Increase Your Bench Press Strength FAST!

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  • Опубліковано 30 січ 2025

КОМЕНТАРІ • 935

  • @GarageStrength
    @GarageStrength  2 роки тому +72

    Get a STRONGER Bench Press with our Plateau Breaker Bench Press Program! 🥇💯🥇
    👉 www.garagestrength.com/products/plateau-breaker-advanced-bench-press-program

    • @shanielluciano9649
      @shanielluciano9649 2 роки тому

      Bro, i love u channel name HAHAHA, the university of squat, the house og hipertrophy the garage strength XD
      Nice content bro

    • @bathegg1693
      @bathegg1693 2 роки тому

      Nice deltron 3030 shirt👍

    • @michaelbeiber2863
      @michaelbeiber2863 2 роки тому

      Could the same or similar trick be used for deadlift, squat or overhead press?

    • @binladen34444
      @binladen34444 Рік тому

      HHHHHmjHHHH

    • @YEMEN519
      @YEMEN519 Рік тому

      Would you mind if you explain more i didn't get it i lose always to mathematics

  • @pretty_flaco
    @pretty_flaco 2 роки тому +4627

    sir, no one watching this benched 405

    • @blimp2920
      @blimp2920 2 роки тому +16

      Got ya !

    • @varnxxx
      @varnxxx 2 роки тому +28

      Bruh, I have. Almost tho.

    • @wilsonram39
      @wilsonram39 2 роки тому +48

      He just trying to flex to show he's an authority on the matter, nothing to worry about.

    • @richycazares2176
      @richycazares2176 2 роки тому +9

      My mom can... just saying

    • @BigS24575
      @BigS24575 2 роки тому +7

      And yet I can...

  • @111Panda
    @111Panda 2 роки тому +3565

    Let's say you hit 405
    Me looking at my 185...

    • @ApeWithPants
      @ApeWithPants 2 роки тому +250

      185? You strong as hell bro 💪

    • @Etriant
      @Etriant 2 роки тому +222

      Bro I've been stuck at 135 there are a lot of people worse off than you lmao

    • @alan720x2
      @alan720x2 2 роки тому +83

      @@Etriant same but today I finally did 145 for 2 reps

    • @lunatick5459
      @lunatick5459 2 роки тому +37

      My bench is by far my worst out of deadlift and squat

    • @Misterytok
      @Misterytok 2 роки тому +24

      Good shit dog, just did 135 for 8 after warm up the other day while benching and was not expecting to at all lmao, stay consistent.

  • @johndillon481
    @johndillon481 Рік тому +1508

    Bro if you bench 405 you ain’t watching this video 😭😭

    • @donaldkasper8346
      @donaldkasper8346 Рік тому +43

      If you bang out 405, you have made it, and no one needs to tell you what technique to use.

    • @johndillon481
      @johndillon481 Рік тому +2

      @@donaldkasper8346 exactly!

    • @Bigman.I.S.
      @Bigman.I.S. Рік тому +1

      the program still works regardless of ur bench

    • @lazyexercisesfitness
      @lazyexercisesfitness Рік тому +2

      I am. But he said nothing. 😅😅😅

    • @fierroswole
      @fierroswole Рік тому

      i hit 405 but i’m mad i can’t break above it lmao

  • @rjbennett3418
    @rjbennett3418 2 роки тому +557

    Ummm...if I ever hit 405 I'm not gonna complain about a "plateau".

    • @rjbennett3418
      @rjbennett3418 Рік тому +6

      @@docbeastpants I appreciate the confidence but I topped out 350 thirty years ago. 405 ain't happening.

    • @BUFFALO_cougar_slayer
      @BUFFALO_cougar_slayer Рік тому +3

      Yeah you will 😅

    • @wwt17
      @wwt17 9 місяців тому +3

      Whatever it is in life we always want more.

  • @ryancrownover4074
    @ryancrownover4074 2 роки тому +688

    Should I do partial reps also...

    • @jigc23
      @jigc23 2 роки тому +32

      No you can do full reps and fatigue your triceps prematurely leaving the chest half worked

    • @BJJSean22190
      @BJJSean22190 2 роки тому +121

      @@jigc23 Partials reps aren't fully working the chest either. You'd be better off taking a wider grip than doing partial reps.

