Let the trolling by others begin. I doubt even 1 person on the forum has ever even heard of about what im about to say.
You can increase your bench press by 30-60 pounds, yes 60 pounds from 1 workout of 1/2
bench presses , lockouts and static holds.
On pressing exercises you can hold more weight than you can raise and lower more weight then you can hold.
Most people glance over that lightly, but not me.
You become a smarter trainer, not through working out but by common sense with some book knowledge and admitting that you could have done better and have made mistakes.
Just because someone is good at something does not mean that they know what they're doing.
Some of the most knowledgeable trainers in the world have never even touched a weight. Did you know that 90 percent of russian, german and chinese olympic coaches and trainer have never even touched a weight???
How can someone like that even claim to have knowledge? Duh wilber. The answer is book smarts.
Very few weightlifters, bodybuilders, fitness enthusiasts, etc have the mentality to even learn proper training. Some even become great and pro because of doing things the wrong way. They just had superior genes, doping and some luck. Not all, but most.
If you walk to up almost every single retired weight trainer and ask them what 1 thing would you change about your training career.
The #1 answer almost always is overtraining. They all admit they trained too often and did too many sets. Too much quantity and not enough quality. It turns out not as much training was needed to reach the genetic potential that they received.
Let me do some copying and pasting for my next few paragraphs. All that i recommend and all friends of the warrior.
Yes i am eating little debbie cakes as i write this but it does not take away any of my knowlege of training. I have read over 400 books and literally memorized every one of them.
Did you know that most training certifications used to recommend 3 sets per exercise?
Dorian yates in the mid 90s then wrote and article stating that he only did warmup sets and 1 set to failure to build his muscle.
Certifications then starting recommending 2 sets per exercise and most to this day , still recommend 2 sets all because of one article by former mr olympia dorian yates.
Many bodybuilders apparently don't understand that the big picture in bodybuilding involves two elements of equal value, literally 50-50, not 60-40 or 70-30 - but 50-50.
There's no gain saying that the workout itself is important, it's only 50 percent of the big picture. The second element, not one scintilla less important than the workout, is the rest period between workouts. And here's why. The workout understand doesn't actually "produce" muscular growth; it serves merely to "stimulate" the body's growth mechanism into motion. It is the body itself - of course - that produces the growth, but ONLY if left undisturbed during a sufficient rest period. If you don't rest enough, you don't grow enough - if at all!
Where does one launch an investigation aimed at discovering the type of effort responsible for stimulating growth? The most likely place to start is by looking at one of the more readily observed qualities of the things that exists in reality; namely, quantity. The growth stimulus cannot be directly related to quantity of exercise effort or bodybuilders would see better and better results for every additional hour they spent training.
Since it obviously is not the quantity of effort that's important, there is but one place left to look - the quality, or intensity, of the effort. If a person could curl a 100 pound barbell for 10 reps to failure which rep would be more productive in terms of stimulating an increase in strength and size, the first, the least intense, or the last, the most intense? Obviously it is the last. Do you see where it stands to reason that if the last rep is better than the first, it will be better than the second, third, fourth and so on? That is irrefutable proof that it is the quality of the effort, not the quantity, which is responsible for growth stimulation. Quantity of effort is important only for building endurance, not strength and muscle mass. Don't confuse training long with training hard. Training hard, intensely, is what is required to build muscle mass.
Executing that last, almost impossible, rep causes the body to dip into its reserve ability. Since it only has a small amount of this reserve to draw upon before depletion occurs, the body protects itself from future assaults upon its reserves by enlarging upon its existing ability through the compensatory build-up of more muscle mass.
Only high-intensity effort can force the body to resort to its reserve ability sufficiently to stimulate an adaptive response in the form of a muscle mass increase. Repeating tasks that are within your existing capacity do nothing to stimulate growth, there's no need. Ending a set before failure, just because an arbitrary number of reps have been completed simply will not induce growth.
A Second Set?
