Great quick breakdown explanation of the different grips & why they’re important & how it all works. This can be a helpful technique to include in most strength training programs. 💪
How amazing would it be to get to train with 2 legends like John and dave both men have helped my training just by watching these videos great work hope to be watching and learning from you both for years to come
One thing I will say is if you are used to using a certain bench grip, been using it for years and never go much wider. Be very careful going finger on the ring wide. Think about backing the weight off a fair bit and really make sure you pay attention to using proper form and where the bar is in relation to your shoulders. I am fairly short arms and my usual bench grip is ring kinda between my pinky and ring finger, sometime under the ring finger. I was playing around with a wider grip in an effort to potentially cut ROM and lift more down the road for power lifting. I'm not crazy strong by any means, I am pretty light at 145 lbs bw, and my max prior to this was about 255. I backed the weight all the way down to 135 while doing a wide grip, ring under pointer finger. Form was good but it was deff harder. But the next day I woke up and could barely lift my left arm. Damn near tore my rotator cuff doing the wide grip without being used to it. Even 135 was too heavy. Dr. said it is sever tendinitis. Never had a shoulder problem before. Been two weeks and it doesn't hurt much now, but I still don't trust it enough to lift on it. Nothing wrong with a wide grip, but don't change it too drastically from your usual if you aren't used to it. Work your way out over time and be sure you keep your form on point. Shoulder injuries are a bitch.
Great vid John and Dave. You too have helped me so much. Tonnes of information that has prevented me from injury and increased my strength. You are both natural coaches. Cheers guys!
Hi John more of these please! I’m learning all the time and the way it is presented to us by yourself and Dave is exceptional. Best wishes. Jim Harrison. Chester. UK.
What I love about these methods, is one my goal is to get stronger/speed with my strength to be explosive. It can be applied to anyone regardless of how strong they are. using RPE and % ranges, allows anyone to follow develop. It has worked well for me.
I was in the same boat. I got a Mark Bell slingshot and it changed everything. Forced me to fix my form, supported my shoulders, and helped me develop explosiveness in my bench.
I honestly don't miss doing flat bench I mean this video made me miss it a little bit but I've been getting a great pump mixing it up with dumbbells and other exercises, I put up 325 when I was younger n all juicy lol so I'm good with that, no interest in trying to get to that weight again I'll just beat myself up, longevity is the mindset now why I love John's videos
Thank you for this John and Dave, very interesting video. Do you think this varied grip is applicable to an advanced benchpresser i.e 440+ lbs raw? Also, when is the program coming out?
So how often should we incorporate speed benching ? Every week? Every other week? Once a month? Should it replace your typical bench routine when done or should it be used in conjunction with ?
How long rest period should you have when we talk about this exciersise? If we think about bodybuliding style we often talk about 1 min up to 2 min rest and so own with other time periods of cluster sets of cours and so own. But your belife is that you should have as long rest as you need we you go for your set of 6 and top set. But in this case we going 9 sets of 3s. Something you do not show that often on this channel and not that often the latest 2 years I guess. Want more of your viedos with Dave you teach so much for a youngseter swed like me :)
Speaking of programs. Have you thought about making bundles so people know which programs to put together based on what you think synergizes best? Like mountain dog training stacks.
A little confused here. So they did 9 sets total with 3 reps apiece. Was it close, mid, wide then repeat 2 more times or close 3x, mid 3x & wide 3x? And then what is the timing between each set? Went a little fast but not sure I heard that in here? Would like to try it in my chest workout today.
It was mid, close, wide btw 3 reps mid (first set), 3 reps close (second set), 3 reps wide (third set), then repeat until you get 9 sets, so basically it's 3 sets on each grip position. Usually is programmed in a 3 weeks wave, keeping the same % or slightly increasing (50-55%), adding sets and then deload on the 4th week. They didn't mention the rest, but it's between 45-60 seconds, no more.
Remember that nothing is set in stone when it comes to training, so there are tons of ways to vary it up but Dave is still of the mindset that you do 9x3: 3 sets close, 3 sets mid, 3 sets wide. There's no exact reasoning for this as I have heard multiple WSBB lifters say that they did that so they could keep track of how many sets they've done in total. I've done plenty of training with using only one grip for all my sets. Timing between sets is anywhere from 30-90 seconds, depending on goal and conditioning. I tend to stick to an EMOM just to keep it simple since I train by myself and have to watch the clock.