    • @ImPredial
      @ImPredial 2 роки тому

      No

    • @lylefrancis8502
      @lylefrancis8502 2 роки тому

      ua-cam.com/video/h0Upc7fqP2E/v-deo.html

    • @RichyLucch
      @RichyLucch 2 роки тому +7

      @@jigc23 exactly, the little kids don’t understand that

  • @seboelbebo
    @seboelbebo Рік тому +60

    first step:
    bench 405

  • @drewburch5841
    @drewburch5841 2 роки тому +553

    this actually works went from 105 to 115 in 1 week

  • @cozyyl
    @cozyyl 2 роки тому +233

    i weight 149-153 and i just hit 200 on bench!

    • @efisgpr
      @efisgpr Рік тому +5

      That is quite good, 1.33 times bodyweight is no joke!!
      Next stop: 1.4, then 1.5.
      💪

    • @cozyyl
      @cozyyl Рік тому +14

      @@efisgpr 143bw 245 bench now haha

    • @bobmitch9313
      @bobmitch9313 Рік тому +2

      @@cozyyl what did you do to gain those 45lbs in 5 months? Did you do this 80/60 routine?

    • @m7r446
      @m7r446 Рік тому +1

      what did you do pls

    • @kamalsharma7958
      @kamalsharma7958 Рік тому

      ​@@bobmitch9313 beginner gain.

  • @MacBeanScottishFitness
    @MacBeanScottishFitness 2 роки тому +9

    similar to what I have been doing, allso rest and nutrition is key

  • @justincraig398
    @justincraig398 9 місяців тому +35

    Nothing sounds cooler than old school iron plates smacking together. Maybe a slap shot hitting the post is a close 2nd …

    • @al3724
      @al3724 7 місяців тому

      We straight guys like hearing a girl's butt cheeks clapping.

  • @frydayeveryday
    @frydayeveryday 2 роки тому +19

    All the way up. All the way down. All the way up. All the way down.

  • @user-dn4lg1dv5v
    @user-dn4lg1dv5v Рік тому

    Love this approach. It really helped break through a sticking point and the gains started flowing again. Solid advice. Respect

  • @Jacubp
    @Jacubp Рік тому +3

    벤치 plateau 왔을때 : 80/60 drop
    80%의 무게로 5개씩 3세트 수행, 쉬는시간 2-2.5분
    60% 무게로 17개씩 3세트 쉬는시간 1분가량

  • @farhannazmi4319
    @farhannazmi4319 Рік тому +2

    at 147, 1RM at 231. usually do 5/5 at 80%. might need to incorporate this new program

  • @MartinTeerly
    @MartinTeerly 5 місяців тому +3

    17 reps with 60% 🔥💪🏻 let's gooooo

    • @stevegeorge6880
      @stevegeorge6880 Місяць тому

      Honestly, that seems real rough following three sets of five reps at 80%.

  • @weirdphax5406
    @weirdphax5406 3 місяці тому +2

    why is the sound of plates clinging so satisfying

  • @carlosribero932
    @carlosribero932 2 роки тому +23

    Love the deltron shirt bro. Legendary old school hip hop

  • @slprt
    @slprt 5 місяців тому +1

    Thank you Jon Moxley

  • @maticulex5713
    @maticulex5713 Рік тому +18

    It’s sucks because I barely lift and I look huge. My muscles show easily but I’m nowhere near as strong as I should be. I know it’s a half blessing, but I need to get stronger.

    • @AitchBee71
      @AitchBee71 Рік тому

      Had the same issue for a while bro. Too much hypertrophy work, and not enough strength work.
      I would suggest jumping on a beginner strength program, such as the 5x5 or similar. You'll be shocked how strong you can get, and quickly.
      As a plus, it's also a lot of fun, as you get to add weight pretty much after every workout, at least in the beginning. Makes you feel like you're leveling up 😂

    • @DrOrr
      @DrOrr Рік тому +1

      Lol yeah it’s pretty embarrassing cause I have broad shoulders but can’t lift for shit especially now. I remember my senior year some freshmen were saying I look like I lift often but I struggle with only 315 on deadlift, pretty sad.