On occasion, I will have a phone client ask, "Mike, you make such a big deal about doing only one set per exercise. Would it really matter if I did a second set?" Having stimulated the growth mechanism by going to failure on the first set it is neither necessary nor desirable to do a second set; not just a waste of time, but counterproductive. Going from one set to two is not just a mistake: it is the biggest mistake possible because going from one set to two represents the biggest increase possible. It is not merely a linear increase of one unit; it represents a 100 percent increase in the volume of exercise; which is a negative factor.
I find it curious that the great majority of bodybuilders, knowing that overtraining means something decidedly negative, never look into the issue more seriously. The term is always used in a negative context. In fact, try using the concept in a positive light, and you'll quickly realize it's impossible. By definition, overtraining means performing any more exercise than is required in terms of both volume and frequency than is minimally required to stimulate growth.
An individual's self-esteem stems from a sense of control over reality. Whenever we carry out a conscious effort, such as, completing a record Bench Press, an A+ in school or writing a book, we feel a specific power rising, a sense of will. The abundant self-esteem associated with successful people flows from their having achieved goals by exerting the proper effort - long range. People are not successful due to an accident of birth; they took the time and expended the necessary effort to develop their self-respect. They sufficiently value life and happiness to exert complete effort. As a result, they experience what Aristotle referred to as the "crown of all virtues": Pride.
(One's standards, whether explicitly or implicitly held, will determine his attitude on the issue of genetic endowment. In one sense, from one perspective, all healthy enough to engage in bodybuilding activity at all, to any degree, are "blessed." When one of my training clients made a habit of complaining about her calves being too high, her biceps being too short, her genetics being "rotten," I finally put a stop to it. I told her that if she persisted I would personally walk her to the strand on Venice Beach and introduce her to an acquaintance of mine, named Jerome, who makes his living dancing on the stubs that should have been his legs, collecting money from the passers-by in a tin cup set by his side because he was born without arms as well.)
Bodybuilders whose thinking is thusly restricted usually resort to a type of "Russian roulette," where they move anxiously and uncertainly from one training approach to the next, hoping that someday they luckily happen upon one that works. Or, having sacrificed individual judgment and personal sovereignty entirely, fearing that he - and he alone - suffers a nameless deficiency, many opt to conform to the herd, and blindly follow the other sheep by adopting the training program that has the most adherents in their gym. Little does he suspect that the others are doing the same thing. Like him, they think the others must know what they're doing; after all, how can the majority be wrong. In fact, the entire world can be wrong and one man right. Remember that even though for thousands of years millions of people thought the earth was flat, such didn't make it true.
For some, even one set for certain body parts may prove more than the individual can tolerate or even need. For instance, over the years, I have had training clients, who informed me at the start that they couldn't stimulate growth in their calves, whether they were training them with 12 sets three times a week or just one set once a week. They took my advice, acknowledging the possibility that even one set may be too much, then ceased training their calves entirely. These individuals reported to me on a regular basis, claiming calf increases of 3/4" to 1 1/2" in several months.
Similarly, I've had clients who gained quite well overall with their greatest circumference increase in the neck. These examples prove the reality of "indirect effect", i.e., when growth is stimulated in one muscle, growth is stimulated through the entire musculature - though to a lesser degree; and the larger the muscle being worked, the greater the degree of indirect effect.
The calf increases reported above were likely the result of the effect provided by Leg Presses, Squats and Deadlifts; with those experiencing tremendous increases in their neck being the indirect result of growth stimulation induced by Shrugs and Deadlifts.
Conclusion: If you have a lagging body part, stop training that part entirely for a few weeks, then resume training with a lesser number of sets, or, with calves and neck, stop training them entirely.
Overtraining is not just something ‘kinda’ negative; it’s the single worst training mistake you can make. The greater the overtraining, the more dire the consequences. It’s possible to drive yourself into an overtraining situation that takes months to overcome. If you were to get a sunburn, you wouldn’t keep going out into the sun, would you?"
Okay now back to increasing your bench press. Have you ever wondered why you just mindlessly take the weight off the rack , lower the weight to your chest and then just raise it back up for a certain number of reps that someone else told you to do and then go back and do another set seconds or minutes later?
