I really want you guys to watch the whole vid for all the pointers, especially my explanation at the end. I truly believe following the tips in this video (unless you are already doing them) will increase your bench press dramatically.
@@xXPondusGamingFifaXx I would probs do it like this, just my opinion and my experience with lifting X10- 65% X5- 80% X3- 85% X2- 87% X1- 90%-93% Recommend do it twice a week, with three day rest period in between to let the muscle re-group. If you’re looking into increasing your bench press significantly and quickly I would look up the Smolov Jr (Bench Press) i use it often. It’ll add 10kg (22lbs) to bench almost guaranteed if done correctly. The way I do it is run the three weeks, two day rest, max out. One week de-load take it easy, a lot of volume. Then kick it back up and do it again based on my new max. Hope this helps!
5. Don't listen to person on PED's who has no idea about programming on how to improve your bench, all he said in this video is dun uh train hard, don't spend your energy, do you know any person who doesn't do bench as the first exercise in the gym? Training heavy compounds first thing is common knowledge gosh
agreed with you, my guy. People who are on PED shouldn't come up with this type of advice because we're looking at two different scenarios. @@hornet-h3v
I can see how mad Simeon was at 10:20 I am the same way when something I usually hit I don’t hit it as many reps or maybe as smooth as I usually do. Sometimes it’s not about you losing strength but you haven’t rested enough between your last lift for full recovery
Also about your body hormone levels and glycogen levels etc, which hall depends on your sleep, stress levels and food intake. (quality, timing, quantity) duh
@@hornet-h3v True. But to be honest the gym Simeon said he did 2 reps on, Ive been there before multiple times, and their weights are DEFINITELY much lighter than conventional gym weights even tho they say 45 lbs or whatever. Cuz 315 lbs I did for 7 reps there but at any other gym my max is 5. So he probably just got tricked by the gym weights
Just getting started back after years of wanting do make the change. Love seeing these as it confirms to me that using the bar only isn’t as bad as i thought. I would often walk out of the gym and not go back because i thought I had to be at the same level as the other guys. Thank you for sharing this
Been using your techniques for the past 3 years...I'm in the best shape of my life. Definitely form over weight! In the 430 bench...your feet weren't planted...could be why
New to the channel and appreciating the knowledge: *STEPS: 1. Warm Up - Prevents injuries and primes your CNS 2. Loose your ego - You shouldn't need a spot for each and every rep 3. Use a belt - Increases and keeps intra abdominal pressure - creates that vacuum with your diaphragm with you breathing and gives you more power 4. Conserve energy - Limit the number of reps leading up to your 1RPM * REPS: 10, 5, 3, 2, 1RPM, Rep out (12)
Someone is my idole .. my motivation.. I followed now 2 years and I can see the changement on my body . The muscles definition and people at my gym all the time asking me what I do to have a body shape . I just say I work hard I am patient I don’t rush to go heavy and I have a motivation...🔥🔥🔥🔥🤞🏾🤞🏾
I want to thank you both for your tips on lifting/bench press. There is one video you both did and I remember Simeon going heavy on dumbbell then he said if we don't try them we will never gonna get them. That changed my all approach. I saw an increase in my bench press for trying. Now I can do 3 plates of 45lbs each side for two reps. I lift 100lbs dumbbell on my incline and growing. Same approach got me to push my squats from 2 to 4 plates. Thank you for getting us to challenge our own fear, drop our ego and achieve what was first seen as not within our range.
What is it they do exactly tho, get loads of money from selling supplements to people who don't know better by making 20 min videos with almost no tangible info, except bro science.
I have watched your videos, and I’m slowly improving my bench. Thank you. Because I do not have a workout partner to help, I do use a smith machine because of the stability.
This is one of the best videos I've seen on the subject.Prior to watching this video, I had already incorporated aspects of this program , but not in full. I really liked the way you broke everything down at the end. That truly tied everything together. I feel like you gave me a great strategy for success.
