressing straight up allows you to lift more by decreasing the distance the bar has to travel, and it reduces the chance of injuring your pecs or shoulders. Most people, however, press the bar in a path that curves slightly back towards the face. This arc is known as the "J-curve." This curve occurs because you unconsciously change the path of the bar to accommodate your weak joint angles (the delts are usually stronger than the triceps). So what's the ideal method? Ultimately, you should work on developing the necessary tricep strength to press straight up, but don't force yourself to follow any particular path if it feels unnatural.
6) Breathe Out On Every Rep, But Hold Your Breath Briefly At The Critical Moment.
Novice lifters are often afraid to hold their breath at all because they've been warned that this practice is dangerous. Prolonged breath holding is dangerous (you could black out and wake up later with a barbell wrapped around your head). However, you'll never bench anywhere near what you're capable of without proper breath control. Breath holding at the right moment is critical because the increase in intra-abdominal pressure helps get you through the sticking point. It also gives you a feeling of confidence and stability during the lift off.
Without this tight feeling, you'd feel as if you were being crushed under a heavy weight (and that could blow the lift for you mentally before you even started the descent). As you begin to lower the bar, breathe deeply and inhale all the way into your belly - not just a shallow breath in your upper chest. Hold your breath as you change direction and continue holding until you've pushed upward through the sticking point. Then breathe out and inhale again as you start the next rep.
7) Choose The Optimal Eccentric And Concentric Tempos
It's a general rule in bodybuilding to do your reps with a two-second concentric (lifting) movement and at least a three or four second eccentric (lowering) movement. Slowing down the eccentric part of the movement can increase the time under tension, decrease the use of momentum and isolate the target muscle better - all of which help to increase muscle size.
When you're training purely for strength, doing negatives too slowly can be counterproductive. Resisting the weight with a slow negative requires more force, so it actually reduces the number of reps you can do. For example, if you can do three reps with 275 lbs. using a five second negative, you can probably get five or six reps with 275 lbs. using a one or two second negative.
In his column at Testosterone.net, bodybuilding writer Doug Santillo explains it like this: "A lot of emphasis in bodybuilding literature has been placed on lowering the weight slowly. For the purposes of hypertrophy, the majority of the time should be spent using slower eccentric speeds. But there're times when lowering the weight fast can be advantageous. In training for maximal strength, the primary goal is to force your nervous system to more efficiently recruit fast twitch fibers. With a faster eccentric speed, you give the nervous system more of a break between each explosion, since the tension is reduced. By doing this, your muscles must contract from a more relaxed position, thereby forcing your nervous system to adapt. For a bodybuilder, since his priority is gaining muscle mass, not maximal strength, a good choice would be to alternate between fast and slow eccentrics during his strength phases."
If you're after size gains, your best bet would be a slow negative, but if you want more strength, use a faster eccentric speed - not an uncontrolled, cheating fast, but a "controlled" fast.
Finally, EXPLODE the weight upward. Apply the maximum force possible. Fred Hatfield has named this technique "Compensatory Acceleration." With lighter weights, this means the bar will travel upward very quickly, so you'll have to "put on the brakes" at the top of the movement. With heavier weights, the bar will be moving slowly, but no matter how slow it seems to creep upward, you should still push as hard as you can through the entire range of motion.
One reason sticking points are common in the middle or top part of the bench press is because you don't have enough velocity coming out of the bottom. Push up HARD from the bottom and don't push less or give up if the bar starts to slow down or stall. Make a conscious effort to accelerate and keep pushing hard through the entire lift. Practiced consistently, this technique can completely obliterate sticking points.
8) Do The Ideal Number Of Sets And Reps - Not Too Many, Not Too Few.
Overtraining is a major cause of bench press plateaus. When it comes to benching strength, more is not better. Cutting back on volume doesn't mean doing one set to failure, it simply means you should reduce your volume to a level that allows you to gain strength consistently.
In the tradition of Arnold Schwarzenegger, most people follow high volume bodybuilding routines that look something like this:
[Afbeelding niet meer beschikbaar] Six to twelve reps is probably the single best rep range for muscle size gains (bodybuilding). However, if you want to get strong, you're going to have to do a fair share of your training in the one to five rep range. In his book, "the Poliquin Principles," strength Coach Charles Poliquin recommends the following parameters for strength gains:
"Rest about one minute between each set." That's the standard guideline that's been tossed around in gyms for years. It's a good recommendation for bodybuilding or general fitness, but longer rest intervals are an absolute must for benching super heavy weights.
To use the maximum weight possible on every set, you must allow your muscular and nervous systems to fully recover between each set. The shorter your rest intervals, the less you will recover. The ideal rest interval for strength development is four to five minutes. Beyond five minutes is not effective because you'll start to cool off.
9) Warm Up Properly But Don't Waste Your Energy.
An important part of benching heavy weights is energy conservation. Out of all the ways you could waste energy, excessive warm up is the biggest culprit. It's important to warm up thoroughly to avoid injury, but if you do too many warm-up sets, you'll squander your energy and become fatigued before you get to your heavier "work sets." This will limit the amount of weight you can use on the final sets that really count. Your goal is to warm up without burning out.
Lets suppose you have a 315 lb. max. For maximal strength gains, you need to work with at least 85% of your max (267 lbs). Using a typical bodybuilder's workout, you're so fatigued before you reach this weight that you only get one set of three measly reps at 85% of your max - not a very effective workout for strength gains. What follows is a typical, ineffective routine and the new, improved routine:
Typical bench routine: (too many high rep warm up sets tire you out)
More effective routine:
10) Do Singles - But Don't Overdo Them.
One of the biggest benching blunders you can make is to max out at every chest workout. Seeing how much you can bench at every chest workout is building your ego, not your strength. On the other hand, avoiding singles completely is also a mistake. Maximum singles definitely have their place, but they must be used wisely.
The reason max singles help you bench more is because they develop neuromuscular efficiency and prepare your body psychologically for the "feel" of heavy weights. Here's what coach Poliquin says about them: "The nervous system is the forgotten component of bodybuilding, and training with maximal weights targets this area by improving the link between the central nervous system and the muscular system. By using this method, the trainee will learn to access a greater percentage of motor units in a given cross-section of muscle tissue."
Our suggestion is to do maximum singles on the bench press once a month. On assistance exercises you can use maximal weights more often, as long as you rotate the exercises regularly. Never max out on the same exercise week after week or you're asking for an injury.
11) Use Lockouts To Get Your Body Used To Heavy Loads, To Strengthen Connective Tissue And To Smash Through Sticking Points.
Lockouts are performed for the same reason as singles: to train your muscles, brain, and central nervous system to handle super heavy weights. Lockouts also help to develop tendon and ligament strength. A lockout is simply a bench press performed with extremely heavy weights in the top third or quarter of the range of motion.