    • @RyanAl92
      @RyanAl92 11 місяців тому

      Do 3 rep sets and become a god

  • @charlieharper8477
    @charlieharper8477 8 днів тому +1

    My lord, he makes it way too difficult. For God's sake, just add a 5lb weight on either side once a month. After 2 years, that's an added 240 lbs on your bench. It's not difficult to get big, it's all about consistency. Period

  • @EquityCall
    @EquityCall 2 роки тому +116

    The black and white is actual footage of me at the gym

    • @RyanAl92
      @RyanAl92 11 місяців тому +1

      And it won't get better... 😩

  • @brett9382
    @brett9382 3 місяці тому

    I've always just done it till failure and alternated starting with incline or flat at the beginning of the workout. Never had a problem

  • @FrankCPS
    @FrankCPS 2 роки тому +13

    Deltron 3030 shirt 💪🏻 this man knows

    • @Bigcheese6875
      @Bigcheese6875 9 місяців тому +1

      Bro no one else noticed 😂😂 del 🐐

  • @juliusseizure324
    @juliusseizure324 2 роки тому

    SERIOUSLY?! This seems so simple yet BRILLIANT!!!! Rad!!!!

  • @HandleBar076
    @HandleBar076 2 роки тому +9

    We got a man of culture I see, dudes rocking a Deltron 3030 shirt!

  • @chrisfoto4782
    @chrisfoto4782 Рік тому

    I know people disagree but working the narrower range is so much safer and keeps constant tension/utilizes strongest range. More and heavier reps in your strongest range still increase growth and power.

  • @Juan_E_Dewitt
    @Juan_E_Dewitt Рік тому +13

    In high school back in the 80s, we did a similar workout. We'd start with our one rep max, and drop 20 lbs Per set until you get to the bar. Each set was maximum number of reps

    • @steelphantom9105
      @steelphantom9105 Рік тому

      Can you share your full high school program with us?

    • @Juan_E_Dewitt
      @Juan_E_Dewitt Рік тому +1

      @@steelphantom9105 in regard to the original video, I did just that with my comment. If you're talking about what our coaches had us do, that was over 30 years ago...one, I couldn't possibly remember, and two, it was pretty much your run of the mill high school athletics program. If you played sports in school you should have an idea.
      I really don't know what you're asking

    • @teagan410
      @teagan410 8 місяців тому +1

      So yall did each set until failure

    • @Juan_E_Dewitt
      @Juan_E_Dewitt 8 місяців тому

      @teagan410 yes. Exactly

  • @rudygracia5573
    @rudygracia5573 Рік тому

    I've always been amazed at some guys that don't have much muscle mass;Yet!They have a great bench press.

  • @boyscout244
    @boyscout244 2 роки тому +1409

    "Say you bench 405"
    *Cries while holding my 405 DL PR
    *Edit: it's a joke y'all, I'm proud of my PR just poking fun at the video

    • @ApeWithPants
      @ApeWithPants 2 роки тому +44

      I could probably put on that much weight in fat before I could develop to bench it.

    • @Swof99
      @Swof99 2 роки тому +54

      That’s a very impressive deadlift bro

    • @jimit.4220
      @jimit.4220 2 роки тому +7

      @@Swof99 fr this guy delusional or something

    • @Swof99
      @Swof99 2 роки тому +3

      @@jimit.4220 or wants attention

    • @Messup7654
      @Messup7654 2 роки тому +20

      @@jimit.4220 naw everybody on social media makes their impressive achievements look really unimpressive so now people think everything they do sucks and are envious of everybody who’s doing better

  • @Veketzuu
    @Veketzuu 11 місяців тому +1

    I tried this. Did 3x5 with 80%. Then 2x16 with 60%, the last rep being an insane grinder. Also took 3 min rest between every set. Once I hit 3x5 + 3x17 think I'm past the plateau.

