Yess, I do this with squats

@jirenthegray5721

Жыл бұрын

i might try this with squats, thanks 👍

@hotsoss1095

Жыл бұрын

I did this, shit pants. Poop before the gym

@mrsxber1916

Жыл бұрын

​​@@hotsoss1095 same, poop was watery, not a good experience

@natty1

Жыл бұрын

​@HotSoss I usually wear my squat plug but if I forget it I have back up diapers 👍🙏💯💯

@tobehonest116

Жыл бұрын

​@@natty1 this whole comment section is sketchy....so im having trouble deciding whether youre lying or not

Yo my system’s not nervous

@shwetankmishra

8 ай бұрын

Lmao

@gymbroalert

6 ай бұрын

@@ilikeanimals5015instructions unclear, caught a first degree battery charge, as well as death.

@jamesartaxetiv5477

4 ай бұрын

😂

@Psalm144verse1

2 ай бұрын

Why so serious?

Going to try this. My current goal is to rep 225 lbs 10X and currently I can only do 2 to 3

@danielsan83

Жыл бұрын

I just hit 225x1 at 165 lb body weight. Going for 2 reps next week. Keep up the work king 👑

@HCaulfield115

Жыл бұрын

@@danielsan83 I’m 168 and got back into working out again little over a year ago after not doing so for about 3 years. Could only do 135 lbs 3 times when I started and weighed almost 200 lbs 😳😳😳

@danielsan83

Жыл бұрын

@@HCaulfield115 love to hear it. In august I was 200 lb and hit 225 for the first time. got depressed, lost a lot of weight and happy to be hitting 225 even after losing 30 lbs.

@williamofhler5613

Жыл бұрын

I never used to do dead lifts but added it to my work out. Helped with my bench press because it gets my body used to heavier weights. Take it as slow as your body wants.

@HCaulfield115

Жыл бұрын

@@williamofhler5613 I’ve only done dead lifts messing around but I’ll give it a try. Thanks for the advice

First tip is to press the bar as fast as possible. Second tip is to go extra slow. I know they are different situations, but it made me laugh.

@donaldkasper8346

8 ай бұрын

Slow or pause reps is more time under tension builds strength. Then the actual lift set you want to do is quick but without wasting energy to slam it up.

@autochton-7

8 ай бұрын

Mike Rashid does the first rep slow paused then just when it gets hard he busts out crazy 💪 reps 🏋 💯 🍌 🥑 🍉 🍫 ☕ 🍏 🍐

Go slow and fast. Got it.

@aaaaaaaaaaaaahaaaaaaaaaaaaaa

Жыл бұрын

no no no, fast and slow duh

@Messi-102

10 ай бұрын

@@aaaaaaaaaaaaahaaaaaaaaaaaaaaslow as you go down and fast as you explode up

@SecoweGaming

5 ай бұрын

slow slow

@taweasmr

3 ай бұрын

Fast fast! But slowly…

@NicoBananAAA

3 ай бұрын

go slowly fast but also fastly slow

Explosive work is a MUST to increase the bench press. Louie Simmons had the right off the gate. For me, explosive close grip bench press has been probably my best assistance exercise. Followed by the Spoto press with a regular grip. Tricep and proper lat activation are the key!

@PowerYuLiu

11 ай бұрын

Don’t forget about JM press if we are taking about Louise and Westside

@juvedoo99

11 ай бұрын

@@PowerYuLiu I agree. I’m not a fan of the JM press but have seen the benefits for others. I prefer the spoto press over the JM press.

@ronellredd1159

3 ай бұрын

@@juvedoo99pin presses are a great alternative as well

@aborigine777

Ай бұрын

It is my primary exercise. All my pushing is with a thumbs-length close-grip or knurl@smooth closer-grip.

I’ve always done this. Slow negatives so you can feel the tension on your muscles then a strong drive for power

The way I like to train is slow down, speed up

@Justin-gv3lp

Жыл бұрын

There’s only 2 things I do slow. One of them is eating

@riveralley

Жыл бұрын

​@@Justin-gv3lpwhat's the other?

@guner1014

Жыл бұрын

@@riveralley 😏

@kurtsudheim825

Жыл бұрын

From push ups, aligns with breathing

@aaronline5889

Жыл бұрын

@@kurtsudheim825 wdym?

Doubled strength gains huh? Guess I'll be pressing 700 pounds pretty soon.