Mike is 225lb and hitting 4 plates? Damn! Proof that the strength isn’t always necessarily correlated to your weight. I’m about 175lb and still trying to hit 3 plates, that’s my aim for the rest of 2020..... hope there’s no lockdown again to ruin that
If you wanna increase your bench then do weighted push ups they work really well, if you don't have weights then put water jugs in a backpack and do push ups. Trust me if you really want a good bench press you'll get a good one whether or not you have access to a gym, you got this man!!!
Sim you have gotten soooo much stronger in the last year i remember like last year mike was a good bit stronger than you now u too are equal respect bro
My two favorite people to watch. So much knowledge between the both of you. Thanks to you both for the awesome content always. Always a good session when the both of you are together
It's mental battle as well. Reps are great and his approach is beneficial for increase strength but the mind is just as powerful. Try strengthen the mind. It will help you. It did me. Take care and God Bless.
I was stuck at 225 for years. I switched over to this Arnold program and now I can hit it for 10. Similar strategy as what they are doing here. I can send you a pic of the workout if you want. Just dm me on insta @brandonfromthechi
Ego is seriously all of our biggest weakness and enemy when it comes to working out and getting the best results. That's one thing I made sure to make a point of and focus on. My motto is leave your ego at the door.
5:18 I can relate even to the gym I go to. The amount of people I see people doing things wrong or pushing beyond their means because the weights are too heavy and they are just cheating by getting someone else to apply equal force to help them lift
Thank u I'm slowly building my confidence back see my rist was broken years back so when I lift now it hurts when I go heavy but I'm training it so it can get back to normal once it do I'm going ham like a muffucca
Hi Simeon, could you kindly make a video about “Proper techniques for an effective bench press” just like you did with your “how to properly execute an ATG squat “ step by step please . I feel most people (including my self) haven’t really understood the perfect form to a proper bench press . Thanks
What helps me is getting more confident with bigger increments for squat and deadlift especially going by 45s and 25s only cuz lot of times id overthink and be like idk if I'm ready for that I'll just add 2 10s instead of 25s. And it stopped me from ever going heavier (with good form). With huge strong guys they don't go up by 5s or 10s they usually add 25s and 45s so i want to think that way and feel comfortable doing that. More of a mind game.
I really want you guys to watch the whole vid for all the pointers, especially my explanation at the end. I truly believe following the tips in this video (unless you are already doing them) will increase your bench press dramatically.
Has video con subtitulo , español desd ecuador
Love the vid. Working on this currently and was wondering how long you guys rest between sets. Thank you.
Simeon please don't forget to keep sharing your recipe videos from time to time. They're just too good.
💥 I make funny skits, please check it out on my channel I’ve put a lot of effort into it 🎥
London massive 💪 Sp da Don 💯
Dope session... Always a good time my bro!!
Y’all some Kings 🤴🏿
Ratio
Yo Rashid you should hang out with Simeon Panda more often. He is a cool dude.
@@theofficialmuslimrealm naw ya think! smh
Fab
Love to see positivity between 2 brothers and no ego just building each other up salute to you brothers
@Gameboy 💥 I make funny skits, please check it out on my channel I’ve put a lot of effort into it 🎥
@@MoAli6 um how bout don't self promote u idiot and grow organically 🤦🏼♂️🤦🏼♂️
Tried the 10, 5, 3, 2, 1 rep progression today for bench press. 10/10 would recommend!
What % weight you use of your 1rpm?
@@xXPondusGamingFifaXx I would probs do it like this, just my opinion and my experience with lifting
X10- 65%
X5- 80%
X3- 85%
X2- 87%
X1- 90%-93%
Recommend do it twice a week, with three day rest period in between to let the muscle re-group.
If you’re looking into increasing your bench press significantly and quickly I would look up the Smolov Jr (Bench Press) i use it often.
It’ll add 10kg (22lbs) to bench almost guaranteed if done correctly. The way I do it is run the three weeks, two day rest, max out. One week de-load take it easy, a lot of volume. Then kick it back up and do it again based on my new max. Hope this helps!
