By the fourth week the lifter has already completed 48 total reps with the Sling Shot at very manageable weights. He has put up multiple 600+ pound raw bench presses and multiple 900+ pound geared bench presses. My recommendation is the Original Slingshot, which will suit most people who want to overload the bench press. In fact the strongest bench presser in the world Julius Maddox continues to use this once every 5 days training frequency as he chases an unfathomable 800 pound bench press. The bench press is a surefire way to add meat to your pecs as long as your mechanics are sound. 9. You may feel like you need to pull the bar down, which will require you to use your upper back musculature a bit more than you would in a raw bench press. Each workout you are going to work up to a triple, double, or single on the competition bench press to start your workout. Twenty years from now you will be more disappointed by the things that you didnt do than by the ones you did do. **All exercises performed with 70% of weights used during weeks 1-3. Make sure the rack, bench, and rack accessories are all set up properly. (Yes, Heres Why & How To Use Them). You can click right here to watch the training video for the week 10 heavy bench workout: This was James competition week! Pick a weight that you can do about 3-6 repetitions with, bust out the set, and then do this calculation: One Rep Max = (Weight Lifted * Number of Repetitions)/30 + Weight Lifted. So I use the slingshot every other bench workout (as long as it's at . On the RPE scale, your accessories should be registering a 9. View our Privacy Policy and Terms of Service. Lets use the same example of 5 X 5 at 70%. The Research Behind Using a Slingshot For Bench Press, The Benefits of Using a Slingshot For Bench Press, Training Protocols For Using The Slingshot, allows you to handle about 10-15% more weight in the bench. You can click right here to watch the training video for Vincents week 5 bench press workout: **Performed at 113% of his projected 1-rep max, *****Performed at 81% of his projected 1-rep max, ****Performed at 70% of his projected 1-rep max, *****Performed at 83% of his projected 1-rep max, **Performed at 93% of his projected 1-rep max, ***Performed at 81% of his projected 1-rep max, ****Performed at 88% of his projected 1-rep max, *****Performed at 68% of his projected 1-rep max, **Performed at 95% of his projected 1-rep max, ****Performed at 93% of his projected 1-rep max, *****Performed at 70% of his projected 1-rep max. As you have probably noticed, there are no specific isolation movements listed. So for me, it just trains the part of the movement I'm already good at. He is best known for setting the heaviest raw squat record in history, which still stands to this day.Ray also competed at the 2023 Powerlifting America (AMP) Classic Open Nationals on February 24th, where he won his seventh national title, and cemented himself as a living icon of . On this upper body accessory day you train your chest/shoulders/triceps again but overall the workout is not nearly as taxing as your main heavy day. This training program is nine weeks long, with three workouts per week. Conclusion | The Josh Bryant Bench Press Program! Option #1: Bench press once every 7 days, one push workout per week. Bodybuilding chest day (once per week) = 25 sets per day focused on chest/bench, Pyramid bench program (5 times per week) = 5 sets per day focused on bench. This was originally done to give him some additional rest between lower body training sessions but as you will see it also worked perfectly for driving up his bench press numbers. This will provide you with two max fatigue phases, two high volume stages, two super-compensation phases, and two max-out phases. You have to lift heavy to elicit a response in your fast-twitch muscle fibers. Buy on Amazon: 7: M . The slingshot is an upper body device that wraps around your elbows and allows you to handle about 10-15% more weight in the bench press. The SlingShot may be a beneficial training tool for the bench press for training through injuries, for deload phases and for learning the movement patterns associated with the bench press. This does two things. All of these different exercises work together to drive up your strength on the competition bench press. Bell says to flex your chest as high as you can while keeping your lats tight. Journal of Trainology,6(2), 47-51. version of yourself. Normally it would be very difficult to perform 2 reps at 93% of your 1-rep max. 4In a world where it seems like a possible training style has already been mapped out Josh has invented a strategy for bench press program design that is as unique as it is effective. This chart (same as above) is a quick way to find out how hard your sets should be: If you are working with a timeline of 12 weeks, the best option is to do two cycles of the 6-week plan. Furthermore, this conjugate style of alternating exercises is well known throughout the strength community for its ability to stop plateaus in their track. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! Personally, I like to use the Slingshot when Im increasing my bench fress frequency. The sling shot is an elastic piece of material that helps you bench-press more easily. Get STronger in 30 Days with my 30 day program for bench. Many of his athletes train heavy for 3 weeks followed by a 1 week deload workout to recharge the central nervous system and to allow your body to super-compensate. The extreme opposite of this is what you want instead: extreme tightness and tension upon liftoff. We stand to empower those who seek to improve their life through fitness. Slingshot bench press Bench Accessory 2 Push press Incline bench press Seated barbell press Standing overhead barbell press You will also find some slots for isolation accessory exercises in most of the workouts. You no doubt learned in grade school that the shortest distance between two points is a straight linethose basic physics still apply. After the speed reps, James moves onto two key supplementary exercises: the reverse band bench press and v-bar dips. If you enjoy this article, youll probably also like our guide on the 