Lockouts will help build confidence with heavy weights and will help you become stronger through the final quarter of the movement, where many people get stuck. For safety, make sure you have a very strong and competent spotter or do your lockouts is in a power rack.
Lockouts can be done with near maximal, maximal or even greater than maximal weights. Because you are using a partial range of motion, you 'll be able to handle weights greater than your max. For example, if your max is 315, you could add 5% and do lockouts with 330 lbs.
The best way to incorporate lockouts into your routine is to add one or two sets of 3-5 reps at the end of your regular bench workout. Like singles, lockouts should be used sparingly. Doing them too frequently can quickly lead to overtraining and injury.
12) Train Your Chest Once Every Five To Seven Days And Train No More Than Two Days In A Row.
Overtraining can rear its ugly head in many ways. One way we already discussed is too many sets. An equally insidious form of overtraining is training too often. Opinions on training frequency abound, and there is no single best method because frequency is a highly individual matter. One thing is for certain; if you don't allow enough recovery time between workouts, you simply won't get stronger. Complete recovery has two components; specific and systemic recuperation.
Specific recuperation is the amount of time you allow each muscle group to rest between workouts. For optimal bench press gains, we suggest using a split routine working your chest once every five to seven days. Some strength athletes train chest more often - up to twice a week. This can also be effective, but with this frequency, every workout should not be heavy; one session is heavy and the other is lighter, with a minimum of 72 hours between sessions.
Systemic recuperation means allowing your entire body and nervous system to recuperate by not training too many days in a row. Individual muscle groups need to rest between training sessions, but so does your entire body. If you train too often, it puts excessive demands on your central nervous system. To ensure complete recovery, two days in a row is the most you should train without taking a day off.
13) Apply The Law Of Progressive Resistance.
You'll amaze yourself at how strong you get when you systematically apply the law of progressive resistance, but few people have the patience or discipline to do it consistently. The law of progressive resistance says that a muscle will only grow and increase in strength in response to the ever-increasing demands made upon it.
There are many factors involved in building strength, but in the long run, the only thing that really matters is that you progressively overload your muscles. Progressive resistance is the number one key to gaining strength and muscle mass. There are many ways to overload a muscle, such as decreasing rest intervals, increasing volume, slowing rep speed, increasing time under tension, doing more repetitions, and using stricter form, but the granddaddy of them all is simply adding weight on the bar. The more weight you can lift in strict form, the bigger and stronger the muscle will get, period.
[Afbeelding niet meer beschikbaar] To track your progress, a training journal is an absolute must. Keeping a training journal allows you to pre plan every workout in advance and to go to the gym with a goal for every session.
Constantly adding weight at every session can sometimes seem like an insurmountable task, but the best way to achieve this goal is to make tiny, incremental increases consistently over time. Don't attempt large jumps in weight loads too quickly. If necessary, aim for adding just 2.5 lbs to 5 lbs with every workout. During a strength phase, you must make progress in some form at every single workout or you are wasting your time.
You may not be able to increase the weight at every workout, but you must do at least one more rep with the same weight. If you're not going to add more weight or do more reps, there's no sense in even going to the gym - you might as well stay home and watch TV.
14) Practice Your Technique With Light To Moderate Weights Until It Is Perfect.
Did you ever notice yourself starting to squirm, twist, or lift your butt off the bench when you hit a sticking point? This might help you get up that last rep, but it won't help you get stronger. Using sloppy form or momentum to lift a weight takes the stress OFF the areas you're supposed to be targeting. It also increases your chances of getting hurt. Sloppy form and cheating will get you nowhere.
Stay with light to moderate weights until you have mastered all these techniques. It's more productive to use moderate weights with perfect form than heavy weights with sloppy form. If you have to, unload the bar and start all over again from scratch with the proper form. Then gradually build your poundage back up again with your newly acquired perfect form.
15) Harness The Powers Of Your Mind.
Sometimes it's your mindset you need to change, not your benching technique. Benching is a mental feat as much as a physical one. Visualization, the practice of mentally picturing the lift in your mind's eye first, is incredibly powerful. Your mental pictures always become your physical reality. Everything you ever achieved had to happen in your mind first before it happened in the real world. You always act on your mental pictures and you become the mental pictures you hold of yourself. If you can see yourself benching a particular weight in your mind first, your body will soon follow. If you can't see yourself benching a certain weight mentally, you'll never bench it in reality.
You're probably familiar with the story of the three-minute mile: For thousands of years, it was believed that running a mile in less than four minutes was physiologically impossible. Roger Bannister didn't set any mental limits and he proved everyone wrong. But that's not the best part of the story.
The best part is what happened afterwards: Within one year after Bannister broke the three-minute mile, 37 other runners did it too! How do you explain this? Nothing changed in the runner's bodies; nothing changed in the laws of physics; there were no new breakthroughs in running techniques. It was simply the runner's beliefs of what was possible that changed - the mental barrier was broken.
Be a no-limit person! Don't succumb to the awful habit of setting mental barriers. There are certain thresholds such as 300, 315, 400, or 405 lbs. where it's all too easy to tell yourself, "This is HEAVY!" or "I don't know if I can do this." Have you ever been guilty of telling your spotter, "Watch me; I'm going to try for 5 reps?" Never "try" anything - DO IT!
The things you say to yourself before and during your workouts have a tremendous impact on your performance. Change your negative self talk to positive self-talk. Instead of saying "This is heavy," say, "This weight is child's play!" Repeat the affirmation; "Light weight, light weight, easy weight, easy weight!" "I'm gonna toss this weight around like it's nothing!" "I'm gonna destroy this weight!" Then, after you conquer it say, "That was easy!"
About The Author
Tom Venuto is a lifetime natural bodybuilder, personal trainer, gym owner, freelance writer and author of "Burn the Fat, Feed The Muscle" (BFFM): Fat Burning Secrets of the World's best Bodybuilders and Fitness Models. For more information on Tom's fat-burning system, click here or go to his website @ http://www.fitren.com.
Thanks, [Afbeelding niet meer beschikbaar]
---------- Toegevoegd om 18:31 ---------- De post hierboven werd geplaatst om 18:23 ----------
Years ago, if you had asked Larry Pacifico how to get a big bench, he'd have told you to train the triceps. This same advice applies today. This doesn't mean doing set after set of pushdowns, kickbacks, and other so-called "shaping" exercises. Training your triceps for a big bench has to involve heavy extensions and close-grip pressing movements such as close-grip flat and incline bench presses, close-grip board presses, and JM presses.
Various barbell and dumbbell extensions should also be staples of your training program. Don't let anyone try to tell you the bench press is about pec strength. These people don't know the correct way to bench and are setting you up for a short pressing career with sub-par weights. I just read an article in one of the major muscle magazines by one of these authors on how to increase your bench press. The advice given was to train your pecs with crossovers and flies and your bench will go up!
