Blast Your Bench

[Deciever]

I am wondering if any of you have tried this. I heard from other people that it works, but i am wondering what you guys think. Just looking through some of the posts you all seem knowledgeable.... if your not familiar with the program it goes something like this..

You bench 5 days a week for 3 weeks. you Alternate high reps with low reps each workout, never going to failure....

any input please

 

[Scottygunz]

wouldn't you overtrain then?

 

[Deciever]

im not sure if it would be over training... the guy talks about itnot being over training because yuo are not going to failure and you keep your work outs under 45 minutes...

 

[MaxBiceps]

i've never heard of that... i would be hesitant to work the same muscle group on consecutive days, let alone five consecutive days since the body needs time to recover and recup.

 

[Scottygunz]

Just one set or what??

Is there a website for this program?

 

[Deciever]

www.blastyourbench.com u need to order it though

 

[Scottygunz]

I dunno.....try it and see.

Let us know if it works.

 

[acer290]

I think that would work. Just make sure you don't even get near failure.

The Titan Training is kinda like that and it gave me good results.

You might try doing just four days a week to start though. And then when you are done, take a week off and when you come back hit it with some serious failure and beyond failure / low volume.

That would produce some growth!

 

[endpoint]

as with everything.......it will only work for a while.

its a controled volume program where you over train and you undertrain.

dont think i vote for it.

if you want a big bench train like a powerlifter......i can give you links or info if you wish

 

[acer290]

Well yeah, from a strength standpoint that would not be the best way to go about it. But, hypertrophy wise it would work.

Just look at Lyle McDonald's Hypertrophy Specific Training Program.

 

[SAGAT]

as with everything.......it will only work for a while.

its a controled volume program where you over train and you undertrain.

dont think i vote for it.

if you want a big bench train like a powerlifter......i can give you links or info if you wish

can i take you up on that offer?

 

[Jabs]

I wouldn't suggest that routine theres no repair time. Your always tearing up your muscles. Also, always try to stay under 45 minutes per workout any longer and your energy and nutrional levels are depleted. Better to under train than over train. The best thing I ever did was to reduce the quanity of body parts being done in one training day and to keep my training under 1 hour, 45 minutes is best.

just my .02 cents

 

[Deciever]

im skeptical about trying it..

end point.. currently im looking through the deepsquatter archives , but any things that have worked for you in the past, i'd appreciate your advice

 

[Alexis]

Not sure if it really works...

You probably are going to fail (Im not wishing that of course) in the next days b/c of the overtrain, muscles, even small ones, need some time to recover...

Anyways if you try it, keep us podted... and Goog luck

 

[Phenotype X]

I brought my max up 30 lbs by basically alternating days of heavy dumbells and smith machine, with free weight barbell and smith machine. What I do with smith machine, is that I have a good amount of weight, approx 75-80% of your max, and bring it down until the bar is an inch away from your chest. Then I pause for 3 seconds, then blast it up, then repeat this for a total of 3 reps. This helped improved the bottom portion of the lift in my max, since for most people is the hardest part to accomplish. Dumbells also helped this too. For the middle to upper half of the lift, I added half reps on the smith machine, after a regular normal set of bench press, by raising the safety latches so that it would only go down half way. Along with all this I trained shoulders hard with Lots of heavy DB and Straight bar Military presses. And one more thing to add that will "blast your bench" is the close grip bench press. This sums up the best way to get the bench up. Most of this routine is very similar to a powerlifters bench routine.

 

[endpoint]

SAGAT & Deciever: the deepsquater archives http://www.deepsquatter.com/strength/archives/ dont really offer much. The article -----> http://www.deepsquatter.com/strength/archives/manrodt4.htm has some old school powerlifting action, as well as the "3x3" stuff.

For online powerlifting information you cant go past:
http://www.elitefts.com/
http://www.elitefts.com/elite-articles/home/default.asp

this is my favorite article on powerlifting. It describes how Westside barbell trains http://www.testosterone.net/html/133per.html
this is an example program:
http://www.elitefts.com/documents/9week-training-program.htm

actually just read all the articles here(there are a few bench press improvement ones):
http://www.elitefts.com/elite-articles/testosterone/

if you dont know what westside barbell is here is an interview with the current owner:
http://www.testosterone.net/html/31madmo.html

I personally train the westside way after being converted from the 3X3 which i injured myself a few times.
westside barbell uses the conjugate method which is a constantly evolving program that developes a trainers speed and maximal strength at the same time.

 

[Deciever]

very interesting stuff..i'll be sure to give it a try... what kind of gains have you made while using the westside program??

 

[endpoint]

Its hard to say the gains i have made due to the fact that you dont really have days where you max out on competition lifts.

twice a week(once for bench once for squat) you max out on a special exercise that is involved in the competition lifts. Like instead of bench pressing you only bench press the last few inchs (using a powerrack with pins set at the right height)......or you have a board on your chest while you bench.........these and other exercises like the floor press, illegal wide grip bench etc etc (there are lists on the elite fitness article section)

I have been making good gains the last couple of months taking my close grip up about 30lbs, my good morning up about 50lbs.

I am only new to the system (2 or 3 months).
the greatest gain has been my speed, i didnt realise how slow i was.

I have also made great physical changes (about 9lbs of muscle) in the last 2 months.

i expect the gains to slow down......but keep on progressing.

the major bonus of the program is finding your weak points and making them stronger. as i said it constantly evolves and keeps on improving to cater to your weakness

 

[endpoint]

Phenotype X : you would never see a powerlifter near a smith machine.

Deciever : things i have learnt, and things that have worked in the past:

i found these muscles more benifical to a big bench: TRIs these are the most important.......even more than pecs.
a big bad ass upper back.
strong shoulders.

benching is a whole body movement. You would be surprised how much "leg drive" helps (im not talking about arching your back and squirming under the weight)

dont stop eating.

how quick you can move the bar is a big decider on how much you can bench.

 

[SAGAT]

endpoint; thanks a bunch! before i try it though; a couple essential questions....does it make sense to even try this when i a) dont have a squat rack, b)have limited access to a spotter (strange yes i know), and i have a nasty back condition.

 

[Deciever]

hey endpoint.. what exactly do you mean by "leg drive", from waht i remember, i would never really do anything with my legs when benching...

 

[endpoint]

Deciever: Imagine you are pushing your whole upper body into the bench. You sort of have whole body tension.....like a realy firm base from which to press off



SAGAT: a squat rack is a gift from the gods. I take it you train at home? I have trained the last year with out one(at home with no spotter).......and never noticed its importance till i started powerlifting. i now own one......and it has changed the way i train. Yes you have a disadvantage with no spoter as well.
i feel i cant go "all out" with out one or the other. The speed day is fine its just the max effort stuff.......sometimes you dont quite make it. so you are going to have to change something.......go to a gym/different gym, train with someone, invest in a powerrack or even make one.

now for the lower back: shit. I dont know how to deal with lowerback problems. I have found my back getting stronger training this way.......but i had an okay back to begin with.
have you had your back checked out?

 

[SAGAT]

endpoint thanks a bunch man. yeah i train at home alone (not always) but i'm also a member of a "gym", at which i train more often than at home. problem is my training partner isn't strong enough to spot me on some exercises, still making it dangerous to go all out (which bothers me). not saying im terribly strong, just saying he isn't. about the back...yeah i got it checked (it's accident-related)...nothing i can do about it. but anywayz, thanks a lot!