My thought exactly, he regained a small portion of what he had allready lost, the method works thought, Athlean got something similar on hos channel, did it a few times and increase my bench greatly over a few month.
He most likely just stimulated his dormant CNS and it gave him back some of his previous strength. No way this method will let you reach crazy new PRs. You'd be better off doing one-rep max sets.
that's why you workout at home and if you can't fuck what they think, also only weirdos record in the gym if I seen someone with bad form I would tell them there form is bad and try help them, in the end your making your self better that's all that matters.
@@donaldkasper8346 that's what I was gonna say, I only do maybe 3 - 5 warmup sets for chest and triceps which already give a slight exhaust to the muscle for me so unless your doing like 5% of your 1RM for 5 reps for the 10 sets it seems counter intuitive
↓↓FREE CUSTOMIZABLE WORKOUT PROGRAMS↓↓ with short videos tutorials that explain how to do each exercise. Goals specific programs (muscle growth, weight loss, speed & agility) based on your experience level. www.gentechnutrition.com/pages/goal-specific-program
I thought this guy was full of shit .. But I tried it.. My max was only 185lbs for 5 reps.. I tried to do 225lbs and held it half-way for 5-6 seconds as he suggested... I did that 6 times.. And then I went back and 185lbs was a piece of cake... it felt too light and i effortlessly progressed to doing 205lbs for 5 reps within 2 weeks.. So I added 20lbs to my bench in 2 weeks..
This is more about breaking through sticking points, you're not putting 15lbs every 2 weeks unless you are a beginner otherwise Medhi would be one of the top benchers in the world
"20lbs in 2 weeks is good but nothing amazing" that's amazing even for a guy who just started lifting. People have false expectations because they hear some bullshit review on a program saying "5lbs a week to your bench!" I've tried all those programs and didn't see the results they promised, no where near it. Try 5lbs A MONTH to your bench.
You shouldn't give a shit about what anyone thinks about you in the gym. You're there to work on your OWN body, usually the ones that are quick to judge are the fat lazy people that never saw someone do that and automatically think it's a bs exercise. Give it a try and stop caring about what people think about you :)
True, but in the 11 years i worked out , i have never seen or heard of this before at any gym or even the internet untill now. So i gues i would judge people for testing 1 rm's with half reps.
these are the types of replies I look for in comments to see if there's any legitimacy to these videos. Definitely want to try this out and see what it can do for me.
I've been in the gym 5 months. I went from 135 bench to 205 on my max at 155 lbs (I increased quickly because I had lifted previously for a year but quit). I'll try this for 2 weeks and see if I can get that bench to 225 or 235. Thanks for the tip.
This actually does work. I used to do this a lot back when I wanted to get my bench back up. I’ve gotten like a 50lb increase in a week, so that’s pretty good. It’s mainly for getting your bench back up if it went down. Not if you want to increase your personal best max.
That's only because you have lifted heavier before and lost the strength you already had. prove me wrong and get back to 385 then do it and see if you can get to 415 in 4 days. I bet you cant . this system works to get old strength back by not new strength. I'm not talking shit either just dont want people to get hurt or upset and think there lesser then you cause they can't do it
Hey Brandon, thanks for the comment. You're certainly right to an extent, but it could very realistically increase new strength by about half of what I got.
David Duncan , I am willing to bet that your right with the 15lb mark . I have gained that I'm a week after one training session. granted I train for bb shows so me going up that much on an exercise is about normal. great video
I did this in HS not knowing that it was an actual thing! went from 150lbs to 185lbs! my best is 295lbs since then but I'm struggling on 1rep of 275lbs been working to rebuild muscle as I've been recovering from two shoulder injuries over the past few yrs...gonna try this Monday and see what it gets me!
This makes sense. It’s a Central nervous system approach to getting stronger. I got it. Great advice. I’ve heard so many advices out there for increasing bench. The is the 1st but makes more sense than everything else I’ve heard. Building muscle and getting stronger has always been a mental thing anyways.
I do a full chest routine Monday, Wednesday, and Friday, including about 8-10 sets of bench press. I start light (8-10 reps) and add 10# each set. My last two sets are as heavy as I can go to failure. I increase my max every couple weeks. There are no tricks. Simple wave loading. You’ll build mass and increase strength.
ZenRa but Jeff gives you all the information, science, and anatomy behind what he’s trying to explain. gotta say out of a large number of workout guys i follow, he’s beyond my favorite one
Hard to tell what that is supposed to mean other than big move in wt is good way to get injured and you need a spotter. This discussion is about half way halt pause reps.
@donaldkasper8346 I was referring to negative reps...similar to the 'rest/pause' and exactly the same principle: If you handle a heavier weight than you can press with good form, your joints, tendons, and ligaments will became stronger and help you get past lifting plateaus. Not for everyone, but worked for me.
@@smokeyarmstrong8292 The point of good form is to keep you from getting hurt. Half reps or pause reps are a way to activate your nervous system and muscles under longer tension.
Hey David. Thanks for the great tip. I'm 67 yrs old, and I'm trying to reach a bench press of 200 lbs. I've been working on the 5x5 stronglifts, and I've been stuck at 180 for a couple of weeks. I could only do one rep on each set. I tried your suggestion for a week and yesterday I got the following: 1x2, 1x3, 1x3,1x3, 1x2. I couldn't believe it. Thank you so much. I broke the plateau.
Worked for me extremely well! Training for the NFL Combine and doing this helped max go from 385 too 405. Which shot my 225 reps up! Thank you so much!
Lol, make sure you do not release the whole weight on the spotter, the spotter is supposed to help you out a bit and that's enough for you to push it back to the bench easily.