This, along with many other points, made me wonder how this article ever got published or better yet, how much the author himself could bench.
I believe articles should go under a peer review board before they get printed. I'd like many of my peers to review these authors in the gym or better yet on the bench to see how much they really know. Bottom line: Train the triceps!
This is a very important and often overlooked aspect of great bench pressing. While pressing you have to create the most stable environment possible. This can't be done if most of your shoulder blades are off the bench. The bench is only so wide and we can't change this, but we can change how we position ourselves on the bench.
When you pull your shoulder blades together you're creating a tighter, more stable surface from which to press. This is because more of your body is in contact with the bench. The tightness of your upper back also contributes. These techniques also change the distance the bar will have to travel. The key to pressing big weight is to press the shortest distance possible.
This is another misunderstood aspect of pressing. You want the pressure around the supporting muscles. This is accomplished by driving your feet into the floor, thereby driving your body into the bench. Try this: Lie on the bench and line up so your eyes are four inches in front of the bar (toward your feet). Now using your legs, drive yourself into the bench to put pressure on the upper back and traps. Your eyes should now be even with the bar. This is the same pressure that needs to be applied while pushing the barbell.
Try to push the bar toward your feet. The shortest distance between two points is a straight line, right? Then why in the world would some coaches advocate pressing in a "J" line toward the rack? If I were to bench the way most trainers are advocating (with my elbows out, bringing the bar down to the chest and pressing toward the rack) my barbell travel distance would be 16 inches. Now, if I pull my shoulder blades together, tuck my chin and elbows, and bring the bar to my upper abdominals or lower chest, then my pressing distance is only 6.5 inches. Now which would you prefer? If you want to push up a bar-bending load of plates, you'd choose the shorter distance.
[Afbeelding niet meer beschikbaar][Afbeelding niet meer beschikbaar]Watch The Bench Video! RealPlayer DSL: View
RealPlayer 56K: View
Here's another important aspect of pressing in this style. By keeping your shoulder blades together and your chin and elbows tucked, you'll have less shoulder rotation when compared to the J-line method of pressing. This is easy to see by watching how low the elbows drop in the bottom part of the press when the barbell is on the chest. With the elbows out, most everyone's elbows are far lower than the bench. This creates a tremendous amount of shoulder rotation and strain.
Now try the same thing with the elbows tucked and shoulder blades together while bringing the barbell to your upper abdominals. For most people, the elbows are usually no lower than the bench. Less shoulder rotation equals less strain on the shoulder joint. This means pressing bigger weights for many more years. I've always been amazed at trainers that suggest only doing the top half of the bench press, i.e. stopping when the upper arms are parallel to the floor. This is done to avoid the excess shoulder rotation. All they have to do is teach their clients the proper way to bench in the first place!
This is probably the most important aspect of great pressing technique. The elbows must remain tucked to keep the bar in a straight line as explained above. Keeping the elbows tucked will also allow lifters to use their lats to drive the bar off the chest. Football players are taught to drive their opponents with their elbows tucked, then explode through. This is the same for bench pressing. Bench pressing is all about generating force. You can generate far more force with your elbows in a tucked position compared to an "elbows out" position.
The most important aspect of this is to keep the barbell in a direct line with the elbow. If the barbell is behind the elbow toward the head, then the arm position becomes similar to an extension, not a press.
This is the only way you can maintain the "barbell to elbow" position as described above. You may have heard the advice, "Bring it low" at almost every powerlifting competition. This is the reason why. Once again, the barbell must travel in a straight line.
For maximum attempts and sets under three reps, you must try to hold your air. Everyone must learn to breathe from their bellies and not their chests. If you stand in front of the mirror and take a deep breath, your shoulders shouldn't rise. If they do you're breathing the air into your chest, not your belly. Greater stability can be achieved in all the lifts when you learn how to pull air into the belly. Try to expand and fill the belly with as much air as possible and hold it. If you breathe out during a maximum attempt, the body structure will change slightly, thus changing the groove in which the barbell is traveling.
Push the bar with maximal force. Whatever weight you're trying to push, be it 40% or 100% of your max, you must learn to apply 100% of the force to the barbell. If you can bench 500 pounds and are training with 300 pounds, you must then apply 500 pounds of force to the 300-pound barbell. This is known as compensatory acceleration and it can help you break through sticking points.
These sticking points are known as your "mini maxes," or the points at which you miss the lift or the barbell begins to slip out of the groove. Many times I'm asked what to do if the barbell gets stuck four to five inches off the chest. Everybody wants to know what exercise will help them strengthen this area or what body part is holding them back. Many times it isn't what you do to strengthen the area where it sticks, but what you can do to build more acceleration in the area before the mini max. If you can get the bar moving with more force then there won't be a sticking point. Instead, you'll blast right through it. Compensatory acceleration will help you do this.
Regardless of the lift, you have to keep your body as tight as Monica Brant's behind. You'll never lift big weights if you're in a relaxed physical state while under the barbell. The best way to get the body tight is by squeezing the bar. We've also found that if you try to pull the bar apart or "break the bar," the triceps seem to become more activated.
According to Vladimir Zatsiorsinsky in his text Science and Practice of Strength Training, there are three ways to increase muscle tension. These three methods include the dynamic-effort method, the maximal-effort method, and the repetition method. Most training programs being practiced in the US today only utilize one or two of these methods. It's important, however, to use all three.
The bench press should be trained using the dynamic-effort method. This method is best defined as training with sub-maximal weights (45 to 60%) at maximal velocities. The key to this method is bar speed. Percentage training can be very deceiving. The reason for this is because lifters at higher levels have better motor control and recruit more muscle than a less experienced lifter. For example, the maximal amount of muscle you could possibility recruit is 100%. Now, the advanced lifter after years of teaching his nervous system to be efficient may be able to recruit 70 to 80% of muscle fibers, while the intermediate might be able to recruit only 50%.
Thus, the advanced lifter would need less percent weight than the intermediate. This is one of the reasons why an advanced lifter squatting 80% of his max for 10 reps would kill himself while a beginner could do it all day long. If you base the training on bar speed, then the percentages are no longer an issue, only a guideline. So how do you know where to start? If you're an intermediate lifter, I suggest you start at 50% of maximal and see how fast you can make it move for three reps. If you can move 20 more pounds with the same speed then use the heavier weight.
Based on years of experience and Primlin's charts for optimal percent training, we've found the best range to be eight sets of three reps. Based on Primlin's research, the optimal range for 70% and less is 12 to 24 repetitions. We've also found it very beneficial to train the bench using three different grips, all of which are performed within the rings. This may break down into two sets with the pinky fingers on the rings, three sets with three fingers from the smooth area of the bar and three sets with one finger from the smooth area.