  • @ryusnipes6284
    @ryusnipes6284 2 роки тому +68

    ain't no way he saying we should do a 3x17 💀💀💀

  • @bk_kurtz32
    @bk_kurtz32 2 роки тому +2

    Very relatable 405 for sure can bench whisky barely being able to bench 155

  • @markambrose66
    @markambrose66 2 роки тому +138

    The 3 sets of 17 doesn't seem possible 😐 after doing the 3x5

    • @RichyLucch
      @RichyLucch 2 роки тому +24

      Na usually its good to start heavy and go light for reps after but 3x17 is a lot of reps i agree w that. The 3x5 wont give you a pump or too much fatigue it’s focusing more on the CNS

    • @markambrose66
      @markambrose66 2 роки тому +5

      @@RichyLucch depends on the weight u guess but if I'm doing 3x5 normally it's heavy af

    • @RichyLucch
      @RichyLucch 2 роки тому +4

      @@markambrose66 same here I usually drop down a significant amount after a 3x5. Personally never done 3x17 after heavy bench

    • @philpeters3689
      @philpeters3689 2 роки тому +8

      17 is overkill. Doubt you'd manage 17 after 3 sets of your max. But it's something to strive for to break through the plateu. Once you get all sets of 17 the plateu should be gone

    • @reagankohler1181
      @reagankohler1181 2 роки тому +18

      I tried it after seeing this video, and after my 3x5, I got the 17 reps the first set and was dead af, the second set I worked to failure around 10 reps, 17 is insane volume. 3x12 would probably be better imo.

  • @namehere4721
    @namehere4721 2 роки тому +1

    What’s with the number 17 sir? Thanks

  • @arandomzoomer4837
    @arandomzoomer4837 2 роки тому +5

    Why are you avoiding the lockout? Shoulder issue?

  • @HimSteven
    @HimSteven 11 місяців тому +1

    Im 160 I hit 205 and I been working out for 4 months

  • @jsbart96
    @jsbart96 2 роки тому +33

    This felt like a personal attack as I’ve plateaued on bench for the past 4 years 😂

    • @supersayain1178
      @supersayain1178 Рік тому +2

      I know the feeling 😪

    • @TheRoman919
      @TheRoman919 Рік тому +1

      Brooo that sounds like torture. Increase total volume repsxsets try some new exercises, tempos and grip width. If that doesn’t help then get a coach.

    • @RyanAl92
      @RyanAl92 11 місяців тому

      What the hell, man... 4 years stuck on a plateau means your program is pure filth!!

    • @malik32345
      @malik32345 9 місяців тому

      You will get passed it I was stuck at 285 for like 2 years lol. Then got to 300 then got to 315 then 325 now within in a year and only put on about 3 ibs of lean mass just started focusing on small weaknesses and tweaking them.

    • @RyanAl92
      @RyanAl92 9 місяців тому

      4 years plateau??? You're doing it wrong, man. Unless you're benching 200+ kgs. Then it's okay to plateau there because that's going beyond what we normally should be able to lift.

  • @kevinwinner5833
    @kevinwinner5833 3 місяці тому

    I miss lifting at gyms that make that clanking sound on the bench.

  • @samstuebs5824
    @samstuebs5824 2 роки тому +9

    3x17@60% 1RM sounds physically impossible…but I’m gonna try it anyway.
    I could increase my bench or I could get crushed under the bar…either way it’s a win😂

    • @glove8888
      @glove8888 Рік тому +1

      Yeah I got 14 1st set had to drop 10 more lbs 11 then 10 reps. Don't think this is physically possible

    • @efisgpr
      @efisgpr Рік тому +1

      Your 1RM is 67% more than 60% of it.
      100/60 = 5/3 = 1.67
      If you can not do that weight 24 times, something is wrong with your muscular endurance. Time to fix it. This will do that.
      👍

  • @jacquep2363
    @jacquep2363 2 роки тому +1

    Who knew the way to improve a bench press is to bench press. Crazy.

  • @914made2
    @914made2 2 роки тому +3

    I see you with that T-shirt✊🏾

  • @bradleyjames4291
    @bradleyjames4291 2 роки тому

    I like this method, been doing it for about a year and my strit curl has gone from 135-165. Hit all the muscle has to offer so it all responds!!!

