JM Press Continued...

[BlkWS6]

I was searching the forums here again, and came across someone who provided this link. So far I think it is the best video, and description of the JM Press that I was able to find. I know B Fold and others have been looking for some more info on this lift, hope it helps. If this has been seen already extensively, sorry for the repetition. http://www.bootydown.com/freaks/main_assistance.htm

 

[Lumberg]

check out the pull throughs for glutes video!

JC

 

[the People's Champ]

 

[sorerotators]

Powerlifters i highly recommend learning this lift. This lift alone has added alot of weight to my benches.

Bodybuilders i highly recommend this lift also. With a little variation. Use the same grip width. Keep your elbows out at about 45 degrees. And keep your wrists cocked all way through the movement. This will hit your tris bigtime.

Dont start out to heavy on this for the first few workouts. And i dont give a shit if youve been doing a ton of skull crushers or any other tri exercises. It will hit your elbows and tris a different way big time.
And your gonna have sore elbows if you dont work up.

Sore.

 

[Southern Dandy]

After viewing the video from the link provided on JM Presses, I do not understand the difference between those and close-grip bench presses. Is there one?

 

[BlkWS6]

Take notice of the bar placement in relation to the elbows. The bar needs to stay closer to the head, and not inline with the elbows. Basically bring it down like a close grip, but let your elbows pivot forward, so that the bar drifts back towards your head/neck more (this is the extension-like part of the exercise), I like to stop when my forearms come in contact with my biceps, which is just about the half way point. If you watch a normal close grip, the bar pretty much stays inline with the elbows. Now this could be wrong, but I feel it a ton in my tri's, but dont go too heavy, because as stated in the video, you will start to feel it more in your chest and delts.

 

[Southern Dandy]

Thanks for the explanation. Sounds like something I'll need to practice.

 

[frorider6]

I don't know who these guys are, but the "side lateral" demonstration looking like total bullshit. The guy isn't moving the weight, he's just rotating it.

I'd love to hear from some trainers about this one.

 

[frorider6]

Those pull throughs were THE MOST OBSCENE FUCKING THING I've even seen.

 

[frorider6]

What is the benefit of doing Partial Deads at such a rapid pace? Looks like a good way to hurt yourself.

 

[frorider6]

The Low Box Squats looks like it puts tremendous pressure on the lower spine.

Most of this shit looks horrible. Fast jerky movements and weird body positions.

I could be very wrong about all of the exercises. But I think I'll wait to hear a lot more opinions before I adopt any of these things.

 

[BlkWS6]

Guys all I can say is that these are not really bodybuilding-type of movements. You probably have not seen them ever performed just as a board press or bands would look quite unfamiliar in training as well. I havent even checked out the other video's, I was more interested in the JM Press, but I can tell you that as strange as it may look, pull throughs really are an awesome exercise. This link would probably be better off placed in the powerlifting forum (which is where I believe I found it off another member), but some people (myself included) were wondering about the execution of the JM Press. If you want more information about box squats, and pull throughs, and the JM Press along with other exercises, and their explanations and benefits just go the the WSB website, and check the articles and "Ask Dave" section. www.elitefitnesssystems.com

 

[TheProject]

Those pull throughs were THE MOST OBSCENE FUCKING THING I've even seen.

I'm guessing this is what most of the people at my gym were thinking when I was doing pull throughs there, but these are one of several things I'm doing now to bring my hamstring and glute strength up.

As far as the side laterals go, I've been doing them that way for quite a while now. After Spatts started having shoulder problems, Hannibal showed her that method, and passed it along to me. I don't know enough to explain it, but if you think it doesn't work the shoulders, try it.

Looks to me like he's doing speed work on the partial deadlifts, which wouldn't make a whole lot of sense if you hadn't done it.

 

[Hannibal]

Those pull throughs were THE MOST OBSCENE FUCKING THING I've even seen.

So are the obscene numbers that you can put up in Squat or Deadlift...when you use them to bring up your glute and ham strength.

What is the benefit of doing Partial Deads at such a rapid pace? Looks like a good way to hurt yourself.

If you train slow...you will be SLOW!. To be strong you must be Explosive. That is a partial DL...or Dimel DL....great for developing the hamstrings and glutes...as well as practicing rotating (popping) your hips through to lockout a deadlift.

The Low Box Squats looks like it puts tremendous pressure on the lower spine.

Most of this shit looks horrible. Fast jerky movements and weird body positions.

The box should have rubber mats on it to relieve what little bit of spinal pressure there is.

And as for the fast jerky motions...you have to train for speed. PL is about functionality....BB is about asthetics. The training...like the people that practice them...are just different.

 

[frorider6]

Well, I try to keep an open mind about things, so I'll do the same here. My overall goals combine the body I want (big and ripped) with the athleticism I need (going into the Army).

I'll remember these exercise and may incorporate them into my training.

 

[Hannibal]

Well, I try to keep an open mind about things, so I'll do the same here.

I wish more people would do that...

 

[benchmonster]

The movements probably do look odd and jerky if you are used to slow controlled reps, but you don' t move max weights by being slow. How far could a shot putter throw if he rotated slowly?

To be strong you must be fast. No other way around it. The faster you move the bar, the more likely you are to make it past the sticking point and be able to get to lockout.

The exercises that you guys are talking about are specialized powerlifting specific exercises. They will make you strong. They may or may not make you get bigger muscles to impress the airheads, but they will make you stronger. I know this because I have been doing these things for the last 10 months and my bench has gone up over 100 lbs during that time. I am not much heavier than I was a year ago, maybe 10 or 15 lbs, and I am probably no easier on the eyes, but strength and speed are there.