@@noah5291 well i don't know how high the case/death rate is in the area ... I was just asking out of curiosity, the whole issue is quite political/complex
Huh. This was a lot of talking and not a lot of showing. I'm pretty confused - how long do you rest between sets, how many sets with each grip, is there a certain number of times per week or month this style should be used... I feel like there's other variables and factors they talked about too so who knows what to do with any of that. 🤔
Its usually used as conditioning, 45 sec to a minute rest periods. Also it starts as 3 sets of 3 reps with each grip. So start at 3 wide, then 3 medium, 3 close. The original Westside plan was 2 heavy and 2 speed days in a 7 day span.
Link to the Powerbuilding program: mountaindogdiet.com/programs/the-unity/
I know it is quite randomly asking but does anybody know of a good website to watch new movies online?
I can't believe we get to watch these videos for free! Your videos have helped me so much in the gym not only to make gains, but also to avoid injury
I can. John is benefiting from these videos in other ways than you personally paying him.
Hey, Mr MD, how about a 500k special documentary style, with some ancient archive footage from the late 80s?
I wholeheartedly agree
Congrats on 500k John! Huge milestone! You’ve truly became such a great role model to so many, including myself
Great quick breakdown explanation of the different grips & why they’re important & how it all works. This can be a helpful technique to include in most strength training programs. 💪
1:26 most important point for me
How amazing would it be to get to train with 2 legends like John and dave both men have helped my training just by watching these videos great work hope to be watching and learning from you both for years to come
rest in peace king
Definitely will improve my dynamic work! Thank you guys!!
One thing I will say is if you are used to using a certain bench grip, been using it for years and never go much wider. Be very careful going finger on the ring wide. Think about backing the weight off a fair bit and really make sure you pay attention to using proper form and where the bar is in relation to your shoulders. I am fairly short arms and my usual bench grip is ring kinda between my pinky and ring finger, sometime under the ring finger. I was playing around with a wider grip in an effort to potentially cut ROM and lift more down the road for power lifting. I'm not crazy strong by any means, I am pretty light at 145 lbs bw, and my max prior to this was about 255. I backed the weight all the way down to 135 while doing a wide grip, ring under pointer finger. Form was good but it was deff harder. But the next day I woke up and could barely lift my left arm. Damn near tore my rotator cuff doing the wide grip without being used to it. Even 135 was too heavy. Dr. said it is sever tendinitis. Never had a shoulder problem before. Been two weeks and it doesn't hurt much now, but I still don't trust it enough to lift on it. Nothing wrong with a wide grip, but don't change it too drastically from your usual if you aren't used to it. Work your way out over time and be sure you keep your form on point. Shoulder injuries are a bitch.
Great vid John and Dave. You too have helped me so much. Tonnes of information that has prevented me from injury and increased my strength. You are both natural coaches. Cheers guys!
Congratulations on 500k Sir! Your videos are a great help to many. Thank you!
Hi John more of these please! I’m learning all the time and the way it is presented to us by yourself and Dave is exceptional. Best wishes. Jim Harrison. Chester. UK.
Love how you guys work together.
I 💘John Meadows
well this was a great video, i needed this information
Video footage is super sharp and clear. Impressive.
Great video and explanation
What I love about these methods, is one my goal is to get stronger/speed with my strength to be explosive. It can be applied to anyone regardless of how strong they are. using RPE and % ranges, allows anyone to follow develop. It has worked well for me.
I see Dave Tate in the thumbnail, I click that bad boy.
500k, congrats John! 🤘😁🤘
Congrats on 500k subs mountain dog
Thank you for such good content.
Congratz 500k !
Congrats on the 500k John. Keep doing what your doing!
Was about to go back to sleep till I got the notification 💯
Best fitness channel on UA-cam
Man, this makes me want to bench, which I swore off due to a shoulder injury
Obviously I have no clue about your injury but find a variation or another push movement you can do!
@@aspenwagon04 work well with dumbells so I have no complaints, I also can do incline bench every other push workout
I was in the same boat. I got a Mark Bell slingshot and it changed everything. Forced me to fix my form, supported my shoulders, and helped me develop explosiveness in my bench.
I honestly don't miss doing flat bench I mean this video made me miss it a little bit but I've been getting a great pump mixing it up with dumbbells and other exercises, I put up 325 when I was younger n all juicy lol so I'm good with that, no interest in trying to get to that weight again I'll just beat myself up, longevity is the mindset now why I love John's videos
floor press could be worth a shot. it's meant to be done explosively anyway
Thank you for this John and Dave, very interesting video.
Do you think this varied grip is applicable to an advanced benchpresser i.e 440+ lbs raw?
Also, when is the program coming out?
Always a pleasure
Vary the grips! Love it. Thanks man.
Thank you.... Always learning 💪🏾👌
Thanks for the info
Thanks for sharing. What percent of your 1 Rep max do you suggest for speed? Can you do a video for speed? Something for fighters that will help.
if I am 6 feet four inches should I always put my index fingers on the ring for bench press?
