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2004/10/31, 11:42 PM
is there a way for me to bench more weight
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2004/11/01, 01:06 AM
train your triceps and shoulder... and make sure you're not overtraining... i see kids trying to increase their lifts, so they do that particular lift everyday, which of course, will only make them weaker, since they're not allowing for the muscle to rest and grow... good luck...
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The following sentence is true. The previous sentence is false.
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2004/11/01, 02:05 AM
Just keep at it and it will come, pimple's right rest and recover
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2004/11/01, 04:50 AM
powerlifting form is everything against common sense...so if you want to lift more...tuck ur legs underneath u..u will feel it in ur hamstrings..arch ur lower back as much as possible...keeping only butt and top of ur shoulder blades pressed into the bench...inhale as much as possible and keep the air in your lungs throughout the set which should be a couple reps...and push with grip that relies more on ur triceps...because strong benchers rely heavily on them.....also bow out ur stomach as much as possible to create a wide, stable base....for powerlifters...bench does not necessarily equal a chest exercise...so is this what u're trying to do?
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2004/11/01, 04:56 AM
to build up chest...do dips, flat/incline flyes, and incline bench press....in addition to bench...these will build up mass...and be patient it takes time...it takes time...stay motivated...set realistic goals...lets say 5 pounds a week or maybe extra rep in whatever range u training, and try to increase every workout...if u plateau, then swithc up ur workout and so on...it takes time...like i said...patience is the key
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2004/11/01, 12:49 PM
I disagree......
1.you should not arch your back at all, only whats natural.
2. keep your feet under you, on your toes so you can "push" off the floor, however wide enough to keep you and your body stable.
3. Do not hold your breath during the left,exhale on the way up, afther you touch your chest.
4.Mass does nto always detact strength.
few thinsg that will help.....however this is how to bench more, and nto body build so be advised. Theres a bodybulding way to bench, and powerlifting way to bench.
1.Put your hands about shoulder width grip, you want the work to be chest, shoulders and triceps, not all arms or all chest, or just chest.Your elbows should be about 90 degree anagles. And squeeze in your traps, and lats, pinch your shouler blades together, this makes the chest bigger, so you don't have to move it as far.
2. Look at your chest and see where the highest part is, should be about an inch below your nipple, or right at your nipple, depending on your build. You want to touch there, too far down, and its to hard to puch back up. Too close to your face, its just uncomfortable. You wan tyour whole chest in lift, not part of it.
3. Drive your elbows in, as your drive up and back. If you lift straight up and down, thats ok, but pushing back at a slight angle enables the front delts to help out a lil more.
(ex. the bar should go from nipple, to almost above your chin.)By pushing triceps in the tris help out alot, which is what powerlifting is about, big numbers, not really what you look like, from a body building stand point.
Note. keep more pressing movements in your routine, inclines, declines and regualar. Mix it up with soem db work every now and then. However don't try to cram it all in in one work out. Go to strength trainng and conditions forum , gatormade has posted some good stuff on getting benches bigger.
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GO into battle as if was your last, cause thats the only one you loose!
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2004/11/02, 04:44 AM
andrew...like i said in my post...it goes against common sense...but those are standard techniques I have both read, observed, and used....moving most weight and activating a particular muscle group for most muscle gain are 2 different things...reason for the arch is u will have less distance for bar to travel...feet underneath because hamstrings do help in moving weight...i personally tried it...and indeed it helped...reason u hold breath is because u want to expand ur ribcage as much as possible...and make urself as wide and big as possible...u also want to bow out ur abs....trying to make ur midsection as wide as possible...as you can see these are contradictory to bodybuilding...these things will not make an aesthetically pleasing physique or be most safe....they are designed to move most weight...nothing more nothing less....
I mix up different styles of lifting for best results...and am now implementing powerlifting style...it works very well...and I have combined different tips from each physique...because i am not particularly flexible i do not put my legs underneath myself as much as possible..however I do have a tight arch in my lower back...and so forth...just gotta find out what works best for u
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2004/11/02, 04:46 AM
err physique=style....in 3rd line from bottom...grr.hate when i mess up on words..lol
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2004/11/03, 12:31 PM
but what your saying is unsafe......arching your back is not good and can lead to engery. By arching your back, you disingage the lift, and it becomes a decline. In compotitions your not aloud to arch, your butt must be on the bench. At least the ones in highschool where that way.
Your giving advice that COULD potentially hurt somone.How your your hams come into play? You push off the ground not curl it?
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GO into battle as if was your last, cause thats the only one you loose!
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2004/11/03, 12:35 PM
and another point, by arching your back alot, your reduce the surface area of body contact with the bench, that actually makes you less stable.
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GO into battle as if was your last, cause thats the only one you loose!
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2004/11/04, 01:25 PM
Andrew I agree with you that you shouldn't arch your back,but I have been going to bench comps. for along time and as a firefighter we have alot of guys entering the comps. every lifter there arch there back and hold there breath just as menace said,the reason being they can lift more and less distance to push the bar,I thank it hurts you,but they do it every time.