For the second bench day of the week (72 hours after the dynamic day) you should concentrate on the maximal-effort method. This is best defined as lifting maximal weights (90% to 100%) for one to three reps. This is one of the best methods to develop maximal strength. The key here is to strain. The downfall is you can't train above 90% for longer than three weeks without having adverse effects.
Try performing a max bench press every week for four or five weeks. You'll see you may progress for the first two, maybe three weeks, then your progress will halt and begin to work its way backward. We've combated this by switching up the maximal-effort exercises. We rotate maximal-effort movements such as the close-grip incline press, board press, floor press, and close-grip flat press. These exercises are all specific to bench pressing and all have a very high carryover value.
I'm talking about the horizontal plane here. In other words, you must perform rows, rows, and more rows. "If you want to bench big then you need to train the lats." I've heard both George Hilbert and Kenny Patterson say this for years when asked about increasing the bench press. When you bench you're on a horizontal plane. So would it make sense from a balance perspective to train the lats with pulldowns, which are on a vertical plane? Nope. Stick to the barbell row if you want a big bench. [Afbeelding niet meer beschikbaar]
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Voor de liefhebbers [Afbeelding niet meer beschikbaar][Afbeelding niet meer beschikbaar] By: Critical Bench
Without a doubt, the most coveted and respected lift in the iron game is the barbell bench press. Ironically, no other lift is the source of so much frustration either. Sticking points and plateaus seem to trouble nearly everyone at one time or another. It's not uncommon for someone to spend months or even years benching the same amount of weight with no improvement at all - but it doesn't have to be that way.
With a few small changes in your technique, a good dose of hard work and some patience, a 300, 400, or even 500-pound bench press is within your reach. If you'd like say goodbye to sticking points and finally break through the plateau's that have plagued you for so long, then put these 15 powerful bench-boosting principles to work and you'll smash through previous limitations and send your bench press soaring into new territory faster than you ever believed possible.
1) Position Your Body Properly On The Bench.
The first step in boosting your bench press is also the simplest; positioning yourself on the bench. Proper body positioning and alignment can increase leverage, improve mechanical advantage, decrease the distance the bar has to travel and provide a powerful foundation to press from. There are four steps to proper body positioning:
- a) Lie on the bench with your eyes in line with the bar. If you slide too far up on the bench, the bar may hit the uprights as you are pressing. If you're too far towards the foot of the bench, you have to struggle just to get the bar off the rack. Even with a lift from a spotter, you're still wasting strength, and an awkward liftoff could throw you off balance. [Afbeelding niet meer beschikbaar]
- b) Place you feet firmly on the floor and close to the bench. Putting your feet up on the bench, straightening your legs, or just letting your feet lightly brush the floor are cardinal benching sins - they can all reduce your power and throw you off balance.
If you've got your feet planted firmly on the floor, you can draw power by pushing from that base when you hit the sticking point. With your feet close to the bench, it's also easier to maintain the arch in your back. - c) Keep your shoulder blades tight, retracted and firmly planted in the bench. To bench press big weights it's important to create stability. If you lift your chest up and retract your shoulder blades, your back stays firmly in contact with the bench, providing the solid foundation you need.
- d) Maintain a tight torso and a slight arch in your back. Keep your torso tight and your chest raised and expanded. Your lower back should be slightly arched, not pressed into the bench. Excessive arching, or thrusting your hips in the air can injure your lumbar spine. A raised chest with a slight arch in the lower back is safe and will reduce the distance the bar has to travel. The shorter the distance the bar has to travel, the more weight you'll be able to lift. Australian strength coach Ian King says, "Arching is probably the most powerful of all benching techniques and can give you as much as 20% extra on your one rep max."
You can increase your bench press simply by improving your grip strength. Grip the bar tightly; imagine squeezing it so hard that you leave your handprint in the steel. The tighter you grip the bar, the more control you'll have. Always wrap your thumbs around the bar. There's no advantage to a thumbless grip; if the bar slips out of your hand, you could suffer a serious injury.
The most common grip mistake is holding the bar too high in the palm near the base of your fingers, which causes your wrist to bend backward. Instead, grip the bar low in the palm towards the heel of your hand and keep your wrists straight. Straight wrists allow you to transfer the power of your chest, deltoids and arms directly through to the bar. A locked wrist also helps prevent injury.
3) Maximize Your Strengths And Minimize Your Weaknesses With The Proper Grip Width And Arm Position.
The dreaded "sticking point" is usually caused by a weakness in one muscle group compared to the other muscles used in the lift. When the lift approaches the point where the weak muscle is involved the most, the bar will stall. For example, the most common sticking point in the bench press is the mid point where the front deltoids are involved less and the pecs and triceps take over. If your pecs and triceps are weaker relative to your front delts, you're more likely to get stuck. One remedy is to take a grip width that minimizes your weak muscles and maximizes your strong ones.
Because people have different body sizes, limb lengths and strong points, the ideal grip width and arm position can vary greatly from one individual to the next. In his book, The Complete Guide to Powerlifting, Fred Hatfield identifies several critical anatomical factors that you must adjust your benching style for:
- Long arms - elbows out, wider grip,
Short arms - elbows in, closer grip.
Weak pecs - elbows in, narrower grip
Strong pecs - wider grip, elbows out
Weak front delts - elbows out, wide grip
Strong front delts - narrower grip, elbows close to torso Weak triceps - elbows out, wider grip
Strong triceps - elbows in, closer grip
Adjusting your form to accommodate a weak muscle group is important, but in the long run it's little more than a band-aid. The ultimate solution is to bring up your weak areas with assistance exercises. If you want a stronger bench, you must get strong triceps, deltoids and lats, not just strong pecs. Of all the assistance work you could do, developing stronger triceps will probably have the greatest impact on your bench press. Work hard on the basics, including various types of heavy extensions and close-grip bench presses (flat and incline).
[Afbeelding niet meer beschikbaar] Strengthening your front delts will also bring major improvements to your bench press. Assistance work for front deltoids should include military presses and all kinds of front raises (dumbbell, barbell, with a 45 lb. plate, etc.).
Your lats are involved in the bench press to a greater degree than you might think. Your lats help you maintain your arch and stabilize your torso. They also help you lower the weight by providing a "cushion" to lower against and push from at the bottom. The best assistance exercises for lats are rows, rows, and more rows! Barbell and dumbbell rows are the best assistance exercises for the bench press because they train the back through the same horizontal plane as the bench press.
5) Lower & Press The Bar Through The Optimal Path.
Always have a spotter lift the bar off for you - it conserves energy. Once the bar is over your chest, go right into the lift; don't just lie there holding the bar at arms length over your chest or you'll waste energy. Do your psyching up (more on that later) before you lift off the bar.