Ik I'm a little late on your comment, but where are you at now, and I started at 100 pounds about a year ago now my max is 205 in a year so just keep working
Dude TYSM it worked......NO BS...... Im 14 and went from a barely being able to bench 160 on a good day to being able to bench 175 in 3 days.....I showed people and they didn't believe I made that much progress in 3 days.....Personally I thought 15 pounds in 3 days was impossible but after trying this method with 15-20 pounds above my max for 10 sets of 1 I made phenomenal progress and was blown out of the water..... thanks again man.
The idea was that he already had the strength, his CNS (central nervous system) just needed a shock to get him back to where he was. This isn't a fix all, it's more about the positive shock to the body; a kick start, if you will.
you're right but negative reps also build muscle,so this could be a legit exercise for strength. im gona mix this into my workout for sure. warmup->negative overload 4 sets->4 sets of 4-8 reps and maybe some drop sets. that should be more than enough
it does work for me, i gained 10kg more after one week. but the next two weeks i gained only 5kg more. this week i havent been lifting at all, and next week i will be trying out the new max. but 4 sets of negative overloads absolutely kill my muscles and doing reps after that just feels like beating a dead horse. so i only do this ones a week and another day i do the rest, like incline press and flies and what not.
You cant continue to do negative reps and expect it to increase week after week swithch it up again for 2 weeks do a lighter weight and increase your endurance then work on your max again other wise you hit a plateau
Wait so say my max is 315 and that’s the most I can do never done more. If I do what he said it shocks my nervous system to do more? I know your comments old but a response would be good lol
Big coincidence. I started to do the same thing (sort of) as you are doing with overloading the weight and it has been working really well for increasing my bench. So I never tried your way, but this actually works because I been doing the similar style of benching as you and it increased my max pretty quickly.
Do you bench as you would normally when you do this? or do you replace this as your bench press workout and work your bench in like the next week and keep alternating?
If this is all you do long term you'll start to lose muscle. Sometimes I'll do an entire workout of this but most of the time I just mix it in with my normal chest workout.
Light Weight 5-10 Sets of a Warm Up No Clips to Drop the Bar To warm up you can do shoulder circles with dumbbells and wide grip pull ups After warming up add 20% or more of your 1 Rep Max to the Bar. Bring it half way down and hold it there as long as you can without it moving. Tell your spotter to help you lift it up only when the bar starts to move.
I've done this in the past without really giving it much thought it definitely helps I hold it full extension then hold it barely above my chest also slow reps with lighter weight helps as well
Worked for me man. Took me weeks to increase 30 lbs but I was stuck for months at 255. One year later I’m back to hear the instructions again. I’m getting ready to lift heavy
I'm now near 70 so not really trying to increase my bench (or any other lifts for that matter) but did try something similar with squats when I was in my mid 40's. It was developed by some Russian coach and relied on overload to increase your bodies tolerance for heavy weight. The plan was after thorough warm-up, to put app. double your strict form max. on the bar and "sissy" squat it 3-4reps x 3 sets. Then you decreased the weight to 1.5 x your max for again 3-4reps x 3 sets of half squats. Finally you did an exhaustion set of full squats at 80-90% of your old max. It was always amazing to me how light the old max felt after handling the heavier weight. You did this workout once or twice per week for 4-6 weeks. This did work. Although I don't remember the exact increase, I remember it was significant.
Me and my buddy has tried it and it worked.And i have won WC in powerlift in 2000 for over 40 years. And have tried many systems but im very surprised to say the least. Thanks buddy.
I have no doubts that this is legitimate. 1) You are doing a heavy negative (eccentric) partial, followed by an isometric, both of which are extremely effective at breaking down muscle fibres; and 2) this upper portion of the bench press ROM is typically where people fail with heavier weights, so by strengthening this aspect it will improve the full ROM with heavier weights. This exercise can be performed without a spotter using safety bars. It's basically a negative pin press.
That's a sign of over training. When you train really hard it can be good to take a long break about once a year. I've experienced the same thing before.
That's crazy u probably got good genetics tho since you've only been working out for a year but that's insane you'll probably be able to do twice ur body weight in a year
I will say that this works. I am a beginner with only two years of weight training. I have been a distance runner for over 26yrs and started lifting because I wanted to try something different. Weighing in at 150lbs at 6’2” I am by no means able to lift tons of weight. I think that only in my dreams I would be able to lift 345. However, I could only lift 120lbs 8months ago. I believe in doing my training with proper nutritional habits so tweaking my nutrition coupled with the above mentioned technique I am now able to push 155 for five sets of 8 reps max after doing this for 8 months. I do it a bit different as I do not lower the bar at all but instead I unrack and hold while squeezing the pecs for as long as I can. I then do three sets of that then drop sets with no rests to empty bar. I do that once a week on a Monday then a regular chest routine on a Thursday of the same week. I find it’s all about mind over matter which is why this works. Not only are you training your tendons etc, you are training your mind to lift heavier.
Thanks mate!!! It sorta did work out for me. I was stuck at 100 kgs for a long time with 1 max rep at 110 kgs on and off. After your suggestion and bench pressing twice a week, I am now at 115 kgs for 2 reps and the change did happen in 4 week period. It's just not going to be a miracle though.
May not for most people but sometimes the body just needs to feel that heavy weight you prob gained a good 30 due to muscle memory but interesting think I might give this a try I usually just do a heavy set at the end of my workout that I usually can't lift and do a negative but this sounds good!