A skeletal muscle has three levels of strength. There is a positive level, which is the raising of the weight and the weakest of the three levels; there is a static strength, which allows us to hold a weight at some given point in
the range of motion and is the middle strength level; and there is the negative level, which is the strongest and allows us to lower more weight than we can raise or hold in a static position. In order to induce maximum growth stimulation in the muscles you must train them as hard as possible. This can only happen when the muscles are trained to a point of total failure by exhausting all three strength levels in a given set. Carrying a set to a point where you can no longer complete another positive rep is not training to total failure. Once you’ve exhausted your ability to raise a weight, you still have considerable strength left in your negative level. Unless you were to continue after having exhausted your positive level, by performing negative reps till failure, you will not achieve maximum growth stimulation. Choose a weight for your exercises that allows you to perform approximately six strict positive reps. Once you reach the point where you couldn’t possibly do another positive rep, have someone assist you in performing two forced reps. If you haven’t got a training partner, you can “cheat” two additional reps in some exercises. After the two forced reps,
have your partner lift the weight into the top contracted position for you to lower. The first few negative reps will be easy, but as soon as you find yourself losing control of the downward movement of the weight, terminate the set, rather than risking serious injury. Those who train alone will find it extremely difficult to perform negative reps at the end of regular positive sets. These people should train as hard as possible by going to a point of
positive failure and including cheat reps whenever possible. Do not include these negative reps every workout. Since they raise the intensity of effort and impose great stress on your body, your chances of
overtraining are greater. You might train your muscles no more than once a week with the inclusion of these negative reps.
Workout to increase your flat bench press
1 warmup on the bench press.
2 Pyramid up in weight.
3. Do not do any work sets
4 Do low rep warmup sets. A warmup set is just that, a warmup set.
5 do low rep warmup sets.
6. The stimulus responsible for increasing size and strength is the last rep, not the first.
the 1st rep is the easiest, the last is the hardest.
7 the most dangerous rep of a set is the 1st rep, not the last.
8. The stronger you are, the more warmup sets you will need.
9 the weaker you are the less warmup sets you will need.
If you can bench 200 for 6 reps. Do the empty bar for 10 reps. 100 pounds for 2 or 3 reps
135 for 2 reps, 185 for `1 rep.
Rest and then do 1 set to failure. No 2nd, 3rd or 4th set, etc
Then go over to the power rack or smith machine and setup the bar to where your sticking point is.
Do you notice how when your benching there is always a certain area in the middle of the bench
press where you struggle to get the weight up and if u can get passed that area you will likely complete the rep???
That area is called the breaking point.
How about instead of working on your strengths but working on your weaknesses???
Do a warmup set and set the bar about 1 inch below your breaking point or get close. You will likely not do it right your first time. why? its your first time. You will get better each time you train like this.
Warmup and do 1 set to failure in the bench, your breaking point is likely in the middle of your bench press so that is why it is called 1 half bench presses. I believe i may of actually invented this statement back in 1995 when i personally trained a certain pro bodybuilder.
What happens when you do 1 half bench presses? Well since your only doing half of the bench
you will be able to handle much heavier weight. What happens when you do this, you are strengthening your grip, tendons, and lifting intensely which will produce a much better bench press.
If your struggling on a certain part of a lift anbd you work on that weakness, don't you think you will improve?
Think about it, you struggle with your breaking point in the lift, work on it,. The next time you go back and bench you no longer struggle in that area and boom. You get passed that breaking point and easily get your normal weight up. Some people are in shock after they do this because they can literally bench 30-60 pounds more weight just from 1 workout. I personally increased my bench by 150 pounds back in 1998 and 2002 doing this.
Ive never had anyone fail on this yet 90 percent of trainers and trainees have never even heard of such training.
Did you know that Arnold schwartneger or however u spell it lied about how much he trained.
Why? He wanted his competition to overtrain and get injured.
The last part is static holds.
After the 1 half bench presses. Perform static holds. Just hold a heavy weight in the lockout contracted position from anywhere from 10 to 30 seconds depending on your current level of strength and conditioining. You will get better at it each workout.
You may find you can hold almost 100 pounds more in the lockout position than you can normally bench. Most its usually about 50 pounds. I personally can hold almost 800 pounds in the contracted position.