Lower the bar to a point even with the nipples or slightly below them. Touching the bar low on the chest recruits the triceps and powerful front deltoids to the maximum degree to assist the pectorals. If you lower the bar too high on the chest, your arms tend to rotate externally. This puts more strain on your shoulder joints and reduces your leverage. You'll have the best leverage if your hands are directly above your elbows.
When the bar reaches your chest, pause for about one second. Never bounce the bar off your chest; not only can this cause an injury, but it's also cheating (and it wouldn't pass in a powerlifting meet). This is not to say you should never bench quickly with no pause, but training with the brief pause eliminates the momentum, overloading the target muscles more effectively.
The shortest distance between two points is a straight line, so it seems logical to push the bar straight up. Many great powerlifters such as Louie Simmons, point out that pressing straight up allows you to lift more by decreasing the distance the bar has to travel, and it reduces the chance of injuring your pecs or shoulders. Most people, however, press the bar in a path that curves slightly back towards the face. This arc is known as the "J-curve." This curve occurs because you unconsciously change the path of the bar to accommodate your weak joint angles (the delts are usually stronger than the triceps). So what's the ideal method? Ultimately, you should work on developing the necessary tricep strength to press straight up, but don't force yourself to follow any particular path if it feels unnatural.
6) Breathe Out On Every Rep, But Hold Your Breath Briefly At The Critical Moment.
Novice lifters are often afraid to hold their breath at all because they've been warned that this practice is dangerous. Prolonged breath holding is dangerous (you could black out and wake up later with a barbell wrapped around your head). However, you'll never bench anywhere near what you're capable of without proper breath control. Breath holding at the right moment is critical because the increase in intra-abdominal pressure helps get you through the sticking point. It also gives you a feeling of confidence and stability during the lift off.
Without this tight feeling, you'd feel as if you were being crushed under a heavy weight (and that could blow the lift for you mentally before you even started the descent). As you begin to lower the bar, breathe deeply and inhale all the way into your belly - not just a shallow breath in your upper chest. Hold your breath as you change direction and continue holding until you've pushed upward through the sticking point. Then breathe out and inhale again as you start the next rep.
7) Choose The Optimal Eccentric And Concentric Tempos
It's a general rule in bodybuilding to do your reps with a two-second concentric (lifting) movement and at least a three or four second eccentric (lowering) movement. Slowing down the eccentric part of the movement can increase the time under tension, decrease the use of momentum and isolate the target muscle better - all of which help to increase muscle size.
When you're training purely for strength, doing negatives too slowly can be counterproductive. Resisting the weight with a slow negative requires more force, so it actually reduces the number of reps you can do. For example, if you can do three reps with 275 lbs. using a five second negative, you can probably get five or six reps with 275 lbs. using a one or two second negative.
In his column at Testosterone.net, bodybuilding writer Doug Santillo explains it like this: "A lot of emphasis in bodybuilding literature has been placed on lowering the weight slowly. For the purposes of hypertrophy, the majority of the time should be spent using slower eccentric speeds. But there're times when lowering the weight fast can be advantageous. In training for maximal strength, the primary goal is to force your nervous system to more efficiently recruit fast twitch fibers. With a faster eccentric speed, you give the nervous system more of a break between each explosion, since the tension is reduced. By doing this, your muscles must contract from a more relaxed position, thereby forcing your nervous system to adapt. For a bodybuilder, since his priority is gaining muscle mass, not maximal strength, a good choice would be to alternate between fast and slow eccentrics during his strength phases."
If you're after size gains, your best bet would be a slow negative, but if you want more strength, use a faster eccentric speed - not an uncontrolled, cheating fast, but a "controlled" fast.
Finally, EXPLODE the weight upward. Apply the maximum force possible. Fred Hatfield has named this technique "Compensatory Acceleration." With lighter weights, this means the bar will travel upward very quickly, so you'll have to "put on the brakes" at the top of the movement. With heavier weights, the bar will be moving slowly, but no matter how slow it seems to creep upward, you should still push as hard as you can through the entire range of motion.
One reason sticking points are common in the middle or top part of the bench press is because you don't have enough velocity coming out of the bottom. Push up HARD from the bottom and don't push less or give up if the bar starts to slow down or stall. Make a conscious effort to accelerate and keep pushing hard through the entire lift. Practiced consistently, this technique can completely obliterate sticking points.
8) Do The Ideal Number Of Sets And Reps - Not Too Many, Not Too Few.
Overtraining is a major cause of bench press plateaus. When it comes to benching strength, more is not better. Cutting back on volume doesn't mean doing one set to failure, it simply means you should reduce your volume to a level that allows you to gain strength consistently.
In the tradition of Arnold Schwarzenegger, most people follow high volume bodybuilding routines that look something like this:
- Bench press - 4-5 sets 8-12 reps
- Incline press - 4-5 sets 8-12 reps
- Dumbbell flyes - 4-5 sets 8-12 reps
- Cable crossover - 4-5 sets 8-12 reps
[Afbeelding niet meer beschikbaar] Six to twelve reps is probably the single best rep range for muscle size gains (bodybuilding). However, if you want to get strong, you're going to have to do a fair share of your training in the one to five rep range. In his book, "the Poliquin Principles," strength Coach Charles Poliquin recommends the following parameters for strength gains:
- 1 - 3 exercises per body part
- 1 - 5 repetitions per set
- 5 - 12 sets per body part
- 3 - 5 minutes rest between each set
"Rest about one minute between each set." That's the standard guideline that's been tossed around in gyms for years. It's a good recommendation for bodybuilding or general fitness, but longer rest intervals are an absolute must for benching super heavy weights.
To use the maximum weight possible on every set, you must allow your muscular and nervous systems to fully recover between each set. The shorter your rest intervals, the less you will recover. The ideal rest interval for strength development is four to five minutes. Beyond five minutes is not effective because you'll start to cool off.
9) Warm Up Properly But Don't Waste Your Energy.
An important part of benching heavy weights is energy conservation. Out of all the ways you could waste energy, excessive warm up is the biggest culprit. It's important to warm up thoroughly to avoid injury, but if you do too many warm-up sets, you'll squander your energy and become fatigued before you get to your heavier "work sets." This will limit the amount of weight you can use on the final sets that really count. Your goal is to warm up without burning out.
Lets suppose you have a 315 lb. max. For maximal strength gains, you need to work with at least 85% of your max (267 lbs). Using a typical bodybuilder's workout, you're so fatigued before you reach this weight that you only get one set of three measly reps at 85% of your max - not a very effective workout for strength gains. What follows is a typical, ineffective routine and the new, improved routine:
Typical bench routine: (too many high rep warm up sets tire you out)
- 1 X 15 reps X 135 lbs
- 1 X 12 reps X 185 lbs
- 1 X 10 reps X 225 lbs
- 1 X 8 reps X 245 lbs
- 1 X 6 reps X 255 lbs
- 1 X 3 reps X 265 lbs
More effective routine:
- 1 X 8 X 135 (warm up)
- 1 X 6 X 185 (warm up)
- 1 X 5 X 225 (warm up)
- 1 X 5 X 265
- 1 X 3 X 275
- 1 X 3 X 285
- 1 X 2 X 295
10) Do Singles - But Don't Overdo Them.