  • @lamarbrown619
    @lamarbrown619 2 роки тому +5

    And I been stuck at a Plateau😭That shit was Hilarious Bro✅🏆

  • @unohoncho7727
    @unohoncho7727 8 місяців тому

    any advice on how to make bench work chest and not shoulders? I've tried...
    1. Wide / medium / narrow grips
    2. Neutral grip with Swiss bar
    3. Dumbells instead of bar
    4. Retracting shoulders / arching back
    5. Smith Machine Guillotine press
    6. Smith machine press
    Nothing seems to work, always feels 80% shoulders 20% chest, the only thing that comes close is reverse grip bench or d/b presses but they are too harsh on my wrists

    • @christianschultz6586
      @christianschultz6586 8 місяців тому

      In all honesty I don’t think barbell bench is the best exercise for growing the chest cause it’s kind of secondary to the triceps IMO but if you do DB bench you can get a decent chest pump if you lower them to almost hitting your armpit solid for upper chest get a big stretch at the bottom go watch Dr Mike talk about it hope that helps

  • @pondcharan2343
    @pondcharan2343 2 роки тому +7

    "Upgrade your brain matter" I listened to him because of his shirt

  • @jacobgibson7597
    @jacobgibson7597 11 місяців тому

    Bounce that bar bro!!!

  • @mdd1963
    @mdd1963 Рік тому +65

    Not 15 reps, nor 20, but , dammit… 17 reps is the magic! :)😊

    • @ColonelEMHouse
      @ColonelEMHouse Рік тому +13

      16 isn’t enough.
      18 is too many.

    • @donaldkasper8346
      @donaldkasper8346 Рік тому

      @@ColonelEMHouse Never over 10 for me, or I switch to slow pause reps at various lift points and never lock out at the top.

    • @alexthegreat5009
      @alexthegreat5009 Рік тому +4

      ​@@ColonelEMHouseif you stop at 17, your pec instantly explodes

    • @ahmedmoulton3614
      @ahmedmoulton3614 5 місяців тому

      6 sets for 66 reps😈

  • @Blake.b3ar
    @Blake.b3ar 8 місяців тому +1

    If y'all want to hit 225 or even 315 bench 3-4 times a week trust me

  • @ItbeRey
    @ItbeRey Рік тому +8

    Let’s say you bench 405!
    Me with one 5 pound plates on each side:

  • @laxnapier2401
    @laxnapier2401 9 місяців тому

    Can we apply this for squats and deadlift as well 🤔

  • @seantillman2906
    @seantillman2906 Місяць тому

    My max is 245 rn…I do 3 sets of 10 at 70% so 180…once I’m able to complete 3 sets of 10 with relative ease I’ll increase weight by 5 lb increments…I’ve gained 30 lbs to my max doing this approach this year and I feel like it’s been an easy approach

  • @calthresh4940
    @calthresh4940 2 роки тому +11

    6 working sets with 66 reps of just bench. Is that your only exercise for the day sheeeesh

    • @WilliamsWrestlin
      @WilliamsWrestlin 2 роки тому +1

      Add in some lat work and triceps and you're set.

  • @stingytrevor
    @stingytrevor Рік тому

    how long do you follow this program for? 1 month?

  • @Ezra_skywalker
    @Ezra_skywalker Рік тому +3

    Let's say you bench 405
    Me: 275 take it or leave it

  • @BruceAlmighty1
    @BruceAlmighty1 9 місяців тому

    This actually does work. Did something very similar to break 405 first time.
    I did more focus on negatives, overloading, isometrics, and 30-50% 10x10 mixed with alternating heavy days.
    Then 1x per week very high volume sets, like 225 for 50+ reps total.
    Only used low rep, heavy heavy sets to track and measure progress for the most part.
    And if you bench sucks, train your back... Train your rotator cuffs muscles EVERY DAY, every warmup first do a pull before you even touch the bench.
    You'll be happy when you don't look and feel like shit and still have a garbage bench.

  • @davidb5299
    @davidb5299 2 роки тому +27

    I really miss the sound of metal 45s rattling

  • @lanewebb1328
    @lanewebb1328 2 роки тому

    Why are high rep sets over 12 beneficial? More bloodflow to muscles which means more gains?

  • @TheFrostFilesPodcast
    @TheFrostFilesPodcast Рік тому +3

    I rotate my days between 4 sets of 12 and pyramiding to max and it went up super fast no plateaus

    • @r.y3987
      @r.y3987 Рік тому

      Can you explain more how you did this

  • @msfkmsfk
    @msfkmsfk Рік тому +1

    I like this idea for plateaus like he said but you should probably do this workout with only one exercise like once every other week because your gonna need the time to recover.