I want to sincerely thank you. A few months ago I tried this to try to get over my plateau I was having at 205 lbs. The next day, after trying this, I tested my max, and it was 225. I was ecstatic, and surprised that this worked. Currently, my bench has been increasing, but not as rapidly as I would have liked, so I just did this again (to try to get past my 260lb max). I only just did this though, and I'm really hoping that this works again for me. Would love to be benching 275lb+.
DISCLAIMER! This does work but your likelihood of injury is high. This is because the tendons take a much longer time to adapt and grow stronger than the muscles do and with that heavy load gained in such a short amount of time could cause a muscle tear - where the tendon literally comes of the bone. I recommend warming up very good and even still, and don't attempt to do this weight often, and deload to a lower weight and gradually build up with reps.
This works if you do it right for two reasons..one is preperation for joints, especially if your older in age, but most importantly, preparing yourself mentally for the weight, then confedintly maxing out on a lighter weight. Lifting heavy is super mental right from the lift start.
Wow I have been kind of doing this before I saw this video. I weigh 150 and was maxing at 175 (heaviest weight I can legitimately bring down and tap my chest). I can lift 200+ not going all the way down. Goal is a legit 225. I now throw 285 on the bar and come down maybe 1/4 of the way. Its heavy AF. I cant bench it but it feels really good to be able to lift and hold that kind of weight. Then I drop to 265, 245, 225 etc all the way to 135. I can get 225 6-7 times going 2/3rds down which before i couldnt even lift. I can now legitimately lift 215 with the chest tap so the bench increased 40 pounds....and the guys I know in the gym when they spot me or see me doing chest just think Im a complete moron.......Vindicated!!
Try overcoming isometric eg. put like 100-150 pounds in addition to your one rep max and just try to (hold it up) don’t lock the weight out of the staring position just try to press it upwards for 10 seconds release your pressure and do it again 3 sets of 4 reps you’ll see fast progression
Wow omg this worked. I didn't know anything about this technique until I seen this video. I was struggling to press a plate on each side. I did exactly what you said with eight plates on each side. I broke the world record in 2 days and ima fetus. Thanks again duncan!!!
You can't increase your bench 30lb in 4 days. Maybe this would be a good accessory over time that could increase your bench. But, you probably just had a bad day and then a good day in the gym and put up more weight. Doing this exercise isn't going to just put 30lb on a lift in a few days.
I'm 150 lbs or 69 kg my one rep max is 135 lba or 61kg I started working out about 2 months now from this comment. I'm going to give this a try I'll be back in 2 weeks from now wish me luck, my main goal is to so my body weight
Dunno if anyone will see this, but as an experienced bencher myself, i figured i'd throw in my 2 cents. First off, thank you for not trying to shove a personalized program down our throat. It's refreshing to see someone in the fitness industry trying to help people while not acting solely for their own agenda. Ok now on to the actual method itself. He did not gain 30 lbs in 4 days, he RE-obtained 30 lbs. Much easier to regain strength than to develop new strength. I feel like 20 lbs in a month is much more reasonable, as long as you are a beginner/intermediate lifter. As far as the approach, I actually very much agree with this method. I used something somewhat similar to this to get my bench to 500. I'm all for overloading the tendons muscles and getting them used to pushing and handling a heavier weight. I personally use the slingshot in order to do this, as I see it's more effective because it allows you to handle more weight than your max while also using full ROM and also reduces chances of injury, especially for more advanced lifters. (I am not sponsored btw). As far as frequency, I would do only one or two sets of this before your working sets. That way, you aren't pre-exhausted and your working sets should feel like paper after the overload.
Honestly... This is a good way to get back into lifting after taking off anywhere from 2 weeks to 2 months. Worked for me everytime when I would go on break and didnt have my weight trainning class! EDIT: OF YOUR NEW 1RM AFTER NOT LIFTING!!!! NOT YOUR OLD!!! MB
Kind of hard to do that when my max is 565. I want to get to 600 and have tried using negatives, but not sure over 600 pounds for a partial rep is going to work very well. I need to get my bench moving back up again though since I am 55 years old and my time is kind of limited to get to 600
Well he said 20% more than your current max...so 20% over 565 is 678lbs. Also, 565lbs is very impressive at any age and you risk serious injury attempting heavier weights. I am not saying do not go for it, but to be careful. If you snap a ligament your bench will go to ZERO real fast.
finally an honest fitness man who believes in revolutionizing the fitness industry by showing some useful tips about how to get stronger on one of the toughest workouts out there, no propaganda and because of that im gonna give it a try, thank you sir
Did 10 sets of warm up, couldnt lift any more went back home
Killer Peanut this made me luagh so much😂😂 thanks bro
😂😂😂😂😂😂😂😂😂😂
Best comment ever 😂😂😂😂😂😂
🤣🤣🤣
Laughing my balls off 😂😂😂😂
There is some legitimacy to this, but REGAINING 30 lbs on your bench is a lot different than gaining 30 lbs from square one.
My thought exactly, he regained a small portion of what he had allready lost, the method works thought, Athlean got something similar on hos channel, did it a few times and increase my bench greatly over a few month.
He most likely just stimulated his dormant CNS and it gave him back some of his previous strength. No way this method will let you reach crazy new PRs. You'd be better off doing one-rep max sets.
travz21 There’s no real stopping point to that. Why not just do both 🤷♂️
travz21 no that's terrible idea lol you shouldn't work with 90% of your one rep max often
True but its true clickbait and good marketing
This worked for me, I went from 165 to 315 in 12 hours
MotorMouthFilms lol
is this a joke?
it legitimently has to be
Deadly Venom yh he is joking haha
Deadly Venom No, it's for realz bro. That's totally believable. 🙄
Ahahahah
Worked! Went from 45 to 675 lb bench, I'm gonna keep doing this
In how much time ?