@@just1nth3jb0mb3 i dont get it i can do 185 for 10 but 65% of my max is155
@@just1nth3jb0mb3 where do you find smolov jr?
1-Warm up
2-Lose your ego
3-Use belt
4-Conserve energy
5. Don't listen to person on PED's who has no idea about programming on how to improve your bench, all he said in this video is dun uh train hard, don't spend your energy, do you know any person who doesn't do bench as the first exercise in the gym? Training heavy compounds first thing is common knowledge gosh
don't necessarily need belt unless doing big weights with arch
Exactly, been saying this!
agreed with you, my guy. People who are on PED shouldn't come up with this type of advice because we're looking at two different scenarios. @@hornet-h3v
I can see how mad Simeon was at 10:20 I am the same way when something I usually hit I don’t hit it as many reps or maybe as smooth as I usually do. Sometimes it’s not about you losing strength but you haven’t rested enough between your last lift for full recovery
Also about your body hormone levels and glycogen levels etc, which hall depends on your sleep, stress levels and food intake. (quality, timing, quantity) duh
@@hornet-h3v
True. But to be honest the gym Simeon said he did 2 reps on, Ive been there before multiple times, and their weights are DEFINITELY much lighter than conventional gym weights even tho they say 45 lbs or whatever. Cuz 315 lbs I did for 7 reps there but at any other gym my max is 5. So he probably just got tricked by the gym weights
I love how you guys taking y’all time not rushing& explaining why you shouldn’t compete with others. This video awesome
10, 5, 3, 2, 1RM. Excellent Simeon thank you.
I love seeing these two brothas together, man, Sims can be himself around Mike Always. Love that!
They warming up with my max😭
🤣🤣🤣😂😂😂 THAT'S FUNNY. AND TRUE 4 ME 2.💯💯💯
We all start somewhere 💪🏼 keep going!
Foreal thou 😁😂👑🙏
Best way to bench to max out is to put your legs up . Marine style. Trust and believe
🤣🤣🤣 me toooo....lmbo
Just getting started back after years of wanting do make the change. Love seeing these as it confirms to me that using the bar only isn’t as bad as i thought. I would often walk out of the gym and not go back because i thought I had to be at the same level as the other guys. Thank you for sharing this
This guys dont just make good video's with lots of info but they are entertaining & funny u can see the friendship come out
Been using your techniques for the past 3 years...I'm in the best shape of my life.
Definitely form over weight!
In the 430 bench...your feet weren't planted...could be why
Which technique exactly? How many sets and reps? How many times a week?
New to the channel and appreciating the knowledge:
*STEPS:
1. Warm Up - Prevents injuries and primes your CNS
2. Loose your ego - You shouldn't need a spot for each and every rep
3. Use a belt - Increases and keeps intra abdominal pressure - creates that vacuum with your diaphragm with you breathing and gives you more power
4. Conserve energy - Limit the number of reps leading up to your 1RPM
* REPS:
10, 5, 3, 2, 1RPM, Rep out (12)
Absolutely LOVED the vid guys, honest, real, and F'n funny!! 'T, im hangin!!' Classic 😂😂 Much luv fellas, bless up!
Legends say Panda is still left hanging😂
T I’m hanging
Just two brothers grinding together. No handouts. All work. Dis as real as it gets!
really feel connected and in the conversation w these guys. love the content!
I love how these 2 brothers are tight with each other 🙏💪. Love man
Someone is my idole .. my motivation.. I followed now 2 years and I can see the changement on my body . The muscles definition and people at my gym all the time asking me what I do to have a body shape . I just say I work hard I am patient I don’t rush to go heavy and I have a motivation...🔥🔥🔥🔥🤞🏾🤞🏾
Dang theres wayy more to Bench Press than I ever imagined, This opened my eyed man
I love the spotting advice...
I want to thank you both for your tips on lifting/bench press. There is one video you both did and I remember Simeon going heavy on dumbbell then he said if we don't try them we will never gonna get them. That changed my all approach. I saw an increase in my bench press for trying. Now I can do 3 plates of 45lbs each side for two reps. I lift 100lbs dumbbell on my incline and growing. Same approach got me to push my squats from 2 to 4 plates. Thank you for getting us to challenge our own fear, drop our ego and achieve what was first seen as not within our range.