  • @Mal-ck1gh
    @Mal-ck1gh 2 роки тому +9

    How about 3 x 5 with full ROM and more TUT by going slower ?

    • @c.hustle7790
      @c.hustle7790 2 роки тому +5

      if he followed this advice his max would not be near 405.

  • @Riyad.I
    @Riyad.I Рік тому

    Im a beginner started 3 months ago. My max is 105kg. I’m gonna try this and come back to tell you my progress :)

    • @DrOrr
      @DrOrr Рік тому

      Impressive if true

  • @luizfelipesimonribas
    @luizfelipesimonribas 2 роки тому +8

    And I do half moviment to?

  • @TheSavageViking1
    @TheSavageViking1 7 місяців тому

    This was very informational. Now what are the instructions if you do bench with proper form?

  • @HaIsKuL
    @HaIsKuL 2 роки тому +5

    Use chains hanging down to the floor to break plateaus. The load gets easier the lower it gets. You can replace it with the equivalent weight when you've adapted to it.

    • @TheDeepestbluest
      @TheDeepestbluest Рік тому

      Or use bands, way cheaper, way easier to carry and way easier to use, also superior to chains

    • @bigggmoustache8868
      @bigggmoustache8868 Рік тому

      Holy shit I never knew realized the difference in resistance low vs high. I just thought it was machismo shit lmaooo

  • @Jolly-Green-Steve
    @Jolly-Green-Steve 7 місяців тому

    I do basically the same thing in my workouts by making my top set(after 1-2 warm-up sets) a cluster set or 5-5-8 with 20-30 seconds rest between each section then a few days later doing 2-3 sets of 15-20 rep push ups.

  • @taylorrabbitt4382
    @taylorrabbitt4382 2 роки тому +240

    Great half reps

    • @c.d8455
      @c.d8455 2 роки тому +46

      Says the guy that can’t bench 225

    • @badboycooking
      @badboycooking 2 роки тому +92

      @@c.d8455 what does that have to do with his shity range of motion

    • @user-zi4sf6zf9d
      @user-zi4sf6zf9d 2 роки тому +3

      And very little TUT

    • @blazorb5907
      @blazorb5907 2 роки тому +7

      Its fine, he worked the hardest area anyways.

    • @blueprince2330
      @blueprince2330 2 роки тому +9

      My first thought as well. I can't move 405, but I always thought full range of motion mattered.🤷‍♂️

  • @yaki7757
    @yaki7757 Рік тому

    I had joined the powerlifting at my school and I’ve lifted weights before but never bench squat or deadlift I weighed 144 at the moment and I only did power lifting for 1 month I went from bench the bar to 155 I went from squaring the bar to 185 I went dead lifting a plate to 315 in a month

  • @jinglelingle26
    @jinglelingle26 Рік тому

    Whats the science behind 17 reps?? I know about percentages and certain rep ranges but just wondering about such a specific number

  • @seandan7873
    @seandan7873 2 роки тому +4

    Can anyone say "full range of motion"?

  • @777STMIA
    @777STMIA 4 місяці тому

    Looking good bro...405!

  • @Tehnubwaffle
    @Tehnubwaffle Рік тому +15

    My max bench is 220 so I did 3x5 (175lbs) but couldnt do 3x17 (135lbs). I did 14,10,10. 17 reps is some pretty crazy volume after the first 3 sets

    • @iMaDeMoN2012
      @iMaDeMoN2012 Рік тому +4

      That's because you should be doing 130lbs.

    • @slowgainsnonstop2882
      @slowgainsnonstop2882 Рік тому +1

      But did it help tho?

    • @Tehnubwaffle
      @Tehnubwaffle Рік тому +3

      @@slowgainsnonstop2882 Im not sure, my tested max bench is 225 now but I think I do a little bit heavier. I just did 5x5 for the major lifts consistently and eventually got there.

    • @slowgainsnonstop2882
      @slowgainsnonstop2882 Рік тому +2

      @@Tehnubwaffle its funny i just tried it out for my incline bench session. I will post the video on my channel. The workout was crazy but I loved it.