@Shibu lmao
Me too
OMG Are you FOR REAL?? MY Grandson needs 40 pounds to qualify got REGIONALS ... he can't afford to miss ...Counting on this to get his scholarship
I followed the instructions as precise as possible and now I'm divorced and homeless, writing this message from a Starbucks wifi
But u got dem gainz, right brah?
@@namechanges5359 of course now he can do 3 plates
🤣🤣😂😂
Did this..now my spotter can lift 20%more than me
Good one lol
Lol
I feel like if I did this i'd have a bunch of 130 pound nerds recording me and posting a video of me on gym fails for doing a 1/3 rep.
jon gimbo true
Then u comeback next week and do the real thing
Thats why they are 130 lb nerds, who cares. wolves dont pay any mind to sheep
that's why you workout at home and if you can't fuck what they think, also only weirdos record in the gym if I seen someone with bad form I would tell them there form is bad and try help them, in the end your making your self better that's all that matters.
jon gimbo it’s okay. We are the ones benching 3 plates+ while they’ve been stuck with 225 for years
Skip to 3:48 to get to the point.
Thank you
Thank you so much
Thanks
Thx
Fuckin A, seriously... thanks
Directions unclear, I tore my left testicle
Amayzinone lmfao
Snapped my right twix
Just staple it back on bro and if you’re all out use a glue stick
I ended up at burger king, and didn't have it my way
Put it in rice
2:21 Warm up properly - 10 sets (chest & shoulders (db shoulder circles)
3:51 The Lift - 10 sets (20% more what your max is)
10 sets of warmup leaves you exhausted to try your max.
@@donaldkasper8346 that's what I was gonna say, I only do maybe 3 - 5 warmup sets for chest and triceps which already give a slight exhaust to the muscle for me so unless your doing like 5% of your 1RM for 5 reps for the 10 sets it seems counter intuitive
Was 150, now 685. Thanks bud. Oh, that's in 3 days
Matthew Collins i dont even understand how you think these are funny
TheRelentlessPPL Nothing funny about it. Just facts
TheRelentlessPPL i think he means that hes obese now and that theres nothing funny about obesity
Lol thanks for trolling the trolls, Geraldo. 👍
what are trolls?
Went from 1 pushup to 547 lbs. Thanks for the tips man!
↓↓FREE CUSTOMIZABLE WORKOUT PROGRAMS↓↓ with short videos tutorials that explain how to do each exercise. Goals specific programs (muscle growth, weight loss, speed & agility) based on your experience level. www.gentechnutrition.com/pages/goal-specific-program
“make sure 2 have a good spotter “
*has 100 lb girl
😂
😂
Just emotional support lol
She won't let her 100lb....define her!
I thought this guy was full of shit .. But I tried it.. My max was only 185lbs for 5 reps.. I tried to do 225lbs and held it half-way for 5-6 seconds as he suggested... I did that 6 times.. And then I went back and 185lbs was a piece of cake... it felt too light and i effortlessly progressed to doing 205lbs for 5 reps within 2 weeks.. So I added 20lbs to my bench in 2 weeks..
Thomas Schmidt 20 lbs in 2 weeks is good but nothing amazing. stronglifts has people increase their bench press by 15lbs every two weeks
well then he beat stronglifts by 5 lb lol
This is more about breaking through sticking points, you're not putting 15lbs every 2 weeks unless you are a beginner otherwise Medhi would be one of the top benchers in the world
Thomas Schmidt my bench is 180 1 rep 😐
"20lbs in 2 weeks is good but nothing amazing" that's amazing even for a guy who just started lifting. People have false expectations because they hear some bullshit review on a program saying "5lbs a week to your bench!" I've tried all those programs and didn't see the results they promised, no where near it. Try 5lbs A MONTH to your bench.
i tried this now im gay.
It was only a matter of time, bud.
ClashingWithDG LMFAO
Pretty strong side effects. I am too scared to try this.
ClashingWithDG :'(
This is probably the funniest comment I've ever read. LOL
My gold fish tried this and his max didn't go up I'm disappointed 😑
Sorry bro, I can only image how disappointing that must be. 😭
Does your fish even lift bro?
Add little D-bol dust in the fish bowl and then tell me you re disappointed.
LOL true
Have you tried the water wings?
I want to try this but dont want people to judge me and think im half reppin
You shouldn't give a shit about what anyone thinks about you in the gym. You're there to work on your OWN body, usually the ones that are quick to judge are the fat lazy people that never saw someone do that and automatically think it's a bs exercise. Give it a try and stop caring about what people think about you :)
True, but in the 11 years i worked out , i have never seen or heard of this before at any gym or even the internet untill now.
So i gues i would judge people for testing 1 rm's with half reps.
The ssggamer You sound extremely insecure. "Oh no but what will these strangers whom I shouldn't give a fuck about think of me!?".
Leroy 91 found the half repper boiz
The ssggamer Who tf cares ? They can go fuck themselves .
It worked... I went from sitting on my couch drinking beer to actually sitting at a gym watching my buddy working out
😂
nothing wrong with checking out your future .
I was stuck at 275 for a good month. I did this a few times in the past 2 weeks, now I hit 300 for the first time ever today.
Awesome, thanks for coming back to comment!
these are the types of replies I look for in comments to see if there's any legitimacy to these videos. Definitely want to try this out and see what it can do for me.
+Jack Mosca Good Stuff your now in the 300 club, I wanna get there soon I'm only at 220.
Matt Rocchio did u try it and did it work??