Two great guys in the fitness industry!! Appreciate all you guys do 🤙🏼😎🤙🏼
What is it they do exactly tho, get loads of money from selling supplements to people who don't know better by making 20 min videos with almost no tangible info, except bro science.
I always enjoy the Simeon/Mike team ups. There isn't a better duo on UA-cam fitness.
I have watched your videos, and I’m slowly improving my bench. Thank you. Because I do not have a workout partner to help, I do use a smith machine because of the stability.
Inspiring ...Great Video
I almost had a heart attack @ 10:15 when you let the bar drop so quickly lol.. Props for regaining control and getting it all the way up!
This is one of the best videos I've seen on the subject.Prior to watching this video, I had already incorporated aspects of this program , but not in full. I really liked the way you broke everything down at the end. That truly tied everything together. I feel like you gave me a great strategy for success.
Mike Rashid is the world's best spotter the man has a good feel for the lifter and the weights, you can't teach that.
You guys are a class act !!! Love it.
Simeon panda and mika Rashid are the best movitaion it will be a honor to have the 2 of them helping me exercise coaching 💪👏🙏
Thats how it should be man. No hate, but support between you guys. So tired of these gym wars.
Mike is 225lb and hitting 4 plates? Damn! Proof that the strength isn’t always necessarily correlated to your weight. I’m about 175lb and still trying to hit 3 plates, that’s my aim for the rest of 2020..... hope there’s no lockdown again to ruin that
Me: increasing my bench press...
Covid: Locks down gyms again.
thats me in MTL , canada
If you wanna increase your bench then do weighted push ups they work really well, if you don't have weights then put water jugs in a backpack and do push ups. Trust me if you really want a good bench press you'll get a good one whether or not you have access to a gym, you got this man!!!
@@rickydugan8490 or use ur mate as weight
@@itzwilza7189 very good idea💯
@@rickydugan8490 what if i barely do 10 push ups and i can't do five in the second session?
Sim you have gotten soooo much stronger in the last year i remember like last year mike was a good bit stronger than you now u too are equal respect bro
My two favorite people to watch. So much knowledge between the both of you. Thanks to you both for the awesome content always. Always a good session when the both of you are together
simeon panda I'm a filipino one of your follower, salute to you brother
I appreciate the dialogue and education fellas. Y'all stay healthy, whole, and blessed. ✊🏾
I love watching your guidance,its down to earth,shows heart and emphasises the most important factor - form is more important than ego lifting
Yo Simeon Im taking into what you have said in this and previous videos and shits working for me man, appreciate it lots.
I LUV YOU GUYS YOUVE CHANGED MY WORKOUT EXPERIENCE AND LIFESTYLE 💪🏾
12:47 you left me man hangin for almost 9secs bruh. Daaang. Lmao
Yours a Mike techniques have helped me tremendously.. ima speak this into existence ima get a workout with y’all one day 💪🏽
Great video. Excellent pointers at the end. I appreciate this very much and will implement....Salute bros!
Simeon: “I can get more leaner”
Me: he don’t have any fat how can he do that 😂
Take the skin off😂😂
Probably talking about his glutes which is dangerous as fuck lmao
He's like 13% body fat right now, nobody is 0%... He gets down to 6-8 when he's cutting
big ups to Simeon and Mike‼️
MOTIVATION💪🏿💯
Mike's technique is beautiful, its so controlled
This was a dope bench session! 🔥
Both of you did some good work. Good job
Brazil love yours videos!
Damnnn I havnt seem Mike in so long! Used to be such a huge fan of his. Dudes a certified beast .
I love your bond and you inspire me a lot
Smart guys. Simeon Panda great lifting motivator.
I’ve always struggled with 2 plates, don’t know what I’m doing wrong. Thanks for the tips, I’ll try it out
Try mixing it up, use dumbbells, decline press, take the leg drive out to focus on the chest - this’ll push you through the plateau
Just do more bench.