@prateekjoshi9169

Жыл бұрын

Double strength gains meaning if A gained 20pounds B gained 10pounds

@Washyourbellybutton

Жыл бұрын

@@prateekjoshi9169 To be honest, I'm kinda fucking retarded.

@HelloThere.....

Жыл бұрын

What? It didnt say doubled strength, it said doubled strength GAINS. Think about that a bit for a second and get back to me, you can do it.

@fepethepenguin8287

Жыл бұрын

​@@HelloThere..... lol

@tzrner7252

10 ай бұрын

Damn so I should be able to lift the Bar for 2 reps soon😎

My goal is 405 this year. I’m gonna try this out

@CybertroninfiniteOfficial

Жыл бұрын

That's my dl goal for this year 😩

@TCGJAyandGian131

Жыл бұрын

@@CybertroninfiniteOfficial And you have it in you. Keep going

@ze_nofit

11 ай бұрын

My goal for Jan 24 Road to 405lb Bench. I am documenting my journey. Got useful tips.

@TCGJAyandGian131

11 ай бұрын

@@ze_nofit I do not have useful tips. My bench is at a standstill

@ham5483

8 ай бұрын

Hey me too! Good luck!

I do this with my girl all the time 💀 definitely

I can't focus on anything but this dudes flip flops

Huh, I already do this with my bench and squat, definitely can feel improvements in controlling the weight

"Recent Study" *Westside Barbell* - 👁️👄👁️

@outlaw_80

9 ай бұрын

Ha!! Yes Louie Simmons Westside Barbell had this figured out over 30 years ago..

@drinkinouttacups2665

6 ай бұрын

Wenning was there 20 years ago

*The Duality of Man*

Remember guys, shock the muscles

@RedJerk5

Жыл бұрын

Good ol’ Arnie

Thanks went from 185 to 210 for my monthly max training

My bench is my best I’m so glad I found a lot of these tips when I first started

If you accelerate the weight, while the physical work is the same, the power increases substantially, and that’s what drives muscle development, which develops strength improvements. Power is strength expressed over a brief time.

Thanks so much, lads. Detailed advice like this gets me excited just to warm up!

The downside is that you can easily lose your upper back position fully accelerating light weights.

@Cin9999

Жыл бұрын

Easy fix - dont use light weights

@ivoryas1696

Жыл бұрын

@@Cin9999 You mean after warm-up, or period?

@Cin9999

Жыл бұрын

@@ivoryas1696 XD

@Cin9999

Жыл бұрын

@@ivoryas1696 jeeesus my guy it was joke

@ivoryas1696

Жыл бұрын

@@Cin9999 -K-

I also do a 1-2 second pause at my sticking points during my warmup to own the ROM. For me, this is at my mid range.

The last thing I want to do is move the bar as fast as possible during my warmups because I'm not warmed up yet.

Force your nervous system to comply

Thought it said how to bench a building at first, drew me right in 😂

I saw this video weeks ago and it worked tremendously. Thanks man 🙌

thanks so much for sharing your knowledge so clearly, and easy to follow

Great advice thank you

Dead benches in the power rack with the pins set 3 inches above you does wonders for the bench. Resting the weight each rep on the pins is the way to do them not doing a touch and go. Make sure to get tight and brace yourself before each rep and explode from that postition. This in my view is the most effective bench exercise you can do for building bench press power since it make you powerful at the bottom which provides momentum from the very beginning to push past any sticking points

Gonna hit 150kg soon then;)

Finally a short that said something i didnt know. Well actually I've heard both before but the reminder was needed.

Everyone knows that you need big triceps, big back and big chest to bench press a lot of weight But not everyone talks about the nervous system factor. You could do tris extensions and rows all day but if you've never had 225lbs on your arms, doesn't matter how hard you trained the main movers it will feel heavy

@malchir4036

Жыл бұрын

I completely disagree. I coached kids who did nothing but machine work until they were 18 because it was forbidden to use free weights until then(stupid rule, this was 15-20 years ago), and they clearly moved the bar with general ease. There is still a huge carry-over from assistance work, even with just machines/bodyweight exercises.

@DantesInferno96

Жыл бұрын

@@malchir4036 You're talking about children who are experiencing growth spurt and are most likely skinny kids at that. Try the same with overweight and obese kids, see how slow their progress is. Then try the same with those in their mid to late 20s. They too have slow progress.

@malchir4036

Жыл бұрын

@@DantesInferno96 One of the fat guys I trained with ended up competing at World Strongest Man so I completely disagree again.