10 BEST BENCH PRESS ACCESSORIES TO INCREASE STRENGTH AND TECHNIQUE. We stand to empower those who seek to improve their life through fitness. In the elite lifter, we see that the bar is being pushed back while also pressing up. Why just initially use high frequency then? Use the percentages to keep you honest on days that you feel like death, and use RPE metrics on the good days to accelerate your gains. After 7 weeks of hard training your bench press strength should have increased at least a little bit so this shouldnt be too much of a problem. Always ask your doctor for medical, fitness, or nutritional advice. The sling shot is an elastic piece of material that helps you bench-press more easily. However, it is sometimes necessary if you are trying to squeeze all of your bench pressing workout into one single workout during the week. He actually has his athletes alternate between sets of overcoming isometrics and sets of speed bench presses. In terms of the technique, there are some differences that youll want to note. This top set is slightly sub maximal (but still very hard) and is based on specific training percentages that are covered in Part 2 of this article. Buy on Amazon: 2: SAWANS Bench Press Sling Power 9.00. Lastly, high intensity for each workout is critical to invoke Hennemans size principal. Marcy Flat Utility 600 lbs Capacity Weight Bench for Weight Training and Ab Exercises SB-315 ,. Message frequency varies. 8. You can click right here to watch the training video for the week 4 heavy bench workout: **Performed with 70% of weight used during weeks 1-3. Do Bands Help Bench Press? The spreadsheet presented under this sub-heading caters to the Taper Version of the Deathbench Program. Mark Bell's Sling Shot Mark Bell - Super Training Gym 381K views 9 years ago Stronger In 30 Days Bench Press Program by Mark Bell Mark Bell - Super Training Gym 502K views 6 years ago Casey. Whether you are looking for a 30 day bench press program or a 12 week cycle, you're covered. In other words, what is the one thing he is doing that no one else seems to be doing? It's comprised of a thick, stretchable fabric that helps keep your arms locked in a sound bench press position and provides support at the bottom of the lift. The plan is designed so that high levels of fatigue accumulate in the beginning weekas the weeks progress the frequency is dropped to begin peaking for top-level strength with higher levels of intensity. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. However, this is precisely the reason why you need a spotter, especially in the phase when youre still trying to master the technique while using the Slingshot. All of the training percentages are based on a projected 600 pound bench press. Speed Bench 4-6 sets 3-4 reps heavier each week. In a study by Dugdale et al. These speed sets also serve as a form of cluster sets which have been repeatedly shown in the scientific literature to work AWESOME for creating long-term training adaptations. If theyre not, you risk hurting your shoulder joint, which you need for all pressing and pulling motions. The top set should be hard but NOT an absolute grinder. HAPPY BENCHING! This is because as you bring the bar to your chest, the slingshot will be storing elastic energy. So, if youre looking to get practice at handling heavier loads, then the Slingshot is definitely an effective tool. Compare that with a plan that has only 3-5 sets of bench per session, but more sessions per week. Rather, I would pick a set and rep range with a bar load that you would normally do raw, and perform it using the Slingshot. Let me say first that the sling shot is a great addition to anyone's chest routine , I have been a gym rat for over 30 years and this simple device . Nylon Bench Press Sling Shot, Help Correct Strength by Correcting Bench Press Position, Make Posture and Strength More Standardized - Red L Nrpfell Bench Press Protective Powerlifting Strength Increase Nylon Band Weightlifting Elbow Sleeves Fitness Strap Still not convinced? Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. While RPE is phenomenal for pushing yourself, it can be an easy way to rationalize taking an easier workout day because you dont feel in the zone enough. Download Deadlift Program In reality compensatory acceleration training is just another name for the dynamic effort method as featured in the Westside Barbell training program. Take a look at this now-famous bar path image showing the difference between a novice lift and a world record bench press. Part 11: Vincent Dizenzos Bench Press Program. Jump to the Routine 3 Days 11 Yes Edgar Artiga Day by day we toil among our fellow iron warriors, heaving weights thousands of times over the course of our training journey. This allows you to expose your muscles to much greater loads than they would otherwise be capable of lifting. You can unsubscribe at any time by replying STOP or clicking the unsubscribe link (where available) in one of our messages. It enables you to overload the bench press, like knee straps do in the squat for example. After a deload you should be ready to put up between 105-110% of your original 1-rep max in the powerlifting meet! So theoretically you should be able to perform a greater number of reps before your triceps fatigue. Cable or Machine Flye: 3 sets of 12 repetitions. Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. Buy on Amazon: 5: Sling Shot Mark Bell Pushup 8.30. Instead, a new technique has emerged: RPE training. To buy the Sling Shot and other products, visit howmuchyabench.net. Influence of the Slingshot bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters, The Slingshot can enhance volume-loads during performance of bench press using unaided maximal loads. Here is what one of Vincents typical bench press workouts looked like while working with Josh Bryant: As you can see this is an absolutely ENORMOUS amount of volume! You can click right here to watch the training video for the week 9 heavy bench workout: You can click right here to watch the training video for the week 9 accessory workout: **Performed at 96% of his projected 1-rep max.
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