One of the biggest benching blunders you can make is to max out at every chest workout. Seeing how much you can bench at every chest workout is building your ego, not your strength. On the other hand, avoiding singles completely is also a mistake. Maximum singles definitely have their place, but they must be used wisely.
The reason max singles help you bench more is because they develop neuromuscular efficiency and prepare your body psychologically for the "feel" of heavy weights. Here's what coach Poliquin says about them: "The nervous system is the forgotten component of bodybuilding, and training with maximal weights targets this area by improving the link between the central nervous system and the muscular system. By using this method, the trainee will learn to access a greater percentage of motor units in a given cross-section of muscle tissue."
Our suggestion is to do maximum singles on the bench press once a month. On assistance exercises you can use maximal weights more often, as long as you rotate the exercises regularly. Never max out on the same exercise week after week or you're asking for an injury.
11) Use Lockouts To Get Your Body Used To Heavy Loads, To Strengthen Connective Tissue And To Smash Through Sticking Points.
Lockouts are performed for the same reason as singles: to train your muscles, brain, and central nervous system to handle super heavy weights. Lockouts also help to develop tendon and ligament strength. A lockout is simply a bench press performed with extremely heavy weights in the top third or quarter of the range of motion.
Lockouts will help build confidence with heavy weights and will help you become stronger through the final quarter of the movement, where many people get stuck. For safety, make sure you have a very strong and competent spotter or do your lockouts is in a power rack.
Lockouts can be done with near maximal, maximal or even greater than maximal weights. Because you are using a partial range of motion, you 'll be able to handle weights greater than your max. For example, if your max is 315, you could add 5% and do lockouts with 330 lbs.
The best way to incorporate lockouts into your routine is to add one or two sets of 3-5 reps at the end of your regular bench workout. Like singles, lockouts should be used sparingly. Doing them too frequently can quickly lead to overtraining and injury.
12) Train Your Chest Once Every Five To Seven Days And Train No More Than Two Days In A Row.
Overtraining can rear its ugly head in many ways. One way we already discussed is too many sets. An equally insidious form of overtraining is training too often. Opinions on training frequency abound, and there is no single best method because frequency is a highly individual matter. One thing is for certain; if you don't allow enough recovery time between workouts, you simply won't get stronger. Complete recovery has two components; specific and systemic recuperation.
Specific recuperation is the amount of time you allow each muscle group to rest between workouts. For optimal bench press gains, we suggest using a split routine working your chest once every five to seven days. Some strength athletes train chest more often - up to twice a week. This can also be effective, but with this frequency, every workout should not be heavy; one session is heavy and the other is lighter, with a minimum of 72 hours between sessions.
Systemic recuperation means allowing your entire body and nervous system to recuperate by not training too many days in a row. Individual muscle groups need to rest between training sessions, but so does your entire body. If you train too often, it puts excessive demands on your central nervous system. To ensure complete recovery, two days in a row is the most you should train without taking a day off.
13) Apply The Law Of Progressive Resistance.
You'll amaze yourself at how strong you get when you systematically apply the law of progressive resistance, but few people have the patience or discipline to do it consistently. The law of progressive resistance says that a muscle will only grow and increase in strength in response to the ever-increasing demands made upon it.
There are many factors involved in building strength, but in the long run, the only thing that really matters is that you progressively overload your muscles. Progressive resistance is the number one key to gaining strength and muscle mass. There are many ways to overload a muscle, such as decreasing rest intervals, increasing volume, slowing rep speed, increasing time under tension, doing more repetitions, and using stricter form, but the granddaddy of them all is simply adding weight on the bar. The more weight you can lift in strict form, the bigger and stronger the muscle will get, period.
[Afbeelding niet meer beschikbaar] To track your progress, a training journal is an absolute must. Keeping a training journal allows you to pre plan every workout in advance and to go to the gym with a goal for every session.
Constantly adding weight at every session can sometimes seem like an insurmountable task, but the best way to achieve this goal is to make tiny, incremental increases consistently over time. Don't attempt large jumps in weight loads too quickly. If necessary, aim for adding just 2.5 lbs to 5 lbs with every workout. During a strength phase, you must make progress in some form at every single workout or you are wasting your time.
You may not be able to increase the weight at every workout, but you must do at least one more rep with the same weight. If you're not going to add more weight or do more reps, there's no sense in even going to the gym - you might as well stay home and watch TV.
14) Practice Your Technique With Light To Moderate Weights Until It Is Perfect.
Did you ever notice yourself starting to squirm, twist, or lift your butt off the bench when you hit a sticking point? This might help you get up that last rep, but it won't help you get stronger. Using sloppy form or momentum to lift a weight takes the stress OFF the areas you're supposed to be targeting. It also increases your chances of getting hurt. Sloppy form and cheating will get you nowhere.
Stay with light to moderate weights until you have mastered all these techniques. It's more productive to use moderate weights with perfect form than heavy weights with sloppy form. If you have to, unload the bar and start all over again from scratch with the proper form. Then gradually build your poundage back up again with your newly acquired perfect form.
15) Harness The Powers Of Your Mind.
Sometimes it's your mindset you need to change, not your benching technique. Benching is a mental feat as much as a physical one. Visualization, the practice of mentally picturing the lift in your mind's eye first, is incredibly powerful. Your mental pictures always become your physical reality. Everything you ever achieved had to happen in your mind first before it happened in the real world. You always act on your mental pictures and you become the mental pictures you hold of yourself. If you can see yourself benching a particular weight in your mind first, your body will soon follow. If you can't see yourself benching a certain weight mentally, you'll never bench it in reality.
You're probably familiar with the story of the three-minute mile: For thousands of years, it was believed that running a mile in less than four minutes was physiologically impossible. Roger Bannister didn't set any mental limits and he proved everyone wrong. But that's not the best part of the story.
The best part is what happened afterwards: Within one year after Bannister broke the three-minute mile, 37 other runners did it too! How do you explain this? Nothing changed in the runner's bodies; nothing changed in the laws of physics; there were no new breakthroughs in running techniques. It was simply the runner's beliefs of what was possible that changed - the mental barrier was broken.
Be a no-limit person! Don't succumb to the awful habit of setting mental barriers. There are certain thresholds such as 300, 315, 400, or 405 lbs. where it's all too easy to tell yourself, "This is HEAVY!" or "I don't know if I can do this." Have you ever been guilty of telling your spotter, "Watch me; I'm going to try for 5 reps?" Never "try" anything - DO IT!