Pay attention when Hannibal talks, he is very smart and well informed.

B.

 

[I'D RATHER BE DEADLIFTING]

I was just about to chime in..but I see Hannibal took care of it. Good post.

 

[k1401]

way to go Hannibal!

 

[Hannibal]

Pay attention when Hannibal talks, he is very smart and well informed.

B.

Well I thank you...I've said it so many times...the easiest way to learn something is to try to teach it to someone else. So when I try to help people understand the way that I train...I am learning about my own training.

For those of you that dont understand the relationship of Strength and Speed.

http://elitefts.com/documents/factor-of-time.htm

"How do you know if you lack strength speed? Chuck Vogelpohl was doing speed work with a visitor named Jack. They both used 405 plus blue bands and both had identical speed. Then Chuck added 90 pounds for a set. Jack couldn't do the 495. Chuck worked up to 585 and 635. How? Chuck possesses both speed strength and strength speed. Jack lacks strength speed. Chuck's top squat is 1000 at 220 and Jack's is 675 at 220.

How about speed strength? A visitor named Rocco and I were doing strength speed work. Rocco's best box squat was 415 plus two blues and a green band on both sides. When I was using two blues and a green band, my best meet squat was 900. Rocco's best is 675. Rocco lacks speed."

 

[Lumberg]

It's funny, these days the tenets of powerlifting go against what everybody learns as a newbie in the gym: slow, controlled movements.

Also, just because something is a powelifting exercise it doesn't mean bodybuilders can't use it. I got elbows-out DB extensions from a powerlifter and may they target the triceps like nothing else for me!

JC

 

[I'D RATHER BE DEADLIFTING]

Hannibal- Give Chuck his credit on his recent 1,025. Unless you just copy and pasted that, then disregard my moronic statement.

 

[Hannibal]

Hannibal- Give Chuck his credit on his recent 1,025. Unless you just copy and pasted that, then disregard my moronic statement.

Chuck V. get all the credit in the world from me. That was just a copy and paste from the article that I posted. As you can tell it is an old article. If you are FAST...you can become STRONG!!!

 

[spatts]

It's funny, these days the tenets of powerlifting go against what everybody learns as a newbie in the gym: slow, controlled movements.

Also, just because something is a powelifting exercise it doesn't mean bodybuilders can't use it. I got elbows-out DB extensions from a powerlifter and may they target the triceps like nothing else for me!

JC

BB's would be WISE to add PL training techniques, ESPECIALLY ACTIVE RECOVERY, to their program. Strength ---> size...train for strength and use less gear.

 

[b fold the truth]

I love pull throughs, dbell cleans (for rotators), and the bands. They have put more mass on my back, hams, and shoulders than anything that I have done in years.

If you don't care about strength...then no one says that you can't do them slower. Give them a try...they all hurt..lol

B True

 

[spatts]

Active recovery is probably MORE advantageous to BB's than PL's, yet PL's are the only people I see doing it. If I told you I had a syringe full of something that would help you recover twice as fast AND increase your strength AND put size on you, and the bonus was that you didn't have to worry about it re-ripping your fibers and interfering with recovery/hypertrophy from your previous workout, no matter how often you did it....you'd be asking me for a source. Well here it is:

www.elitefts.com

http://www.flexcart.com/members/elitefts/frames.asp

 

[Hannibal]

If I told you I had a syringe full of something that would help you recover twice as fast AND increase your strength AND put size on you, and the bonus was that you didn't have to worry about it re-ripping your fibers and interfering with recovery/hypertrophy from your previous workout, no matter how often you did it....you'd be asking me for a source.

And you dont have to dip into your childrens college fund as the only thing it costs you is TIME....and you dont have to worry about the DEA...or your mom or significant other finding your "stash".

http://elitefitnesssystems.com/documents/extraworkouts.htm

 

[TheProject]

Just did JM presses for the first time yesterday. Really works the tris if you can keep your elbows in. For me, getting the form down was pretty tricky, and I'm still not sure I was doing them completely right.

 

[TheProject]

Back up again...

After doing JM's again this week, I'm still not sure of the form. Did some searching, and found this description:

Lie on a bench - this is very important.

Take a close grip with the beginnings of the knurlings.

Take the bar at arms length like the start of a close grip bench.

Put the elbows out at a 45 degree angle - this is VERY important - must be 45 no more and no less.

At this angle you take the shoulders out of the movement and it also allows a greater weight to be used.

As the bar descends to the chin or throat, keep the elbows following a line of 45 degrees from the body. Note: the elbows must not drop below the rib cage. They must remain up towards the heavens or the ceiling for those that train indoors.

When you get it right the bar will stop as the forearm rests on the bicep. IF your elbows are up and you get it right, the bar will sort of hang there above your face as your bicep(resting on forearm) and the tricep tendon supports the weight. He noted that it may help to keep the wrist "cocked" at the bottom (ie flexors contracted)

After that just press straight up in the same path as you descended...Well, not YOU but the bar.

Jason W. Burnell
STRENGTH ONLINE: http://www.deepsquatter.com/strength/

 

[TheProject]

Bump for natty...

 

[Natural_Teen]

ON box squats, should one actully sit down like that or is your ass just suppose to touch it and use explosive power to drive upward? thanks for the clerification

 

[spatts]

You stop momentum, but you don't sit down and relax. You MUST stay tight.

WRT the JM presses, they are awesome for chaos recovery. On my 240 attempt at the comp, I was SO GRATEFUL that I had been doing these religiously. The bench was slick, I got out of the groove, and my right arm benched while my left arm did a JM press. It pays off.

 

[BlkWS6]

Wow talk about a resurrected thread! JM press is awesome though.