Programming RSS

15-20 Reps This is going to target endurance. This is important to us as a powerlifter for staving off fatigue. Even at lower rep ranges. It will also allow us to become better recovered. This is also an awesome rep range for certain isolation moves such as triceps 8-12 Reps This is fantastic for muscular hypertrophy. This is a great blend of weight and time under tension. If you want to add size and work capacity, you'll want to put the bulk of your training here. Great for accessories and offseason benching 4-6 Reps These are strength based reps. Strong...

Tempo bench press is something I like to program the first 1-6 weeks after a meet, or as a way to get a lifter to work on control. Since the most muscle breakdown occurs on that eccentric/downward phase, it's a great opportunity to build some muscleThe tempo I most often use with my athletes is 5:1:0. That is a 5 sec eccentric, 1 sec pause, and an explosive press upwards. I also accompany this with a long holdAgain, a great opportunity to break down muscle, increase time under tension, and work on controlNo matter what variation or what rep scheme,...

I'm going to start this with a disclaimer. These milestone videos relate more to the average trainee. Everyone's path to these numbers are going to look a lot different but this is general progressive advice. This is a carry on of our how to bench 225 and 315 articlesI'd consider this an advanced level. There are some lifters who might never capture a 405 lb raw bench. The progressions you'll hear me talk about here are more advanced concepts.Some things to consider. At these higher levels, it's a great idea to have a coach. Programming has to become specific and...

We have to look at the big components that go into training successfully to really dissect where you might be going wrong or could look to make improvements.Technique You may be stuck doing the same thing over and over and hoping to see different results. If you've had the same technical issue, it's time to find ways to change it, not just put it on the back burner. That may require you taking a step back in how much you can lift to make the necessary adjustmentsEither that or you know what you need to do, you're just not sure...

  The touch and go bench may be holding you back! I know how a lot of lifters think... "I'll just continue training how I've been, see my numbers increase, at the meet I'll be fine" Not the mentality you want to fall into! I'd much rather make training feel like hell for a lifter so the meet is the easy part! That includes, pausing everything!The pause isn't just a way to challenge you and standardize the bench in competition, but it's a unique training effect that you need to, well... train!The pause is an isometric contraction at chest level....