The things you say to yourself before and during your workouts have a tremendous impact on your performance. Change your negative self talk to positive self-talk. Instead of saying "This is heavy," say, "This weight is child's play!" Repeat the affirmation; "Light weight, light weight, easy weight, easy weight!" "I'm gonna toss this weight around like it's nothing!" "I'm gonna destroy this weight!" Then, after you conquer it say, "That was easy!"
About The Author
Tom Venuto is a lifetime natural bodybuilder, personal trainer, gym owner, freelance writer and author of "Burn the Fat, Feed The Muscle" (BFFM): Fat Burning Secrets of the World's best Bodybuilders and Fitness Models. For more information on Tom's fat-burning system, click here or go to his website @ http://www.fitren.com.
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---------- Toegevoegd om 18:31 ---------- De post hierboven werd geplaatst om 18:23 ----------
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Nog een interessant artikel voor de liefhebbers [Afbeelding niet meer beschikbaar] By: Critical Bench
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Train the Triceps
Train the Triceps
Years ago, if you had asked Larry Pacifico how to get a big bench, he'd have told you to train the triceps. This same advice applies today. This doesn't mean doing set after set of pushdowns, kickbacks, and other so-called "shaping" exercises. Training your triceps for a big bench has to involve heavy extensions and close-grip pressing movements such as close-grip flat and incline bench presses, close-grip board presses, and JM presses.
Various barbell and dumbbell extensions should also be staples of your training program. Don't let anyone try to tell you the bench press is about pec strength. These people don't know the correct way to bench and are setting you up for a short pressing career with sub-par weights. I just read an article in one of the major muscle magazines by one of these authors on how to increase your bench press. The advice given was to train your pecs with crossovers and flies and your bench will go up!
This, along with many other points, made me wonder how this article ever got published or better yet, how much the author himself could bench.
I believe articles should go under a peer review board before they get printed. I'd like many of my peers to review these authors in the gym or better yet on the bench to see how much they really know. Bottom line: Train the triceps!
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Keep your shoulder blades pulled together and tight.
Keep your shoulder blades pulled together and tight.
This is a very important and often overlooked aspect of great bench pressing. While pressing you have to create the most stable environment possible. This can't be done if most of your shoulder blades are off the bench. The bench is only so wide and we can't change this, but we can change how we position ourselves on the bench.
When you pull your shoulder blades together you're creating a tighter, more stable surface from which to press. This is because more of your body is in contact with the bench. The tightness of your upper back also contributes. These techniques also change the distance the bar will have to travel. The key to pressing big weight is to press the shortest distance possible.
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Keep the pressure on your upper back and traps.
Keep the pressure on your upper back and traps.
This is another misunderstood aspect of pressing. You want the pressure around the supporting muscles. This is accomplished by driving your feet into the floor, thereby driving your body into the bench. Try this: Lie on the bench and line up so your eyes are four inches in front of the bar (toward your feet). Now using your legs, drive yourself into the bench to put pressure on the upper back and traps. Your eyes should now be even with the bar. This is the same pressure that needs to be applied while pushing the barbell.
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Wrong [Afbeelding niet meer beschikbaar] Correct
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Push the bar in a straight line.
Wrong [Afbeelding niet meer beschikbaar] Correct
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Push the bar in a straight line.
Try to push the bar toward your feet. The shortest distance between two points is a straight line, right? Then why in the world would some coaches advocate pressing in a "J" line toward the rack? If I were to bench the way most trainers are advocating (with my elbows out, bringing the bar down to the chest and pressing toward the rack) my barbell travel distance would be 16 inches. Now, if I pull my shoulder blades together, tuck my chin and elbows, and bring the bar to my upper abdominals or lower chest, then my pressing distance is only 6.5 inches. Now which would you prefer? If you want to push up a bar-bending load of plates, you'd choose the shorter distance.
[Afbeelding niet meer beschikbaar][Afbeelding niet meer beschikbaar]Watch The Bench Video! RealPlayer DSL: View
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Here's another important aspect of pressing in this style. By keeping your shoulder blades together and your chin and elbows tucked, you'll have less shoulder rotation when compared to the J-line method of pressing. This is easy to see by watching how low the elbows drop in the bottom part of the press when the barbell is on the chest. With the elbows out, most everyone's elbows are far lower than the bench. This creates a tremendous amount of shoulder rotation and strain.
Now try the same thing with the elbows tucked and shoulder blades together while bringing the barbell to your upper abdominals. For most people, the elbows are usually no lower than the bench. Less shoulder rotation equals less strain on the shoulder joint. This means pressing bigger weights for many more years. I've always been amazed at trainers that suggest only doing the top half of the bench press, i.e. stopping when the upper arms are parallel to the floor. This is done to avoid the excess shoulder rotation. All they have to do is teach their clients the proper way to bench in the first place!
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Keep the elbows tucked and the bar directly over the wrists and elbows.
Keep the elbows tucked and the bar directly over the wrists and elbows.
This is probably the most important aspect of great pressing technique. The elbows must remain tucked to keep the bar in a straight line as explained above. Keeping the elbows tucked will also allow lifters to use their lats to drive the bar off the chest. Football players are taught to drive their opponents with their elbows tucked, then explode through. This is the same for bench pressing. Bench pressing is all about generating force. You can generate far more force with your elbows in a tucked position compared to an "elbows out" position.
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Correct
Correct
The most important aspect of this is to keep the barbell in a direct line with the elbow. If the barbell is behind the elbow toward the head, then the arm position becomes similar to an extension, not a press.
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Bring the bar low on your chest or upper abdominals.
Bring the bar low on your chest or upper abdominals.
This is the only way you can maintain the "barbell to elbow" position as described above. You may have heard the advice, "Bring it low" at almost every powerlifting competition. This is the reason why. Once again, the barbell must travel in a straight line.
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Wrong [Afbeelding niet meer beschikbaar] Correct
Wrong [Afbeelding niet meer beschikbaar] Correct
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Fill your belly with air and hold it.
Fill your belly with air and hold it.
For maximum attempts and sets under three reps, you must try to hold your air. Everyone must learn to breathe from their bellies and not their chests. If you stand in front of the mirror and take a deep breath, your shoulders shouldn't rise. If they do you're breathing the air into your chest, not your belly. Greater stability can be achieved in all the lifts when you learn how to pull air into the belly. Try to expand and fill the belly with as much air as possible and hold it. If you breathe out during a maximum attempt, the body structure will change slightly, thus changing the groove in which the barbell is traveling.
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Train with compensatory acceleration.
Train with compensatory acceleration.