Matt Rocchio did it work boss
I thought the intro was the workout XD
Dropping Noobs me to😂
Dropping Noobs Same lmao
Dropping Noobs me too
Humam Slayer - why you biting my style with your profile pic? 😆
VeinyDickTracy you stole that pic from my m8. Btw gr8 pic m8 i r8 8/8
it freaking worked, my bench max went from 165 to 185, I swear to god it worked
Ezan Siyoum how long did it take u?
I didnt understand the video what do u have to do lol?
Bring the bar down half way and hold it until it starts going down towards your chest (you can't hold it anymore) then have your spotter pick it up.
I bench alone I cant do that also for some reason my incline is stronger then my flat.
Top3 Anything & random stuff Stop arching your back
Worked for me. Went from 225 max to 245
Nice
Jackson Smith how many days have youve been doing this or weeks?
how long did it take
Can u fucking answer the replies on your comment
WackoKillerDan man I hate those guys who comment and then cease to exist
I've been in the gym 5 months. I went from 135 bench to 205 on my max at 155 lbs (I increased quickly because I had lifted previously for a year but quit). I'll try this for 2 weeks and see if I can get that bench to 225 or 235. Thanks for the tip.
+1
He died on the bench press
Outlaw really?
ddon47 no dumbass
Good shit. What’s your bench at now? I’m 146 and did 250x2. I want to be able to get to three plates.
This actually does work. I used to do this a lot back when I wanted to get my bench back up. I’ve gotten like a 50lb increase in a week, so that’s pretty good. It’s mainly for getting your bench back up if it went down. Not if you want to increase your personal best max.
That's only because you have lifted heavier before and lost the strength you already had. prove me wrong and get back to 385 then do it and see if you can get to 415 in 4 days. I bet you cant . this system works to get old strength back by not new strength. I'm not talking shit either just dont want people to get hurt or upset and think there lesser then you cause they can't do it
Hey Brandon, thanks for the comment. You're certainly right to an extent, but it could very realistically increase new strength by about half of what I got.
David Duncan , I am willing to bet that your right with the 15lb mark . I have gained that I'm a week after one training session. granted I train for bb shows so me going up that much on an exercise is about normal. great video
I have 3 lifting videos of me on my page from when i was smaller . check them out
Brandon w tickle my ass with a feather.
Brandon w I'm insecure with my body.....so I work out haha! Check me out here on UA-cam and subscribe
follow me on ig @brotha_phy_zeke💪💯
This seriously works. The first training session I improved my 5 reps max to 10 reps as it felt light and I was able to reach new PR in 3 days
Niceeee
I did this in HS not knowing that it was an actual thing!
went from 150lbs to 185lbs!
my best is 295lbs since then but I'm struggling on 1rep of 275lbs
been working to rebuild muscle as I've been recovering from two shoulder injuries over the past few yrs...gonna try this Monday and see what it gets me!
Dude you're deceivingly strong. What the hell in your intro you throw up 315 like nothing. I gotta ta try this thank you!
Yeah this guy looks thin from outside but benches big
This makes sense. It’s a Central nervous system approach to getting stronger. I got it. Great advice. I’ve heard so many advices out there for increasing bench. The is the 1st but makes more sense than everything else I’ve heard. Building muscle and getting stronger has always been a mental thing anyways.
Targeting your nervous system to get the most out of your current muscle can be really effective. Give it a try and let me know how it works for you!
How much weight should i use
20 percent of ur max@@derekagard
I do a full chest routine Monday, Wednesday, and Friday, including about 8-10 sets of bench press. I start light (8-10 reps) and add 10# each set. My last two sets are as heavy as I can go to failure. I increase my max every couple weeks. There are no tricks. Simple wave loading. You’ll build mass and increase strength.
Jeff Caveliere
mitchell vanthul same
jeff has a lot of videos too where he takes too long to get to the point.
ZenRa Jeff is a bad ass though
Alpha Saiyan true!!
ZenRa but Jeff gives you all the information, science, and anatomy behind what he’s trying to explain. gotta say out of a large number of workout guys i follow, he’s beyond my favorite one
Excellent suggestion. Actually tried this about 10 years ago and went from 255 to 295 in about a month. Be extra careful of injuries, though.
Hard to tell what that is supposed to mean other than big move in wt is good way to get injured and you need a spotter. This discussion is about half way halt pause reps.
@donaldkasper8346 I was referring to negative reps...similar to the 'rest/pause' and exactly the same principle: If you handle a heavier weight than you can press with good form, your joints, tendons, and ligaments will became stronger and help you get past lifting plateaus. Not for everyone, but worked for me.
@@smokeyarmstrong8292 Tendons and ligaments don't get stronger. Muscle gets stronger and seems to be a nervous system adaptation that takes place.
@@smokeyarmstrong8292 The point of good form is to keep you from getting hurt. Half reps or pause reps are a way to activate your nervous system and muscles under longer tension.
Hey David. Thanks for the great tip. I'm 67 yrs old, and I'm trying to reach a bench press of 200 lbs. I've been working on the 5x5 stronglifts, and I've been stuck at 180 for a couple of weeks. I could only do one rep on each set. I tried your suggestion for a week and yesterday I got the following: 1x2, 1x3, 1x3,1x3, 1x2. I couldn't believe it. Thank you so much. I broke the plateau.
That's awesome, glad it worked for you!
Hey, you still alive?
@@antoniostojkovski1464 bro
Worked for me extremely well! Training for the NFL Combine and doing this helped max go from 385 too 405. Which shot my 225 reps up! Thank you so much!
Awesome! Good luck man. Also, I have a video specifically about increasing reps with 225, you should check it out!