On alot of exercises you dont even need to lift or lower a weight. Muscles will, fact, fully contract in the fully contracted positon.
The more you can grip, the more you can lift, the more you can grow.
After you do this workout, rest a few days , come back and lift and watch your bench shoot through the roof.
Some of you could even increase your bench by over 100 pounds and that is a low estimate.
You can get your 225 bench to 400, your 300 bench to almost 500.
Do not overtrain, lift hard, not long. Safety should be your #1 concern.
warmup sets and 1 set to failure, not 2, 3 4 or mindlessly do a certain number of sets.
Use your head, dont be stubborn.
ttwarrior has successfuly worked out with and trained the likes of paul becker,
david paul of the barbarian brothers, kevin hardy, danny maldonado, bones adams,
pro wrestlers brian lawler, jeff jarrett, jamie dundee, sir wolfie d, doug gilbert,
scott rolen, bruce pearl, tony delk, walter mccarty,sean bennet, jeff overton, brian
tennyson, josh tudela, 30 min phone call with ashley judd and 1 or 2 emails a year for
checkups. I can't forget all the people that occasionaly ask me about my training
after knowing i must be somebody and we end up in a conversation about training.
Training a high school football coach and team next monday as they will be now
training hit style. When i told him his team could be the biggest strongest fastest team
in the country, he laughed. I didn't laugh. He then took me serious. Many pro teams and
athletes are now going to the 1 valid theory of training. Most just don't understand it.
Most will overtrain even doing 1 set to failure or continue what they were doing because you have to first admit you could of been better and made mistakes.
If anyone on sbr really wants to learn about training, contact ttwarrior on skype.,
I will be having another show about training in october. I had over 400 attend my
last skype conference. Sbr members are welcome by invite only
ps: my fantasy football show is still in the works. There are just so many shows.
I will be a guest on a few this year on blogtalk radio and hopefully even interviewed
by loshak soon.
Sorry for any spelling errors. I did all this in like 3 minutes so ill explain further if you have any questions.
Go ahead and saloon if you want. Saloon should be looked at as a good area of sbr, not an area of punishment.
Good day,
crips
You can increase your bench press by 30-60 pounds, yes 60 pounds from 1 workout of 1/2
bench presses , lockouts and static holds.
On pressing exercises you can hold more weight than you can raise and lower more weight then you can hold.
Most people glance over that lightly, but not me.
You become a smarter trainer, not through working out but by common sense with some book knowledge and admitting that you could have done better and have made mistakes.
Just because someone is good at something does not mean that they know what they're doing.
Some of the most knowledgeable trainers in the world have never even touched a weight. Did you know that 90 percent of russian, german and chinese olympic coaches and trainer have never even touched a weight???
How can someone like that even claim to have knowledge? Duh wilber. The answer is book smarts.
Very few weightlifters, bodybuilders, fitness enthusiasts, etc have the mentality to even learn proper training. Some even become great and pro because of doing things the wrong way. They just had superior genes, doping and some luck. Not all, but most.
If you walk to up almost every single retired weight trainer and ask them what 1 thing would you change about your training career.
The #1 answer almost always is overtraining. They all admit they trained too often and did too many sets. Too much quantity and not enough quality. It turns out not as much training was needed to reach the genetic potential that they received.
Let me do some copying and pasting for my next few paragraphs. All that i recommend and all friends of the warrior.
Yes i am eating little debbie cakes as i write this but it does not take away any of my knowlege of training. I have read over 400 books and literally memorized every one of them.
Did you know that most training certifications used to recommend 3 sets per exercise?
Dorian yates in the mid 90s then wrote and article stating that he only did warmup sets and 1 set to failure to build his muscle.
Certifications then starting recommending 2 sets per exercise and most to this day , still recommend 2 sets all because of one article by former mr olympia dorian yates.
Many bodybuilders apparently don't understand that the big picture in bodybuilding involves two elements of equal value, literally 50-50, not 60-40 or 70-30 - but 50-50.
