I want y'all to pay attention to the way Ash is doing these dips. See the pause at the top and the bottom. That's the only way to do them and get some carry over to your bench if that's what you're looking for

I'd bet anything he'll attest to how much harder this is than just banging them out like normal.

Great control on those bro. Exactly what I'm looking for

Also when I started lifting, remember some miscer telling me to strength train and not do brosplits because "you ever seen a guy benching 3 plates with skinny arms?"

bench went from 1 plate to 3 but arms are still the same size fml

How is what I said trash? Can you explain in scientific detail? Even if there is no other documentation of it anywhere else in the world, I have enough theoretical understanding with physics and biology that it should make sense to me if it's true.

For the record, more than 10 reps isn't "doing cardio".

You can get a cardio benefit from this, but the context you're presenting suggests there's no muscle building benefit in doing high rep sets, which simply could never be proven true outside of favorable conditions. It also matters how much you're controlling the weight. Putting a strict control over the momentum of the weight is going to dramatically isolate each specific fiber, as the activation time on each fiber is dramatically increased through the extended duration to complete each rep. You do 20 reps like this and there might not be much of any cardio benefit involved, but the massive activation time on the fibers is going to peak microdamage on the muscles.

Strength building is all about isolation, microdamage, and activation time. If a burst rep, your fibers are getting literally a fraction of a second in activation time. They have some 30 seconds to 300 seconds of life in them. You'll never breach the depth of those fibers successfully with just a fraction of a second. If you're doing a compound movement, that means the activation is also split across various other muscles, bringing the overall activation time down further. Akin to this, one needs to utilize advanced technique to peak the activation time each tiny fiber receives to prime microdamage stimulation. This involves working stricter with the weight, pausing in isotension at a climactic point of the movement, and doing super-giant sets that work into higher rep ranges.

More work, more time, more activation, more microdamage. It's very simple physics.

One thing at a time brohammer

When are you benching 315?

You sound like someone who has read some lifting concepts, and then fails to know when to practically implement them.

Also when I started lifting, remember some miscer telling me to strength train and not do brosplits because "you ever seen a guy benching 3 plates with skinny arms?"

bench went from 1 plate to 3 but arms are still the same size fml

Gonna attempt it this Friday, or maybe Saturday if I still feel a little sore/not fully recovered

I don't want to hear this attempt chit.

Your goal between now and then is to eat an entire cow and a 50lb bag of rice.

Lmao. The last person who took on Arn in a lifting discussion ended up drinking his own COPE from a fire hose.

In.

There's some asian dude that I seen on youtube benching over 4 plates, yet was skinny as phuck

Mind is blown sometimes, though I suppose it's some kind of genetic/natural physical structural advantages that cannot be trained, some guys just don't make sense lol, is like how the phuk are they lifting what they're lifting

****ity **** **** **** one night before the bench, starting to get sick. Sore throat since morn and now chills/slight fever right before bed. Been eating like a horse all week and was looking forward to Friday, now this ****. Rotten luck of piss. Gonna see how I feel in the morn

Research is controlled by Big Lab. And in athletics, usually in collaboration with Big Supp.

Those dip stations are chit‒I hate them almost as much as I do those straight arm pec-dec stations.

You need to get a dip station with the narrow bars, so you can go all the way down, until it feels like your shoulders are entirely stretched out and tucked together in the back. Those wide grip ones don't enable you to isolate the chest at all. The reason for this is because the proportions are too open. The circuit for the chest muscles goes from side to side across the body, so only movements that bring the arms inwards, and work along that circuit isolate the pecs. The narrow bars enable you to do just this. They bring your arms in, and squeeze your chest to proportions, for you to then stretch your chest out across the vertical equilibrium (in constrained proportions). Super isolation.

Those open proportions don't really enable you to isolate the chest, even if you do go all the way down and back up again. They're like hardly even worth doing on those bars.



Why is that? Care to explain how?

Nice lifts ash... looking thick/solid/tight. Hyped to see your 315 lift. Mirin bb

subscribed

i just got 295x5 tonight, will be in here to see your 315

ty men, lift isn't happening anytime this week it seems. Got sick, and flying to see gf for a week on Monday so gonna have to attempt it when I get back the week after

gOD DAMMIT

Glad you're back man

Thoughts on pausing all your bench press reps? I'm not convinced my touch and go reps carry over well to my spoto/paused reps. And, I figure if my point of training is to improve at powerlifting, the sport requires a pause.

ayyy lmfao OP.


jakes on you, pretty sure with some form adjustments you can already hit 3 plates.

As others said

1 leg drive: Plant the toes of your feet feet further back and lock your toes in place. They should never move from the place you plant them, imagine they are now bolted to the ground. The proper placement should be you can just barely touch your heels to the floor or they are mm's off the ground at most. The act of driving the heels through the floor will send power through your feet / lower body into the bar.

2 retract scapula and keep it locked in tight


3 overall body tightness. Essentially, once you're in position to bench and you have the bar above over your chest you should now be a brickchithouse locked into place. Nothing moves only the movements necessary to press. Your feet should not be bouncing moving around, your head or anything other than your elbows and shoulders. Everything in your entire body should be flexed and tight locking itself into place.

Imagine jumping off of a soft surface. You will not jump as high as you would off a solid surface because the force will be absorbed into the soft surface but the hard surface will reflect it all back.

You just need to study the mechanics of benching and you will hit it.

btw wtf is that head bobbing thing you are doing? stahp it op, stahp.