Great video!
So how often should we incorporate speed benching ? Every week? Every other week? Once a month? Should it replace your typical bench routine when done or should it be used in conjunction with ?
If you bench twice a week, use the 2nd session for your speed work. Do max effort or what ever you normally do on the first day.
awesome stuff! please more videos with Dave, please! Thank you John for sharing so much great content
How long rest period should you have when we talk about this exciersise? If we think about bodybuliding style we often talk about 1 min up to 2 min rest and so own with other time periods of cluster sets of cours and so own. But your belife is that you should have as long rest as you need we you go for your set of 6 and top set. But in this case we going 9 sets of 3s. Something you do not show that often on this channel and not that often the latest 2 years I guess. Want more of your viedos with Dave you teach so much for a youngseter swed like me :)
So its gonna give us free explosive strength. Wow! I want this, my favorite exercise is bench press 🔥🔥💪💪
When will the program be out? And will it be on the Elitefts website?
😁 can't wait for the release of the new program! 🇺🇸💪
Two legends ❤️
im so out of shape and weak , its so sad but getting there.
I'm way stronger now. Ayyy! Rip mountain dog
Speaking of programs. Have you thought about making bundles so people know which programs to put together based on what you think synergizes best?
Like mountain dog training stacks.
A little confused here. So they did 9 sets total with 3 reps apiece. Was it close, mid, wide then repeat 2 more times or close 3x, mid 3x & wide 3x? And then what is the timing between each set? Went a little fast but not sure I heard that in here? Would like to try it in my chest workout today.
1 set of 3 for mid, then 1 set of 3 for close, 1 set of 3 for wide, 1 single for wide, 1 single for mid
It was mid, close, wide btw
3 reps mid (first set), 3 reps close (second set), 3 reps wide (third set), then repeat until you get 9 sets, so basically it's 3 sets on each grip position.
Usually is programmed in a 3 weeks wave, keeping the same % or slightly increasing (50-55%), adding sets and then deload on the 4th week.
They didn't mention the rest, but it's between 45-60 seconds, no more.
Remember that nothing is set in stone when it comes to training, so there are tons of ways to vary it up but Dave is still of the mindset that you do 9x3: 3 sets close, 3 sets mid, 3 sets wide. There's no exact reasoning for this as I have heard multiple WSBB lifters say that they did that so they could keep track of how many sets they've done in total. I've done plenty of training with using only one grip for all my sets. Timing between sets is anywhere from 30-90 seconds, depending on goal and conditioning. I tend to stick to an EMOM just to keep it simple since I train by myself and have to watch the clock.
Is Dave’s gym shutdown due to the pandemic or are you guys filming this after/before opening hours ? Cheers from Germany
idk but i'm pretty sure John thinks the pandemic is stupid and overhyped basically some form of denialism.
@@noah5291 well i don't know how high the case/death rate is in the area ... I was just asking out of curiosity, the whole issue is quite political/complex
EliteFTS isn't a gym, it's a business that has a gym. This is Dave's private property.
Why is his right forearm like 2x as big as as his left, is he an arm wrestler?
So is it 3 reps on each grip as 1 set or do you stick with one grip, 3 reps for 9 sets?
I was wondering that too haha
Its typically 3 sets of 3 with the same grip, then change the grip.
@@paulbourdess925 aw that makes sense, thanks man
It's definitely 3 close, 3med, 3wide every session.
500k subs!!
John, do a max 225 bench press video like the NFL combine. Let’s see how many reps you and Dave can get.
That would take all day 😀
Huh. This was a lot of talking and not a lot of showing. I'm pretty confused - how long do you rest between sets, how many sets with each grip, is there a certain number of times per week or month this style should be used... I feel like there's other variables and factors they talked about too so who knows what to do with any of that. 🤔
Its usually used as conditioning, 45 sec to a minute rest periods. Also it starts as 3 sets of 3 reps with each grip. So start at 3 wide, then 3 medium, 3 close. The original Westside plan was 2 heavy and 2 speed days in a 7 day span.
Firster than last time
Hi EVERYBODY..RIP
5:58
SIAMAND RAHMAN
Dave looks like a angry walrus in this vid!
*in every vid :P
Oh yeah just in time
👍
They not getting along...
The guy next to John is so serious, he looks like you girlfriend's dad the first time you enter her house, omg scary
This guy is really annoying, sorry lol just prefer when it's just John. This guy seems really up himself
I felt the same at first but his information is Golden, and have been big factors in Increasing my numbers
Too funny man. That's Dave Tate: pretty much a PL legend and the ceo of elitefts. It would be hard to find a more credible source.
A Shit judge of character then 😂 Dave is one of the most helpful and humble guys in the industry.