There's no gain saying that the workout itself is important, it's only 50 percent of the big picture. The second element, not one scintilla less important than the workout, is the rest period between workouts. And here's why. The workout understand doesn't actually "produce" muscular growth; it serves merely to "stimulate" the body's growth mechanism into motion. It is the body itself - of course - that produces the growth, but ONLY if left undisturbed during a sufficient rest period. If you don't rest enough, you don't grow enough - if at all!
Where does one launch an investigation aimed at discovering the type of effort responsible for stimulating growth? The most likely place to start is by looking at one of the more readily observed qualities of the things that exists in reality; namely, quantity. The growth stimulus cannot be directly related to quantity of exercise effort or bodybuilders would see better and better results for every additional hour they spent training.
Since it obviously is not the quantity of effort that's important, there is but one place left to look - the quality, or intensity, of the effort. If a person could curl a 100 pound barbell for 10 reps to failure which rep would be more productive in terms of stimulating an increase in strength and size, the first, the least intense, or the last, the most intense? Obviously it is the last. Do you see where it stands to reason that if the last rep is better than the first, it will be better than the second, third, fourth and so on? That is irrefutable proof that it is the quality of the effort, not the quantity, which is responsible for growth stimulation. Quantity of effort is important only for building endurance, not strength and muscle mass. Don't confuse training long with training hard. Training hard, intensely, is what is required to build muscle mass.
Executing that last, almost impossible, rep causes the body to dip into its reserve ability. Since it only has a small amount of this reserve to draw upon before depletion occurs, the body protects itself from future assaults upon its reserves by enlarging upon its existing ability through the compensatory build-up of more muscle mass.
Only high-intensity effort can force the body to resort to its reserve ability sufficiently to stimulate an adaptive response in the form of a muscle mass increase. Repeating tasks that are within your existing capacity do nothing to stimulate growth, there's no need. Ending a set before failure, just because an arbitrary number of reps have been completed simply will not induce growth.
A Second Set?
On occasion, I will have a phone client ask, "Mike, you make such a big deal about doing only one set per exercise. Would it really matter if I did a second set?" Having stimulated the growth mechanism by going to failure on the first set it is neither necessary nor desirable to do a second set; not just a waste of time, but counterproductive. Going from one set to two is not just a mistake: it is the biggest mistake possible because going from one set to two represents the biggest increase possible. It is not merely a linear increase of one unit; it represents a 100 percent increase in the volume of exercise; which is a negative factor.
I find it curious that the great majority of bodybuilders, knowing that overtraining means something decidedly negative, never look into the issue more seriously. The term is always used in a negative context. In fact, try using the concept in a positive light, and you'll quickly realize it's impossible. By definition, overtraining means performing any more exercise than is required in terms of both volume and frequency than is minimally required to stimulate growth.
An individual's self-esteem stems from a sense of control over reality. Whenever we carry out a conscious effort, such as, completing a record Bench Press, an A+ in school or writing a book, we feel a specific power rising, a sense of will. The abundant self-esteem associated with successful people flows from their having achieved goals by exerting the proper effort - long range. People are not successful due to an accident of birth; they took the time and expended the necessary effort to develop their self-respect. They sufficiently value life and happiness to exert complete effort. As a result, they experience what Aristotle referred to as the "crown of all virtues": Pride.
(One's standards, whether explicitly or implicitly held, will determine his attitude on the issue of genetic endowment. In one sense, from one perspective, all healthy enough to engage in bodybuilding activity at all, to any degree, are "blessed." When one of my training clients made a habit of complaining about her calves being too high, her biceps being too short, her genetics being "rotten," I finally put a stop to it. I told her that if she persisted I would personally walk her to the strand on Venice Beach and introduce her to an acquaintance of mine, named Jerome, who makes his living dancing on the stubs that should have been his legs, collecting money from the passers-by in a tin cup set by his side because he was born without arms as well.)
Bodybuilders whose thinking is thusly restricted usually resort to a type of "Russian roulette," where they move anxiously and uncertainly from one training approach to the next, hoping that someday they luckily happen upon one that works. Or, having sacrificed individual judgment and personal sovereignty entirely, fearing that he - and he alone - suffers a nameless deficiency, many opt to conform to the herd, and blindly follow the other sheep by adopting the training program that has the most adherents in their gym. Little does he suspect that the others are doing the same thing. Like him, they think the others must know what they're doing; after all, how can the majority be wrong. In fact, the entire world can be wrong and one man right. Remember that even though for thousands of years millions of people thought the earth was flat, such didn't make it true.