You have to get into "Negatives Only" workouts.
Can be done with any weight lifting exercise.
"Gonna make sure that you have a good spotter that can take the weight...." 4:04 😂😂😂
Nate Letkeman ikr? she looks so skinny
Nate Letkeman error 404 good spotter not found
Rob van Dooren ahahaha that's golden
Lol, make sure you do not release the whole weight on the spotter, the spotter is supposed to help you out a bit and that's enough for you to push it back to the bench easily.
Nate Letkeman hahaha
Same boat, last year playing college ball I maxed out at 375 bench. Now I'm hitting 315 for 2 on a good day lol. Gotta try this out
you can't just assume that. you don't even know what position he played. he could be a kicker.
He was either a wr or db
He’s too strong to be a kicker
Did it work for you?
I know I’m weak but because of this my max went from 95 to 115
That's awesome
Your not weak
That's where I'm at right now, about 95, I'm on my 1st year in the gym I hope this works for me like it did for you!! 💪👍
@@drewsloan9639 at this level you dont really need this just stick to a 5x5
Ik I'm a little late on your comment, but where are you at now, and I started at 100 pounds about a year ago now my max is 205 in a year so just keep working
Longest intro in anime history
Dude TYSM it worked......NO BS...... Im 14 and went from a barely being able to bench 160 on a good day to being able to bench 175 in 3 days.....I showed people and they didn't believe I made that much progress in 3 days.....Personally I thought 15 pounds in 3 days was impossible but after trying this method with 15-20 pounds above my max for 10 sets of 1 I made phenomenal progress and was blown out of the water..... thanks again man.
The idea was that he already had the strength, his CNS (central nervous system) just needed a shock to get him back to where he was. This isn't a fix all, it's more about the positive shock to the body; a kick start, if you will.
you're right but negative reps also build muscle,so this could be a legit exercise for strength.
im gona mix this into my workout for sure.
warmup->negative overload 4 sets->4 sets of 4-8 reps and maybe some drop sets.
that should be more than enough
Cfnaturalfeeling how has it gone so far?
it does work for me, i gained 10kg more after one week.
but the next two weeks i gained only 5kg more.
this week i havent been lifting at all, and next week i will be trying out the new max.
but 4 sets of negative overloads absolutely kill my muscles and doing reps after that just feels like beating a dead horse. so i only do this ones a week and another day i do the rest, like incline press and flies and what not.
You cant continue to do negative reps and expect it to increase week after week swithch it up again for 2 weeks do a lighter weight and increase your endurance then work on your max again other wise you hit a plateau
Wait so say my max is 315 and that’s the most I can do never done more. If I do what he said it shocks my nervous system to do more? I know your comments old but a response would be good lol
I tried this then a 270 pound bar fell on my face
Danny Sloboda rip face
LlL_DICKY it hurt man
im sorry
He looks like a small Bradley Martin
Not sure how I feel about that.
Danny but Bradly Martyn aready is small
lmao
You need to go get conky he misses you
David Duncan you're like a bigger Bradly Martyn with better hair.
Big coincidence. I started to do the same thing (sort of) as you are doing with overloading the weight and it has been working really well for increasing my bench. So I never tried your way, but this actually works because I been doing the similar style of benching as you and it increased my max pretty quickly.
IT WORKED. i maxed out at 95 but now i can do 3095. 💪😎
does this actually work because I'm trying to hit 225 and my max is 185
I don't think you'll see that big of an improvement but I wouldn't be surprised if you hit 205.
K. Thanks for the reply and clarification on that
BIG RONE NIGGA I'm the same
Yep
BIG RONE NIGGA pushups help, they helped me get to 225
Do you bench as you would normally when you do this? or do you replace this as your bench press workout and work your bench in like the next week and keep alternating?
If this is all you do long term you'll start to lose muscle. Sometimes I'll do an entire workout of this but most of the time I just mix it in with my normal chest workout.
David Duncan bett!! thx for this man hopefully this gets me to 225!!💯💯💯
David Duncan thanks for the video I will try it. 😇
No problem, thanks for watching!
How many sets will you do with the one rep, and should you do it in the beginning of the workout?
Holy fuck bro, my max went from 55 to fucking 69 holy shit!!! Thanks dude !
Jason Mires really?
Jason Mires i do 50 rep with 50 on bicep xD
xd
Everyone starts somewhere, give him a break
Jason Mires tf I'm curling 75😂😂
It worked! I'm 15 at 165 and I got my bench from 170 to 185 in a week!
That's great man
Light Weight 5-10 Sets of a Warm Up
No Clips to Drop the Bar
To warm up you can do shoulder circles with dumbbells and wide grip pull ups
After warming up add 20% or more of your 1 Rep Max to the Bar. Bring it half way down and hold it there as long as you can without it moving. Tell your spotter to help you lift it up only when the bar starts to move.
I've done this in the past without really giving it much thought it definitely helps I hold it full extension then hold it barely above my chest also slow reps with lighter weight helps as well
Thanks mate! gonna give this a try on Monday I'm currently stuck on 185 pounds and my current goal is to get to 235 pounds
Sweet, let me know how it works for you!
So how much can you do now?
Did it work?
Just do this on a squat rack with the support bars a little below that holding position. Voila, no spotter required.
That's a good point.
Worked for me man. Took me weeks to increase 30 lbs but I was stuck for months at 255. One year later I’m back to hear the instructions again. I’m getting ready to lift heavy
Awesome, good to hear it worked for you!
This works. My old coach used to tell me that your body has to get used to holding that weight!!!
Thanks for the reminder.