I tried this one time , and never had such bad tendonitis in my life . Had to take a year off and still fighting it over a decade later

Dear lord this is fr fr fr helpful ngl bruh im stupid ngl why I never thought of this…

@koelan

Жыл бұрын

nigga you ain’t stupid why you’d be stupid for not knowing you this??

@slowedmood7440

5 ай бұрын

how did it work out ?

@SebasL10

4 ай бұрын

@@slowedmood7440idk but I see a lot of big dudes in the gym do this exact motion that does heavy lifting.

Watched a Ton of your stuff and use it. One thing I struggle with currently is joint pain. (I'm 45yr M) Been lifting a year and increased my bench by alot (at 295 now at 170bw) but my progress is slowing due to both elbows hurting at lockout and wrists hurting a bit after lifting heavy for reps. I've been taking more time to warm up in hopes it helps but its really annoying.

The Floor of the House refers to the main Chamber in each House. Business that is taken on the floor of the House is dealt with in the Chamber as opposed to being debated in a committee room.

why he be wearing slippers tho

This was my downfall yesterday when trying to reach a PR. Held onto the weight at the top too long and then brought it down and got stuck 😭😭 was trying to hit 220 so we tapped out at 215 🤦🏾‍♂️

@Jesustillidie

2 ай бұрын

This comment was 5 months ago, you at 405 yet??

Speed bench. Recent studies bruh😂

Nice ty for the tip

When are we getting the full video with Wenning?

I will do this immediately.

His grip is close on the bar

Step 1: Go fast Step 2: Go slow umm sure...

Are the slides mandatory?

Step 1 - be as fast as possible Step 2 - go slowly It's no wonder so many people are confused and getting nowhere with videos like this everywhere

@whiteguy6401

Жыл бұрын

hes recommending to do both slow and fast reps wdym

@ClashwithBuzz

Жыл бұрын

Yes total bullshit

@subparpt

Жыл бұрын

How is this confusing

@majik2006

Жыл бұрын

Basically the way you apply what he's saying would be taking the first 3-5 reps very slowly on the first set using warmup weight to build stability and muscle memory, then progressively overload while slowly letting the bar down and then pushing it up faster and more forcefully.

@ricardorivasjr2822

Жыл бұрын

You need to work on your comprehension pr bro

I usually do like 1-2 sets of back exercises like seated cable rows, cable lat pull down, dumbbell rolls or whatever helps me a lot before I go to do bench press.

*I AM THE KING.*

Pushing or pulling fast builds explosive strength. Hence you'll be able to progress weights in every exercise

1:THROW THAT SHIT UP 2:slooow down

started doing this with bench 2 weeks ago and my bench went up by 15lbs

We did this off-season training for football.

Iam gonna try my goal is to rep 500 kg

Go as fast as possible on the way up. Next step go super slowly on the way down and on the way up. My reaction: which one 😭😭😭

I went from 115kg to 140kg in 3 months by finding my 3 rep max and then doing 95% of that for 5 sets of 3 reps. Idk if it’s optimal or if it’s actually good but it worked for me

@yukt123

Жыл бұрын

What were you doing before that?

@willy3169

Жыл бұрын

@@yukt123 5-8 reps 4 sets

@patootie3529

Жыл бұрын

it's still good because pecs are mostly fast twitch fiber so they respond to low reps like many muscles on the body (and this is why "always 8-12" is the biggest bullshit ever) but u can add accessory movements after that too. personally I do 4 sets of bench and 2 sets of incline and maybe a set of flies or some shit like that. I would do 5 or less reps on the flat bench but incline and other stuff I go 8-12 to hit the rest of the fibers and get extra volume in

@willy3169

Жыл бұрын

@@patootie3529 I pretty much do the same but I can’t rlly do incline because my shoulder and wrists are fucked

@DantesInferno96

Жыл бұрын

@@patootie3529 Agreed. 8-12 on compounds but especially bench press is extremely ridiculous. If you wanna make progress in bench you have to lower the reps and increase the weight signifcantly. At present I do a 5 rep max for 5 sets on push days. Helps a lot. I don't know who keeps coming up with 8-12 for bench. The people who make these programs are stupid.

So when I was in high school to warm up I'd lay down grab the bar and throw it up and catch it about five or six times.

Post the study I bet these were newdies or chosen types to get specific results on the tests That won’t work with people who have been lifting for awhile

Max bar speed all the time.

