The basics build strong and big triceps, BUT it all depends on how you execute them. I’ve got some tricks up my super tight sleeves.
There’s no way to put up impressive numbers if you can’t get the bar off your chest or you’re stalling halfway. Let’s get back to some bench press basics.
The only way I know how to explain this concept is by retelling the familiar story of Priorities and a Jar. What are you filling your empty jar with?
How many sets and reps do you do with max effort work and accessories? Here’s what I prescribe for my conjuphasic clients. You’ll notice I love coming up with ways to self-regulate my athletes and clients through exercise prescription and programming.
After 10+ years and a lot of success in just knee wraps, one might ask, “Why even bother switching?” I have a few reasons and recommendations for transitioning from raw to gear and back to raw. It takes time, and it’s hard, but it’s worth it.
It is no secret that I have always used dynamic training and that I have my clients do it as well. My standpoint is that everyone can get something out of dynamic training, but the dose of it may vary.
Is the bar even with your shoulders to optimize the pulling distance? Or is the bar pulling you forward? Are you keeping your head up? Are you holding your air while pressing your belly into the belt?
Coming from someone who didn’t listen to these tips the first time and learned the hard way…
Is it mathematically and scientifically probable that within the last twenty years, humans’ DNA changed so drastically that their total, collectively, is many hundreds of pounds greater?
Pick one or two of these hacks, run them for about two months, and see where it takes your bench. Hack #4 was a tremendous help getting my raw bench to the best it’s ever felt.
I pissed away a great opportunity to start fresh with a healed and rested body by jumping right back in and emptying both barrels. You can do better.
Are your glutes activated? Are you hinging? Is it hard to reach depth? Falling forward? Answers to these questions may reveal that the stance you’re favoring is doing nothing for your squat.
This was the good advice my mentor and powerlifting legend Ernie Frantz gave to me some 20 years ago when I had come back from a quad tear.
I’m not gonna subject you to a bunch of “back in my day” bull crap. Assuming you’re at least somewhat interested in gear, and instead of playing the middle as I’ve always done, I’m gonna give you the truth.
I wish I could give you exactly the stance you need, but you’ll have to dial that in for yourself. Here are some tricks to begin this process.
When it comes to my training, I don’t just show up and happen to be able to perform. No one does that. I prepare for each mile marker target ahead of time. I eat enough. I sleep enough. I hydrate. The night before, the morning of; I run my mental game.
Without a doubt, there are some things you need to pay attention to when performing and coaching squats across the board. I will list them here.
I increased my competition bench with more than 40 pounds in one month when I did it the first time. I can’t promise you will make the same progress, but I think you will get close!
Following these phases, there seems to be, on average, around a five to seven percent increase in 1RM bench by the end of phase two, with a further increase after phase three.
These ideas are all things that have helped me as my lifting age has advanced and nagging injuries have come creeping in. Don’t settle for tweaks and breaks. Instead, make these changes today to avoid being banged up.
There are countless reasons for the disorganization in the warm-up room, and hopefully, some of this information will help those new or newer to the competition scene to survive in the warm-up area and benefit from it.
Assuming you have the basics like a straight bar, rack, bench, box, boards, bands, and chains—you have plenty to rub out a successful and safe max effort session. Go team solo!
Listen as you may, but I strongly urge you to not max out once you return to the gym. I know, you wanna see exactly how strong you are and impress your friends, but resist. Here’s why.
Jimmy hit his first 600-pound bench press at the age of 18. Whether you train geared or raw, he has the info you need to harness to improve your bench press.
As the lockdown has lifted, at least in Ohio, I’m slowly transitioning back into the gym. Interestingly, a lot of what I did during lockdown remains.
When I started my powerlifting journey, Louie Simmons tried to teach me to bench press like Fred Bolt. It was clear that I was not Fred Bolt, but more importantly, I did not have the musculature at that time to bench with my feet out. Here are some tips for all you long-armed lifters to create a great bench.
I’m betting that in the 6-8 weeks after the quarantine ends, a lot of contests are going to happen. My advice: Resist the urge!
I ask a bunch of savages how this pandemic is affecting them. These strongman, powerlifters, coaches, and businessmen share their voice in this time of travesty. Here’s what they have to say.