For some, even one set for certain body parts may prove more than the individual can tolerate or even need. For instance, over the years, I have had training clients, who informed me at the start that they couldn't stimulate growth in their calves, whether they were training them with 12 sets three times a week or just one set once a week. They took my advice, acknowledging the possibility that even one set may be too much, then ceased training their calves entirely. These individuals reported to me on a regular basis, claiming calf increases of 3/4" to 1 1/2" in several months.
Similarly, I've had clients who gained quite well overall with their greatest circumference increase in the neck. These examples prove the reality of "indirect effect", i.e., when growth is stimulated in one muscle, growth is stimulated through the entire musculature - though to a lesser degree; and the larger the muscle being worked, the greater the degree of indirect effect.
The calf increases reported above were likely the result of the effect provided by Leg Presses, Squats and Deadlifts; with those experiencing tremendous increases in their neck being the indirect result of growth stimulation induced by Shrugs and Deadlifts.
Conclusion: If you have a lagging body part, stop training that part entirely for a few weeks, then resume training with a lesser number of sets, or, with calves and neck, stop training them entirely.
Overtraining is not just something ‘kinda’ negative; it’s the single worst training mistake you can make. The greater the overtraining, the more dire the consequences. It’s possible to drive yourself into an overtraining situation that takes months to overcome. If you were to get a sunburn, you wouldn’t keep going out into the sun, would you?"
Okay now back to increasing your bench press. Have you ever wondered why you just mindlessly take the weight off the rack , lower the weight to your chest and then just raise it back up for a certain number of reps that someone else told you to do and then go back and do another set seconds or minutes later?
A skeletal muscle has three levels of strength. There is a positive level, which is the raising of the weight and the weakest of the three levels; there is a static strength, which allows us to hold a weight at some given point in
the range of motion and is the middle strength level; and there is the negative level, which is the strongest and allows us to lower more weight than we can raise or hold in a static position. In order to induce maximum growth stimulation in the muscles you must train them as hard as possible. This can only happen when the muscles are trained to a point of total failure by exhausting all three strength levels in a given set. Carrying a set to a point where you can no longer complete another positive rep is not training to total failure. Once you’ve exhausted your ability to raise a weight, you still have considerable strength left in your negative level. Unless you were to continue after having exhausted your positive level, by performing negative reps till failure, you will not achieve maximum growth stimulation. Choose a weight for your exercises that allows you to perform approximately six strict positive reps. Once you reach the point where you couldn’t possibly do another positive rep, have someone assist you in performing two forced reps. If you haven’t got a training partner, you can “cheat” two additional reps in some exercises. After the two forced reps,
have your partner lift the weight into the top contracted position for you to lower. The first few negative reps will be easy, but as soon as you find yourself losing control of the downward movement of the weight, terminate the set, rather than risking serious injury. Those who train alone will find it extremely difficult to perform negative reps at the end of regular positive sets. These people should train as hard as possible by going to a point of
positive failure and including cheat reps whenever possible. Do not include these negative reps every workout. Since they raise the intensity of effort and impose great stress on your body, your chances of
overtraining are greater. You might train your muscles no more than once a week with the inclusion of these negative reps.
Workout to increase your flat bench press
1 warmup on the bench press.
2 Pyramid up in weight.
3. Do not do any work sets
4 Do low rep warmup sets. A warmup set is just that, a warmup set.
5 do low rep warmup sets.
6. The stimulus responsible for increasing size and strength is the last rep, not the first.
the 1st rep is the easiest, the last is the hardest.
7 the most dangerous rep of a set is the 1st rep, not the last.
8. The stronger you are, the more warmup sets you will need.
9 the weaker you are the less warmup sets you will need.
If you can bench 200 for 6 reps. Do the empty bar for 10 reps. 100 pounds for 2 or 3 reps
135 for 2 reps, 185 for `1 rep.