Train with 70-80% of your max and slowly build up to 225. Really no need to 1 rep max unless you are a powerlifter.
It's mental battle as well. Reps are great and his approach is beneficial for increase strength but the mind is just as powerful. Try strengthen the mind. It will help you. It did me. Take care and God Bless.
I was stuck at 225 for years. I switched over to this Arnold program and now I can hit it for 10. Similar strategy as what they are doing here. I can send you a pic of the workout if you want. Just dm me on insta @brandonfromthechi
Great video, It's funny it takes a pandemic to get me to expand my home gym. Good instruction and I see you team up with Mr. Rashid, excellent.
“I could be leaner”
Alright mate.
Love the energy !!! goku n vegeta type ish.... Stay contagious yall !!! love !!
Ego is seriously all of our biggest weakness and enemy when it comes to working out and getting the best results. That's one thing I made sure to make a point of and focus on. My motto is leave your ego at the door.
Mike stay wit the positive vibes 😎 💪🏾
Inspiration indeed 🥴❤️ all th way from South Africa
5:18 I can relate even to the gym I go to. The amount of people I see people doing things wrong or pushing beyond their means because the weights are too heavy and they are just cheating by getting someone else to apply equal force to help them lift
Thank u I'm slowly building my confidence back see my rist was broken years back so when I lift now it hurts when I go heavy but I'm training it so it can get back to normal once it do I'm going ham like a muffucca
You guys are the best
Tu è minha inspiração brother sou teu Fã 1 🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷
Hi Simeon, could you kindly make a video about “Proper techniques for an effective bench press” just like you did with your “how to properly execute an ATG squat “ step by step please . I feel most people (including my self) haven’t really understood the perfect form to a proper bench press .
Thanks
Keep going
These are great tips definitely gonna implement them into my workout keep up the great work love your stuff
You need to rinse your shaker and drink it. A lot is lost in the bottom of the shaker. Great video again.
Motivation at it's finest...😎
Thanks Simeon Panda for all you are doing for our young teenage bodybuilders
Beautiful video love your stuff man
Love your vids bro you give me so much inspiration to get stronger and better my self. Much love bro
Good work Sim! Thanks for sharing the session
Panda no ego lifting 😂 it’s all good bro we know your strong
14:58 had to replay that a few times 😂
I felt Simeon pain
L😂🤣😂🤣😂🤣😂🤣L
I was like "SOMEBODY HELP THAT MAN!!!!!" LOL
definitely felt motivated to add more plates onto my squat rack.. 😅
I truly enjoyed this workout
love the videos man just found you but you keep it real
What helps me is getting more confident with bigger increments for squat and deadlift especially going by 45s and 25s only cuz lot of times id overthink and be like idk if I'm ready for that I'll just add 2 10s instead of 25s. And it stopped me from ever going heavier (with good form). With huge strong guys they don't go up by 5s or 10s they usually add 25s and 45s so i want to think that way and feel comfortable doing that. More of a mind game.
Your videos are awesome man
Thanks bro this help me a lot over a week
On point man! Thanks 🙏
Love from INDIA ❤️❤️ brother
Legends says Simeon is still hanging waiting for that stud LOL 14:59
I follow both you guys UA-cam channels. You two are very motivating! Thank you 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽
Excellent work
The biggest thing that you emphasize is warm up it definitely a game changer!!!!
Love the session ❤
you the real beast broe!!!....from South Africa.
your videos are gold
I really enjoyed this... Thanks for this video
Will try this out 💯
I'm hanging ,I'm hanging ,I'm hanging ,still hanging lol❤️❤️ love Simeon
Watching it!! Hey I'm going to get your training program soon!🥳🤙🙏
My entire life can be summed up in four words: I hustled. I conquered.
You've conqured my hear too😊
@@Unfollow_Mehdi simp lmao
@@elijah4865 😉
awesome video!!1
Love watching these two guys train! 💪🏽💯
Like before I watched. Classic🔥
Definitely doing these!