Push the bar with maximal force. Whatever weight you're trying to push, be it 40% or 100% of your max, you must learn to apply 100% of the force to the barbell. If you can bench 500 pounds and are training with 300 pounds, you must then apply 500 pounds of force to the 300-pound barbell. This is known as compensatory acceleration and it can help you break through sticking points.
These sticking points are known as your "mini maxes," or the points at which you miss the lift or the barbell begins to slip out of the groove. Many times I'm asked what to do if the barbell gets stuck four to five inches off the chest. Everybody wants to know what exercise will help them strengthen this area or what body part is holding them back. Many times it isn't what you do to strengthen the area where it sticks, but what you can do to build more acceleration in the area before the mini max. If you can get the bar moving with more force then there won't be a sticking point. Instead, you'll blast right through it. Compensatory acceleration will help you do this.
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Squeeze the barbell and try to pull the bar apart!
Squeeze the barbell and try to pull the bar apart!
Regardless of the lift, you have to keep your body as tight as Monica Brant's behind. You'll never lift big weights if you're in a relaxed physical state while under the barbell. The best way to get the body tight is by squeezing the bar. We've also found that if you try to pull the bar apart or "break the bar," the triceps seem to become more activated.
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Devote one day per week to dynamic-effort training.
Devote one day per week to dynamic-effort training.
According to Vladimir Zatsiorsinsky in his text Science and Practice of Strength Training, there are three ways to increase muscle tension. These three methods include the dynamic-effort method, the maximal-effort method, and the repetition method. Most training programs being practiced in the US today only utilize one or two of these methods. It's important, however, to use all three.
The bench press should be trained using the dynamic-effort method. This method is best defined as training with sub-maximal weights (45 to 60%) at maximal velocities. The key to this method is bar speed. Percentage training can be very deceiving. The reason for this is because lifters at higher levels have better motor control and recruit more muscle than a less experienced lifter. For example, the maximal amount of muscle you could possibility recruit is 100%. Now, the advanced lifter after years of teaching his nervous system to be efficient may be able to recruit 70 to 80% of muscle fibers, while the intermediate might be able to recruit only 50%.
Thus, the advanced lifter would need less percent weight than the intermediate. This is one of the reasons why an advanced lifter squatting 80% of his max for 10 reps would kill himself while a beginner could do it all day long. If you base the training on bar speed, then the percentages are no longer an issue, only a guideline. So how do you know where to start? If you're an intermediate lifter, I suggest you start at 50% of maximal and see how fast you can make it move for three reps. If you can move 20 more pounds with the same speed then use the heavier weight.
Based on years of experience and Primlin's charts for optimal percent training, we've found the best range to be eight sets of three reps. Based on Primlin's research, the optimal range for 70% and less is 12 to 24 repetitions. We've also found it very beneficial to train the bench using three different grips, all of which are performed within the rings. This may break down into two sets with the pinky fingers on the rings, three sets with three fingers from the smooth area of the bar and three sets with one finger from the smooth area.
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Devote one day per week to maximal-effort training.
Devote one day per week to maximal-effort training.
For the second bench day of the week (72 hours after the dynamic day) you should concentrate on the maximal-effort method. This is best defined as lifting maximal weights (90% to 100%) for one to three reps. This is one of the best methods to develop maximal strength. The key here is to strain. The downfall is you can't train above 90% for longer than three weeks without having adverse effects.
Try performing a max bench press every week for four or five weeks. You'll see you may progress for the first two, maybe three weeks, then your progress will halt and begin to work its way backward. We've combated this by switching up the maximal-effort exercises. We rotate maximal-effort movements such as the close-grip incline press, board press, floor press, and close-grip flat press. These exercises are all specific to bench pressing and all have a very high carryover value.
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Train the lats on the same plane as the bench.
Train the lats on the same plane as the bench.
I'm talking about the horizontal plane here. In other words, you must perform rows, rows, and more rows. "If you want to bench big then you need to train the lats." I've heard both George Hilbert and Kenny Patterson say this for years when asked about increasing the bench press. When you bench you're on a horizontal plane. So would it make sense from a balance perspective to train the lats with pulldowns, which are on a vertical plane? Nope. Stick to the barbell row if you want a big bench. [Afbeelding niet meer beschikbaar]
- Lid sinds
- 15 mei 2008
- Berichten
- 6.382
- Waardering
- 159
- Lengte
- 1m90
- Massa
- 102kg
- Lid sinds
- 29 okt 2008
- Berichten
- 10.091
- Waardering
- 3.220
- Lengte
- 1m85
- Massa
- 150kg
Training 7/8
Mja...wilde eens een zg. light bench day of dynamic bench day proberen.
20x20
10x70
10x70
5x100
8x3x120kg (met pauzes van 30 seconden)
Ik vond het eerlijk gezegd 3x niks!
Twee keer per week een heavy bench day is teveel van het goede, maar ik ga het gewoon als volgt doen:
Monday = heavy bench day sets/reps 3-5 x 3 (met gewichten tot maximaal 90%)
Thursday/Friday = light bench day sets/reps 5x5 (uiteraard lichter dan op de heavy bench day)
Verder nog wat LPD gedaan 4x8 tot 80kg
En toen naar huis...was helemaal doorweekt
en had geen zin/energie meer
Mja...wilde eens een zg. light bench day of dynamic bench day proberen.
20x20
10x70
10x70
5x100
8x3x120kg (met pauzes van 30 seconden)
Ik vond het eerlijk gezegd 3x niks!
Twee keer per week een heavy bench day is teveel van het goede, maar ik ga het gewoon als volgt doen:
Monday = heavy bench day sets/reps 3-5 x 3 (met gewichten tot maximaal 90%)
Thursday/Friday = light bench day sets/reps 5x5 (uiteraard lichter dan op de heavy bench day)
Verder nog wat LPD gedaan 4x8 tot 80kg
En toen naar huis...was helemaal doorweekt
en had geen zin/energie meer
- Lid sinds
- 15 mei 2008
- Berichten
- 6.382
- Waardering
- 159
- Lengte
- 1m90
- Massa
- 102kg
Goed dat je eens wat anders geprobeerd hebt kerel! Als ik jou was zou ik dat vaker doen.. gewoon eens een keer wat anders
Dan doe je 1 heavy bench dag.. met singles of triples ofzo.. en dan de tweede dag doe je een andere bench-variant en dan heel veel heavy singles.. Geen idee, ik lul ook maar wat..
If you do what you have allways done, you will get what you always got.
Beroerd engels.. maar je snapt de strekking wel
Dan doe je 1 heavy bench dag.. met singles of triples ofzo.. en dan de tweede dag doe je een andere bench-variant en dan heel veel heavy singles.. Geen idee, ik lul ook maar wat..
If you do what you have allways done, you will get what you always got.
Beroerd engels.. maar je snapt de strekking wel
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