Rest and then do 1 set to failure. No 2nd, 3rd or 4th set, etc
Then go over to the power rack or smith machine and setup the bar to where your sticking point is.
Do you notice how when your benching there is always a certain area in the middle of the bench
press where you struggle to get the weight up and if u can get passed that area you will likely complete the rep???
That area is called the breaking point.
How about instead of working on your strengths but working on your weaknesses???
Do a warmup set and set the bar about 1 inch below your breaking point or get close. You will likely not do it right your first time. why? its your first time. You will get better each time you train like this.
Warmup and do 1 set to failure in the bench, your breaking point is likely in the middle of your bench press so that is why it is called 1 half bench presses. I believe i may of actually invented this statement back in 1995 when i personally trained a certain pro bodybuilder.
What happens when you do 1 half bench presses? Well since your only doing half of the bench
you will be able to handle much heavier weight. What happens when you do this, you are strengthening your grip, tendons, and lifting intensely which will produce a much better bench press.
If your struggling on a certain part of a lift anbd you work on that weakness, don't you think you will improve?
Think about it, you struggle with your breaking point in the lift, work on it,. The next time you go back and bench you no longer struggle in that area and boom. You get passed that breaking point and easily get your normal weight up. Some people are in shock after they do this because they can literally bench 30-60 pounds more weight just from 1 workout. I personally increased my bench by 150 pounds back in 1998 and 2002 doing this.
Ive never had anyone fail on this yet 90 percent of trainers and trainees have never even heard of such training.
Did you know that Arnold schwartneger or however u spell it lied about how much he trained.
Why? He wanted his competition to overtrain and get injured.
The last part is static holds.
After the 1 half bench presses. Perform static holds. Just hold a heavy weight in the lockout contracted position from anywhere from 10 to 30 seconds depending on your current level of strength and conditioining. You will get better at it each workout.
You may find you can hold almost 100 pounds more in the lockout position than you can normally bench. Most its usually about 50 pounds. I personally can hold almost 800 pounds in the contracted position.
On alot of exercises you dont even need to lift or lower a weight. Muscles will, fact, fully contract in the fully contracted positon.
The more you can grip, the more you can lift, the more you can grow.
After you do this workout, rest a few days , come back and lift and watch your bench shoot through the roof.
Some of you could even increase your bench by over 100 pounds and that is a low estimate.
You can get your 225 bench to 400, your 300 bench to almost 500.
Do not overtrain, lift hard, not long. Safety should be your #1 concern.
warmup sets and 1 set to failure, not 2, 3 4 or mindlessly do a certain number of sets.
Use your head, dont be stubborn.
ttwarrior has successfuly worked out with and trained the likes of paul becker,
david paul of the barbarian brothers, kevin hardy, danny maldonado, bones adams,
pro wrestlers brian lawler, jeff jarrett, jamie dundee, sir wolfie d, doug gilbert,
scott rolen, bruce pearl, tony delk, walter mccarty,sean bennet, jeff overton, brian
tennyson, josh tudela, 30 min phone call with ashley judd and 1 or 2 emails a year for
checkups. I can't forget all the people that occasionaly ask me about my training
after knowing i must be somebody and we end up in a conversation about training.
Training a high school football coach and team next monday as they will be now
training hit style. When i told him his team could be the biggest strongest fastest team
in the country, he laughed. I didn't laugh. He then took me serious. Many pro teams and
athletes are now going to the 1 valid theory of training. Most just don't understand it.
Most will overtrain even doing 1 set to failure or continue what they were doing because you have to first admit you could of been better and made mistakes.
If anyone on sbr really wants to learn about training, contact ttwarrior on skype.,
I will be having another show about training in october. I had over 400 attend my
last skype conference. Sbr members are welcome by invite only
ps: my fantasy football show is still in the works. There are just so many shows.
I will be a guest on a few this year on blogtalk radio and hopefully even interviewed
by loshak soon.
Sorry for any spelling errors. I did all this in like 3 minutes so ill explain further if you have any questions.
Go ahead and saloon if you want. Saloon should be looked at as a good area of sbr, not an area of punishment.
Good day,
crips