I currently only bench 95. Im just starting out but I want to try this with 120. Hope I don’t die that is 27% gain.
Keep grinding. When I first started 6 months ago I couldn't bench 135. Now I can get 10 reps and my Max went up to 185.
I’m in my first 4 months of training. I can bench 130. You’re doing good. Keep it up
my cousin went from 155lbs to 205lbs in just under 2 weeks
What he did was
10x20 push ups per day
Adding a rep to his 70% load
Eat an hour before
4:05; not the ideal spotter for 365 lbs, lol
I'm now near 70 so not really trying to increase my bench (or any other lifts for that matter) but did try something similar with squats when I was in my mid 40's. It was developed by some Russian coach and relied on overload to increase your bodies tolerance for heavy weight. The plan was after thorough warm-up, to put app. double your strict form max. on the bar and "sissy" squat it 3-4reps x 3 sets. Then you decreased the weight to 1.5 x your max for again 3-4reps x 3 sets of half squats. Finally you did an exhaustion set of full squats at 80-90% of your old max. It was always amazing to me how light the old max felt after handling the heavier weight. You did this workout once or twice per week for 4-6 weeks. This did work. Although I don't remember the exact increase, I remember it was significant.
This is called max contraction position, it's really works, not just for bench press but for every muscles works, I read that in a book
I'll give this and negatives a go Wednesday, when I bench. Might be just the trick!
Let me know how it works!
David Duncan you do this one time a week?
you still didn’t let him know
I gained 10 pounds in 3 days so i recommend giving it a try
3:50 to skip the long intro..
Me and my buddy has tried it and it worked.And i have won WC in powerlift in 2000 for over 40 years. And have tried many systems but im very surprised to say the least. Thanks buddy.
I have no doubts that this is legitimate. 1) You are doing a heavy negative (eccentric) partial, followed by an isometric, both of which are extremely effective at breaking down muscle fibres; and 2) this upper portion of the bench press ROM is typically where people fail with heavier weights, so by strengthening this aspect it will improve the full ROM with heavier weights. This exercise can be performed without a spotter using safety bars. It's basically a negative pin press.
my best was 365 at 168 lbs
but that was in 1989 lol
I'm 51 now and tore my right tendent.
I never use clips
Impressive. I did 305 at 150 back in 1990 and I’m 51 also but I’ve totally lost my strength today . If you don’t use it you loose it
Yea back in 1980 I bench around 395 at 145
I stopped working out for a month and my benchpress increased by 60 pounds in 5 days once I came back
That's a sign of over training. When you train really hard it can be good to take a long break about once a year. I've experienced the same thing before.
David Duncan damn you really read all the comments I’m impressed keep up the hard work!
trying to hit 275 soon my current max is 225. Body weight 145
lumixod that's great
lumixod liar
lumixod i bench 375 body weight 25
my IG is lumixod, I have proof. I see no reason to fake my progress on UA-cam comments lol. Also, I have only been at the gym for about 11 months
That's crazy u probably got good genetics tho since you've only been working out for a year but that's insane you'll probably be able to do twice ur body weight in a year
I will say that this works. I am a beginner with only two years of weight training. I have been a distance runner for over 26yrs and started lifting because I wanted to try something different. Weighing in at 150lbs at 6’2” I am by no means able to lift tons of weight. I think that only in my dreams I would be able to lift 345. However, I could only lift 120lbs 8months ago. I believe in doing my training with proper nutritional habits so tweaking my nutrition coupled with the above mentioned technique I am now able to push 155 for five sets of 8 reps max after doing this for 8 months. I do it a bit different as I do not lower the bar at all but instead I unrack and hold while squeezing the pecs for as long as I can. I then do three sets of that then drop sets with no rests to empty bar. I do that once a week on a Monday then a regular chest routine on a Thursday of the same week. I find it’s all about mind over matter which is why this works. Not only are you training your tendons etc, you are training your mind to lift heavier.
Thanks mate!!! It sorta did work out for me. I was stuck at 100 kgs for a long time with 1 max rep at 110 kgs on and off. After your suggestion and bench pressing twice a week, I am now at 115 kgs for 2 reps and the change did happen in 4 week period. It's just not going to be a miracle though.
CNS and neurological adaptation
Jonathan Hadad exactly
Not really
May not for most people but sometimes the body just needs to feel that heavy weight you prob gained a good 30 due to muscle memory but interesting think I might give this a try I usually just do a heavy set at the end of my workout that I usually can't lift and do a negative but this sounds good!
Hey David, question. Do you do this for the next 4 days straight? or just when you're suppose to do chest on chest days?
Just on chest day
I want to sincerely thank you. A few months ago I tried this to try to get over my plateau I was having at 205 lbs. The next day, after trying this, I tested my max, and it was 225. I was ecstatic, and surprised that this worked. Currently, my bench has been increasing, but not as rapidly as I would have liked, so I just did this again (to try to get past my 260lb max). I only just did this though, and I'm really hoping that this works again for me. Would love to be benching 275lb+.
That's awesome man! Glad it worked for you.
DISCLAIMER! This does work but your likelihood of injury is high. This is because the tendons take a much longer time to adapt and grow stronger than the muscles do and with that heavy load gained in such a short amount of time could cause a muscle tear - where the tendon literally comes of the bone. I recommend warming up very good and even still, and don't attempt to do this weight often, and deload to a lower weight and gradually build up with reps.
4:28 answer
IT WORKED!!! 160 TO 180 HOLY HELL
Awesome bro! Good work 👍
6 minutes of vid. 5:55 explaining, 5 sec. showing... meh
Rodney Torres 5 seconds was all you needed really.