  • @D_Africana
    @D_Africana Рік тому

    I used this 5 months ago when I just started going to the gym I was barely benching 135 now I bench 240. I used the 80% of max for 3-5 reps 3-5 sets only

  • @SPECTR-qv3ku
    @SPECTR-qv3ku 8 місяців тому +9

    Lets say I hit 405...I'll just say it and never show it!

  • @adamshearer693
    @adamshearer693 Рік тому +1

    Can this apply to the squat aswell

  • @user-uy9pd6dr5y
    @user-uy9pd6dr5y 2 роки тому +15

    Is it ok to do it half reps and banging the weight of the chest cause that’s what you did

  • @cesareoespinoza5642
    @cesareoespinoza5642 2 місяці тому

    What if I did that backwards? Like instead of starting off heavy I start light and start going heavier on my next three sets?

  • @HudLuc5010
    @HudLuc5010 2 роки тому +7

    This is perfect for me since I definitely bench 405 !

    • @DeSouza789
      @DeSouza789 Рік тому

      Same here….I maxed out 430lbs back in 2019, also during that time my best with 405lbs on the bench was for 4 reps back to back. I then lost some strength after losing some weight from having the flu, however I then built my strength back up to the 405lbs weekly on the flat bench right before I was going to do a 450lb 1rm in Sept 2021 to then get sick with Covid in the first week of Sept. I lost 30lbs from Covid. It’s taken me quite some time to get back to benching 405lbs again now every other week. My ass to grass squats have also gone up to 405lbs every other week as well and today I squatted 425lbs ass to grass after doing a set of 2 reps with 405lbs back to back before it. I then did a drop set with 315lbs for 7 afterwards. I’m trying to get my strength up to higher squat and higher bench weight to where I can comfortably squat and bench 450lbs regularly.

  • @joshuaswilling9428
    @joshuaswilling9428 Рік тому

    just did this, great workout good pump

  • @russianmaniac3125
    @russianmaniac3125 2 роки тому +3

    Been in a plateau for 6 months 🙃

    • @dmag85
      @dmag85 2 роки тому +1

      Try eating more? Training your shoulders and triceps hard as well? Train with dumbbells as well? Explore different rep ranges? ISO holds? Pin press? Different angles? 😊

  • @johnantolik6194
    @johnantolik6194 Рік тому

    do you just add weight each week?

  • @chucklos-lw8me
    @chucklos-lw8me 2 роки тому +3

    I tried this today. 3×5 no problem. 3×17?😬 first set... 17 reps, second set 12 reps, third set... 8 reps 😩
    Got a killer pump, though, and will continue doing this.

  • @ssblue9576
    @ssblue9576 2 місяці тому

    how often do i do it a week?

  • @RedWolfDrift2000
    @RedWolfDrift2000 10 місяців тому +3

    The math ain't mathing...

  • @TrendSparks-n2f
    @TrendSparks-n2f Рік тому +1

    I did 60 kg for 5 reps last week and today, I did 60 kg for 10 reps!

  • @wbthisisprivatethanks2140
    @wbthisisprivatethanks2140 Рік тому +3

    You gotta love the sound of the plates

  • @JapaneseDog1
    @JapaneseDog1 Рік тому

    this works with anything, aside from the half repping. If your weighted pull up max is like 90lbs, then do like 50-60 lbs of like 5 clean pull ups. then drop that to 45 then 25 then no weight. Then what you can do is use a resis band in the end

  • @DenyTheFleshCalisthenics
    @DenyTheFleshCalisthenics 2 роки тому +4

    All he said was muscle hypertrophy in a scientific way. “Sarcoplasmic”

    • @liamwilliams1494
      @liamwilliams1494 2 роки тому

      I might be wrong, but it med school we learned that “sarco” meant flesh, so that doesn’t make sense to me

    • @charlesborel8493
      @charlesborel8493 2 роки тому +1

      There is a big difference between myofibrillar and sarcoplasmic hypertrophy. I could explain it but you be better off looking up what it means, a lot of people don’t know the difference

    • @DenyTheFleshCalisthenics
      @DenyTheFleshCalisthenics 2 роки тому +1

      @@charlesborel8493 same thing muscle hypertrophy is the general term, sarcoplasmic and myofibril are just two parts that make up muscle hypertrophy

  • @theartifactandtheliving
    @theartifactandtheliving 3 дні тому

    Im stuck at 390 but maybe if I focus on that rep range he's doing it might carry me the rest of the way. I can't let 15 lbs stop me!