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2004/11/04, 01:30 PM
There is no way that anybody can convince me that arching your back and holding your breath is safe. I can bench 295 lbs and I wouldnt think about holding my breath or arching my back while doing it. You can increase your bench SAFELY through hard work and patience.
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I make fun of others to compensate for my low self esteem. It works.
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2004/11/04, 01:50 PM
on another note......they also wear bench shirts too and like heck said, your not going to convence me to do this, cause it is not safe. thanx for the back up btw.:dumbbell:
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GO into battle as if was your last, cause thats the only one you loose!
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2004/11/04, 01:54 PM
What we do in powerlifting for a bench (or any of the lifts) is totally different from benching for bodybuilding, or just for health. Matter of fact, nothing done for any sport is ever considered safe; in fact, sports by nature are not healthy.
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Michael
Trample the weak; hurdle the dead!
Chaos, Panic, Disorder.... Yes, my work here is done!
rev8ball@freetrainers.com
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2004/11/05, 05:35 PM
Indeed Rev... The best powerlifters in the world use those techniques....You arch you back and then squeeze to hold it in place....u have ur butt planted firmly on the bench with ur shoulders dug into the bech...Some powerlifter also dig their feet underneath them...etc...Perhaps these are not the ebst ways to train chest..but it is the best way to move most weight...original question was how to move most weight...and this is the answer...perhaps his question should have been posed in powerlifting section...
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2004/11/06, 05:26 PM
we all agree what menace is suggesting is "unsafe," and from his point of view, it's what others do and have done to lift maximum weight. with that said, let's look at this topic from a slightly different angle. program design.
to lift maximum weights, it's not simply a muscular issue, neural drive, sychronization of motor units, increased activation of contractile apparatus and decreased inhibition of protective mechanics all come into play.
so how do you train all of those? many methods are available, but few are truly effective. generally low reps with high sets is optimal, although i've also used and trained powerlifters with low reps, low sets and MANY sessions. the downside to that is that you spend alot of your day and night in the gym (hell, when i was competing, i was training 3 to 5 times per day...should've just put a cot in the bathroom).
another concept to consider here is the type of loading per session. linear loading, step loading, leap loading and wave loading are all methods as well as many others. linear loading is good for short term gains, but has no long term benefits since you can only increase the weight for so long before you reach your maximum. step loading has more predictable gains, albeit slow gains and in the long run will have the same problems as linear loading.
wave loading, however, is a method that not only has incredible short term gains, but can stand the test of time as well. this is because you can monitor the load and increase and decrease based upon your energy levels. there's different types of wave loading each with their own reasoning.
ex. #1:
Set1: 5 reps @ 75% of 1RM
Set2: 3 reps @ 85% of 1RM
Set3: 1 rep @ 95-100% of 1RM
Set4: 4 reps @ 80% of 1RM
Set5: 5 reps @ 75% of 1RM
ex.#2:
Set1: 5 reps @ 95% of 1RM
Set2: 5 reps @ 75% of 1RM
note: a pavel tsatsoline type work out program, 2 sets per exercise 2 to 4 exercises per session, 2 to 5 sessions per day(if advanced), but atleast once per day. he treats and teaches maximum strength like it's a skill and should be trained as such. i had SOME success personally with this, but have tried it on a few clients trying to break through on plateaus and had limited success (i have my opinions on why, but a whole other subject).
ex. #3:
session #1: squat225lbs
session #2: squat235lbs
session #3: squat245lbs
session #4: squat230lbs
session #5: squat240lbs
session #6: squat250lbs
note: in 6 days, you increased your max squat by 25 lbs. this by the way, is an actual work out card of one of my former clients.
there's numerous other ways to wave load that are all dependant on how creative you are.
as for rest, it should be between 3 and 8 minutes and that of course depends on the condition you're in. the more adapted to maximum strength training your central nervous system is, the shorter you rest will be. you can use heart rate if you want something more quantifiable: about 120 or a little less means you're ready for another set.
exercise selection is a key point as well, for maximum strength training, you want to use multi-joint exercises as much as possible. no skull crunchers here boys and girls! just good ole' fashion squats, presses (dumbbell is effective as well as tradional barbell), deadlift, pulling (bent over row/pullups) exercises.
an extremely important point to make is that if you're going to train for maximum strength, you're body better be able to handle the incredible amounts of load that will be going through it. things to take into account here: proper core conditioning, breathing techniques, proper form, knowledgeable spotter(s), no major musculo-skeletal disorders/imbalances, 2+ years of consistant strength training experience and if i left anything out, it's cuz i'm tired.
if you want any more information about any of what i've discussed here, just let me know. if you want to know if this information is valid, just ask the pioneers who researched and implemented it, cuz that's who i've learned it from. they include, but don't exclude: paul chek, charles poliquin, kim goss, jerry telle, tudor bompa, etc.
dave
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All of the information I present is not my own...many before me have paved the road to teaching ultimate health and vitality. special thanks to paul chek and the chek institute.
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