I’ve learned how to frame my meets so they are a positive and successful experience— no longer do I drink and cry (afterward). From goal setting to learning from mistakes to gaining some perspective, I hope a few of these tips help you.
I’ve recovered from the trauma of competitive bodybuilding, the trauma of being a young girl, a teenage girl, a 20-something girl, I think, as well as I ever will. And now, I eat the extra hotdog and I haven’t run a mile in years. I am a powerlifter.
Here’s to increasing our “power endurance.” To “Prefontaine” our training. To go hard, go heavy, and go forever! Or, at least a few sets more than what is normally accepted!
Let’s take a closer look at specialty bars and explore the REAL reasons you’ll want to use them for squats.
The song is called Time, and the album is The Dark Side of the Moon. Read Roger Water’s words…
Do yourself a favor and focus on technique; don’t get too wrapped up in band tension, percents, etc. Get your technique down and worry about the other things later.
If you’re attempting to teach a squat and you’re having to constantly cue “knees out” or “chest up,” that lifter isn’t ready for a squat. Period.
More precise bar positioning, simpler coaching cues, and easier chain and band placement are just a few of the many benefits of this innovative bar design.
Why not have a dedicated cycle to focus on while transitioning out of some downtime after a meet? No machines at your gym? No problem. This was written for a hardcore powerlifting-friendly gym with limited access to machines.
We are on a budget and in a hurry and we don’t have the space, we just need stuff to press, hoist, lift with and not break the bank.
This isn’t an article outlining how to drop the bodyweight. What I do want to talk about is the mindset and dealing with all of the change that is to come when dropping a lot of weight.
I have seen way too many lifters lose before they even really get started because they fall back on excuses. Be more than an excuse.
All training means have value; this is just one more means to add to your arsenal, and after reading, you’ll have some information as to why and how it may be effective.
Most people today have heard about HIT (high-intensity training), which is why I want to introduce to you LIT (low-intensity training). Did you know you can reverse the immune system and boost it again through LIT under 60 percent for 20-40 minutes?
As told to Dave Tate, some 18 years ago, these tips stand up to the gauntlet of common sense and I’m sure that at least a few will be of use to you. Load the bar!
No matter how strong you think you are, don’t let it go to your head. There’s always room for improvement and progress in the sport of powerlifting.
Every gym has a few clowns, and they are always entertaining. Think about your gym: can you picture them in your mind’s eye? Yup, that is them.
How do you prepare for your next week? When do you start preparing? Jeff Guller likes to get started with conjugate powerlifting nine weeks before meet time.
What were your takeaways from last year as a powerlifter? By reflecting on our experiences, we can improve our future and how we react to it. Learn from my mistakes and do better this year.
No idea what to do now that your meet is over? Here is an easy guide to help you make the most out of your “off-season.”
You won’t be able to properly improve your bench press without the proper form. JM Blakley recruits Yessica Martinez and Lily Starobin to share with us his secrets to a solid bench press form.
Even though lifting weights is a passion, sometimes life challenges you to take a new direction. When Nicholas Bronkall’s body couldn’t take any more of the same, he got acquainted with movement in brand new ways.
Don’t be afraid to steal from others if it benefits your training. Incorporating borrowed ideas into your training can take it to the next level.
How are strongman and powerlifting related and how do you combine the two in a program? This is something Dave Tate wanted me to write, so here it is.
Peaking technically is reeling in your training from general to specific as a meet approaches while changing and removing variations and setting yourself up to be at your best technically. This is important when transitioning to a conjugate approach.
Rest and recovery is a key part of any workout program, no matter the type or level of difficulty. Remember that while reaching your PR goals is important, so is your mental and physical health.
The theory is that when you rapidly descend into the “hole” of the squat, there will be a reflexive contraction of the muscles that primarily extend the knee. This will act as some sort of muscle trampoline and will allow you to reflexively contract your way to a completed rep.
“I’m not the strongest guy in the world, but I might have a run as one of the stronger chiropractors.” elitefts coach and columnist Dr. Jordan Shallow wants to make his mark in chiropractic, education, training, and fitness — and he might be doing just that through his travels and writings.