Thanks bro i'm going to smash this

Go fast, but go slow and go slow. Ying with yang and yang ☯️

Old school methods

"the best way to do it is to go very fast!! Also, we found it beneficial to go slow!!" great logic... so in other words just do whatever

Wow! Beach press tip nice

Ballistic training in old school language.

Be faster and be slower.. got it

@thelosttomato4020

4 ай бұрын

Faster during working set, slower during warmup

@benjaminwelkens8118

4 ай бұрын

@@thelosttomato4020 i was kidding, but you actually did clarify for me so thanks

One of the main training idioms of powerlifting I've always heard is to lift light weights like they're heavy and heavy weights like they're light. That may be a new study, but it certainly isn't the first time speed benching has been studied.

I’m only benching 295 at 175 lb BW, 3 plates seems impossible for me at this weight. I’ll try this out

@patootie3529

Жыл бұрын

nah you definitely got the weight. Jeff nippard weighs less and he benches 315 for reps. the trentwins when they were still natty at 18 @180 lb were repping 315 as well a couple of times

@richborn6700

Жыл бұрын

​@@patootie3529 the twins are also like 5'5. Lil guys always have great numbers when the range of motion isn't even half what others go through

Tldr YEEET the bar up

Thanks bro

why do powerlifters not work on explosiveness if theres a huge benifit?

@Willy72070

Жыл бұрын

There isn’t actually as much benefit to speed work on the advanced or even intermediate level

@JonasWechsler

Жыл бұрын

Some do. The cube method is a semi popular routine that has explosive/speed work

@Willy72070

Жыл бұрын

@@JonasWechsler Some claim it works, a lot of top powerlifters never use it, it’s really personal preference

@tarunpratap017

Жыл бұрын

The Conjugate method is pretty big on the Speed work.

@MultiMarvelGeek

Жыл бұрын

I don't have a power rack or anything so I've been needing to do cleans just to get the barbell up to my shoulders for both overhead presses and back squats. Doing cleans has unexpectedly helped with all of my lifts.

I just wanna bench 405

There might not be any scientific evidence to support what I am writing but I was taught this young kid. On the eccentric phase of the bench press lower for a 3 count. When you reach 2 inches above your chest stop and pause in the air. So isometric. Then, on the concentric phase you explode out of the isometric pause. I was told you stress your nervous system this way.

@karmacop217

Жыл бұрын

I do a 10 sec eccentric I feel a stronger contraction and stretch

Trying to hit 315lbs, at 290lbs rn

So first is to explode every time and the second is to go slow 👌

Ill try it

Appropriate footwear in the gym also helps.

Barley hit 195 for 1 at 180lbs. It’s hard to get it up. Can’t wait until I hit 225 and then some.

Try heavy lock outs to. I dont think its improving power out put as much as getting your nervous system to be less restrictive.

Yeah I thought it was fast up and slow down.

Pause reps >>>>

FACTS!!!!!

I do 3 seconds down 1 second pause then 1 second up

Fully grown silverbacks are actually stronger than 20 adult humans combined. They could bench press 4000lbs fun facts.

Is the speed helpful cuz it makes more fast twitch muscle fibres so ideal for max strength ?

How heavy should I go with explosive bench press? Percentage?

Does this apply for basically all lifts then, not just bench??

What if the elbows bend the wrong way 😭😭

@charizard6969

Жыл бұрын

Wraps or sleeves

Been struggle with bench press i only do 185 lbs 6 times for few month nothing increase

He is locking his elbows when his going back up. People told me not to?

Does he mean go fast during your working sets or warm up sets?

Also keeping your feet up on bench or in the air crossing your feet and keeping your back flat and ass down will help 😂

Gold!

My corrent bench is 4000 kgs Squat is 6000kgs Deadlift is 7000kgs My goals are : Bench : 5000kgs Squat : 8000kgs Deadlift: 9000kgs

Iam weighing 198 lbs ,but iam not able to go beyond 110 lbs weight(including the rod),how to improve guys. There are guys weight lesser than me but can easily cross 200 lbs weight.iam pretty sure iam not weak but why iam unable to push the bench press.

@SM-qn7sr

9 ай бұрын

Because your muscles and strength are undeveloped. Give it a couple more months you may be able to bench your bodyweight

My shouldera says no on anything fast

So saying "recent study" is funny because Louie Simmons has been knowing this for years.. Westside Barbell often imitated Never duplicated...😁😁

@drinkinouttacups2665

6 ай бұрын

47- forever

I have trouble with going faster up.

People think this heavy benchers are natural there are limits in this game

So go faster and slower? Noted

Merci