I am normally skeptical of quick bench increases, however, this sounds like it could work so may have to try it. Good video, thumbs up :)
This works if you do it right for two reasons..one is preperation for joints, especially if your older in age, but most importantly, preparing yourself mentally for the weight, then confedintly maxing out on a lighter weight. Lifting heavy is super mental right from the lift start.
Comments up in here are Hilarious...lmfao!!
how often do you do this in a week? And when do you actually try and bench?
Personally, what I've been doing lately is warm up, 3-5 sets of this, then about 10-15 sets of 4-8 reps.
what kind of superlow intensities do you use if you can do this many sets? (assuming you actually recover)
David Duncan how Many reps of Them do i have to do though?
"Make sure you have someone spotting who knows what they're doing" *has some skinny girl spot him*
Ya but shes very strong. Stronger than yo
you are good goalkeeper
He said “KNOWS WHAT THEY’RE DOING” not “make sure they’re 6’6 and 350lbs” apparently she knows what she’s doing.
Wow I have been kind of doing this before I saw this video. I weigh 150 and was maxing at 175 (heaviest weight I can legitimately bring down and tap my chest). I can lift 200+ not going all the way down. Goal is a legit 225. I now throw 285 on the bar and come down maybe 1/4 of the way. Its heavy AF. I cant bench it but it feels really good to be able to lift and hold that kind of weight. Then I drop to 265, 245, 225 etc all the way to 135. I can get 225 6-7 times going 2/3rds down which before i couldnt even lift. I can now legitimately lift 215 with the chest tap so the bench increased 40 pounds....and the guys I know in the gym when they spot me or see me doing chest just think Im a complete moron.......Vindicated!!
Try overcoming isometric eg. put like 100-150 pounds in addition to your one rep max and just try to (hold it up) don’t lock the weight out of the staring position just try to press it upwards for 10 seconds release your pressure and do it again 3 sets of 4 reps you’ll see fast progression
Wow omg this worked. I didn't know anything about this technique until I seen this video. I was struggling to press a plate on each side. I did exactly what you said with eight plates on each side. I broke the world record in 2 days and ima fetus. Thanks again duncan!!!
Wow, what a great comment, you seem like a really great guy.
He was an Olympic power lifter and you still didn’t believe him😂😂
Matt Coghill olympic powerlifting my favourite sport to watch
You can't increase your bench 30lb in 4 days. Maybe this would be a good accessory over time that could increase your bench. But, you probably just had a bad day and then a good day in the gym and put up more weight. Doing this exercise isn't going to just put 30lb on a lift in a few days.
yeah people are absolutetly delusional if they think so
Nikos Powerlifting Maybe you're just narrow minded.
I'm 150 lbs or 69 kg my one rep max is 135 lba or 61kg I started working out about 2 months now from this comment. I'm going to give this a try I'll be back in 2 weeks from now wish me luck, my main goal is to so my body weight
Dunno if anyone will see this, but as an experienced bencher myself, i figured i'd throw in my 2 cents. First off, thank you for not trying to shove a personalized program down our throat. It's refreshing to see someone in the fitness industry trying to help people while not acting solely for their own agenda. Ok now on to the actual method itself. He did not gain 30 lbs in 4 days, he RE-obtained 30 lbs. Much easier to regain strength than to develop new strength. I feel like 20 lbs in a month is much more reasonable, as long as you are a beginner/intermediate lifter. As far as the approach, I actually very much agree with this method. I used something somewhat similar to this to get my bench to 500. I'm all for overloading the tendons muscles and getting them used to pushing and handling a heavier weight. I personally use the slingshot in order to do this, as I see it's more effective because it allows you to handle more weight than your max while also using full ROM and also reduces chances of injury, especially for more advanced lifters. (I am not sponsored btw). As far as frequency, I would do only one or two sets of this before your working sets. That way, you aren't pre-exhausted and your working sets should feel like paper after the overload.
*it worked now i can beat my vigorously without fainting*
Oops wrong video
To save you 5:58 he added 2 10's and 2 5's to his bar which adds up to 30lbs.
Do you do it for 4 days straight ? Or just one day ?
Depending on how conditioned your body is you can do it anywhere from once to 4 times a week. I usually do it twice a week.
Honestly... This is a good way to get back into lifting after taking off anywhere from 2 weeks to 2 months. Worked for me everytime when I would go on break and didnt have my weight trainning class!
EDIT: OF YOUR NEW 1RM AFTER NOT LIFTING!!!! NOT YOUR OLD!!! MB
Worked like a charm. Went from 205 to 225 from one time doing it. Awesome idea
That's awesome, glad it worked for you!
Kind of hard to do that when my max is 565. I want to get to 600 and have tried using negatives, but not sure over 600 pounds for a partial rep is going to work very well. I need to get my bench moving back up again though since I am 55 years old and my time is kind of limited to get to 600
Kole Carter 565 @ 55? What am I doing with my life?
Mai A Whacking off?
Well he said 20% more than your current max...so 20% over 565 is 678lbs. Also, 565lbs is very impressive at any age and you risk serious injury attempting heavier weights. I am not saying do not go for it, but to be careful. If you snap a ligament your bench will go to ZERO real fast.
400mg Deca and 250mg Test. / week. That’s how hahahahahah
I tried this and in 6 days my max went from 225 to 275!!! Thanks you earned a subscriber
finally an honest fitness man who believes in revolutionizing the fitness industry by showing some useful tips about how to get stronger on one of the toughest workouts out there, no propaganda and because of that im gonna give it a try, thank you sir
No problem! Thanks for watching, let me know how it works for you.
Tell me more about these “Olympic powerlifters” 😂