  • @big-daddy-o8576
    @big-daddy-o8576 2 роки тому +15

    Go slower with full range of motion, and you’ll also get bigger muscles.

    • @efisgpr
      @efisgpr Рік тому +2

      The man is a world class strength coach. He had 5 athletes in Tokyo.
      Just do it and learn.
      Taking tension off the pecs would be detrimental to their hypertrophy.
      This is also a short about strength, not size.
      Just do what he says and do it the way you said too...after your bench shoots up by implementing this. Over time,that will allow you to build a lot more.
      Plus, sounds like you need to read up on maintaining constant tension. No disrespect, just seems quite clear.
      We all learn and grow by exchanging information.

    • @BillySmith-np5zn
      @BillySmith-np5zn Рік тому

      I disagree Ive gotten stronger by learning to explode with every rep with max power, going slower is good for looking bigger but it makes it harder to be explosive and lift more weight with reps of 1-5.

  • @tigerspar1
    @tigerspar1 2 роки тому

    How many times a week for this method?

  • @Lucky73678
    @Lucky73678 Рік тому +6

    405. Ok i am at 135

    • @muza45
      @muza45 Рік тому +1

      Any tips I can’t even do that

    • @igee1605
      @igee1605 Рік тому +2

      ​@@muza45bulk

  • @pigdogcheap1773
    @pigdogcheap1773 2 роки тому +15

    yeaaa nice train that rib cage

    • @footballover01
      @footballover01 2 роки тому +10

      That form though 😂

    • @KSMmaster
      @KSMmaster 2 роки тому +8

      Bounce press 👌

    • @verbesserer8763
      @verbesserer8763 2 роки тому

      when the wait is that light for you that is how you rep it out to get the most reps

  • @mishrakanav333
    @mishrakanav333 3 місяці тому +1

    Best way to increase bench is 4×4

  • @mosayed4867
    @mosayed4867 2 роки тому +5

    If he can’t back this up with a controlled study then this is nothing more than bruh advice.

    • @ОчереднойШкольник-г7р
      @ОчереднойШкольник-г7р 11 місяців тому

      nobody does this kind of studies (most of the studies include untrained individuals). the problem with this video is his form and the fact that there is not anything special about 17 reps and all the shit he is saying

  • @djjameshayes9766
    @djjameshayes9766 9 місяців тому

    Great advice, I might try those half reps next time too 😅

  • @chrismaguire9532
    @chrismaguire9532 Рік тому +6

    235 multiple sets of 17?! Is this guy a retired nfl lineman Jesus Christ

  • @leonardo6418
    @leonardo6418 Рік тому

    How are we supposed to overload this?

  • @OGgrinder
    @OGgrinder 2 роки тому +5

    Dont bounce the bar off your chest like a trampoline like this guy. Unless you have an ego the size of his and need to compensate

    • @HunterRussell
      @HunterRussell 2 роки тому +1

      It got him benching 405 sooooo

    • @kevina.2269
      @kevina.2269 2 роки тому +1

      ​@Hunter Russell so it's good ?
      You can do shitty things and get good results.
      You're just gonna pay the price. If you go to the gym for the sole reason of hitting 405 fine

    • @HunterRussell
      @HunterRussell 2 роки тому

      @@kevina.2269 I don't think its bad. Depends on what ur training for. Like if u wanna compete then don't bounce but if ur just lifting to get strong or whatever it doesn't matter

    • @kevina.2269
      @kevina.2269 2 роки тому

      @Hunter Russell I think it matters that you don't risk injury by moving weight you can't control by bouncing it off your sternum and doing half reps.
      I want to be strong and healthy with no injuries.
      Why value strength so much you take these risks if you're not a competitor?

  • @CreeperKiller420
    @CreeperKiller420 9 місяців тому

    Are fast explosive reps with a controlled down portion, better for strength building than overall slow controlled reps?