I started the 3 second benchpress today and felt amazing I got the fattest pump I have in a while I recommend everyone watching this to try it 10/10 would recommend to increase strength and range of motion
about to start week 5 of your 6 week strength program. THANK YOU SO MUCH. I APPRECIATE THE INFORMATION THAT YOU PUT OUT FOR EVERYONE. I HAVE GOTTEN SO MUCH STRONGER. :')
Back in the day when I competed (28-30 years ago), I did the pause during workouts and it helped significantly. At 51, I still pause on the way down. Not sure what the rules are there but we couldn't have the back off the bench at all, hands had to be with 2" level on way up and there was a max time to lift the weight. I agree on the pause, helps build an explosive press.
I pause all sets that are 3 reps or less. Adding in a 2 or even 3 second pause set to your set seems valuable. I have benched north of 500 in many sanctioned meets at 242 and 275.
In your experience is it beneficial to do a close grip bench press in your beginner linear program's upper control days instead of the spoto press for a person lagging in tricep strength?
It seems you may be losing some energy when you unrack without a spotter. You have a slight down then up motion with the bar before you engage in the rep. Quick fact: There used to be a full 2 second pause in meets for the bench press
Do you have tips on increasing bench strengthening in the most efficient way? Im a noob and been following the 10 reps 3 sets rule. Would increase weight by 10 when I can do full 3 sets .
Hi candito i love doing paused bench press but i got a question, doing the same exercise for a long(one year for example) time produce so much micro and macrotears which can lead to injury?
give me your thoughts on this..could paused benching also be a way of building more muscle simply because you are holding the weight eccentrically for a longer period?
I keep pinching my lower back/hips when I bench now when I get to my heavier weights. I bench with my feet far back and on my toes, but I'm thinking its putting too much pressure on my lower back and that I should move to feet flat and less of an arch. Any tips/advice?
Daniel Jackson what helps me is pushing my heels towards each other and then pressing them hard on the ground. My glutes feel more loaded than my low back.
Yeah thats what im thinking ill be changing. Tried it today after the little tweak, obviously I still felt it a little since it flared up but it seemed to be much less. Sadly I don't feel nearly as strong with a flatter back and flat feet compared to heels up, but I'm sure as I continue to do it, the better itll feel
Daniel Jackson I have the same exact problem, and I'm still not 100% sure how to fully fix it. However, I would try squeezing your glutes as other have mentioned, and then while doing that you should try to maintain an arch, however, try arching from your upper back instead of your lower back. This is what I have done and it has reduced my low back pain quite a bit. Hope it helps, good luck!
man i still got the canditotraininghq stringer, but i dont like to wear stringers in the gym and now im too fat for it anyways. but i bought it because candito only had stringers in the shop
Hey dude, any idea why dip strength doesn’t correspond much to my bench? I’m 176lbs and can perform weighted dips with an additional 90-100lbs, yet can only flat bench 225 for 3. I very rarely bench though so could it just be I’m unfamiliar with the movement pattern? Be good to get your thoughts. Love the channel
I’m assuming you figured it out by now but bench like twice a week. Heavy in volume then a light weight with closed grip. Dips help as well and working a lot of tricep workouts. Plus eat more.
lol when you said that the usapl pauses are long, I was bout to comment saying you haven't seen the Canadian pause. Our judges are so old man. One judge raises her hand up first to signal the press but says the press command after her hand is raised lol which makes the pause much longer
So I saw an old video of you and your dad. Is your dad still lifting? I am only 55 but didn't even start lifting until I was 51 and powerlifting at 52. Never too old! I am on the road to a 600 raw bench and hope to get it within the next few months before I turn 56. I have hit 585 raw on 2 different times in the last few months. I am a natty, so what is 1/2 natty?. Sorry to ramble just saw that your dad was benching in a video I ran across and was curious if he was still lifting heavy.
Yes, I am still lifting. But not very heavy. Shoulders are an issue. I can still Bench somewhere between 330 to 340 touch and go. There is no such thing as half natty. That was a joke because of all the feedback Jonnie got about my being on TRT or something (never on either except for the old Driven Sports "Craze' Pre-workout). Impressive Bench you have. Your current lift would be a world record for Masters2 Raw in any Weight class. The current best is 495 lbs by Leon Brown in the 105 kg. weight class. That was on May 7, 2017 in Orlando. The next best raw world bench for 50+ age is 474 lbs by Vitaliy Morozevich in the 120+ weight division. You even out lift the world records in the Equipped IPF (over 50) in all weight classes except 120 kg + in the IPF. records.powerlifting.org/world/?lan=en&gender=M&age=m2
Yeah, I have a few world records. I would have more if I could set them at regular meets. Always thought it was odd you had to have special judges. I can understand calibrated plates, but weight is weight! I also presently have 11 national raw bench records. Powerliftingwatch.com had be as the #1 ranked SHW raw bencher in 2016 for 50+, and I am again in 2017. They have me listed as the top M2 bencher in the best of the best for the last 7 years. Guess I am M3 now in some feds. I belong to a few federations. LOL!!! APA, SPF, USPL, 365SPF, APC, and their International divisions. If there is a meet in the area I usually just join their federation. I am going to do a USAPL meet in March, so I will be joining their federation too. I ma new to lifting so I am pretty eaten up with it. I have 3 blown discs in my back or I would be doing deads and squats. Once I get surgery to have them replaced I will probably start doing full power. Sorry to ramble. I have some youtube videos of me benching if you are interested. Sorry to ramble on. Keep killing it! I will hopefully be getting to my 600 goal soon..
Kole. Very impressive. You would clean up in the IPF and USAPL Raw record books. I am really impressed how your shoulders can still handle the weight. But I was strongest in my late 40s. I herniated by L-4 and L-5 in my 50s when I was running and decided to stretch. I bounced to reach my toes and I felt a creeping pain that eventually sent me to the hospital. I have been pain free after extensive physical therapy but deadlifts and squats are out of the question. Good luck to you. I found a few videos of your bench this past summary. Your strength blows me away. Very impressive for ANY age: ua-cam.com/video/wYYcNxBEwlI/v-deo.html
My L-4 disc is gone basically and 2 others are not much better. I am suppose to have surgery on 3 discs but am putting it off as long as possible. I actually tore my labrum in my left shoulder and partially tore my rotator in my right. I rehabbed them myself and moved my grip in on the bar so it is more tricep than shoulder and my shoulders are doing pretty well now.
DUDE NO FUCKING JOKE YOU ADDED 35LBS TO MY BENCH IN 4 WEEKS ON YOUR BENCH PROGRAM 140LBS TO 175 WHEN I ONLY ASKED FOR 165... HOW THE FUCK??!!!!!!!!!!!!!!!!! dude im so hype... holy SHIT
Possibly due to more time under tension. Here he's talking about technique for comp benches. Tons of ppl missing lifts at comps for not training enough pauses.
Candito. I destroyed My pec 1,5 year ago during a bench press. Def a pec tear in the arm pit area where My pecs and shoulder connect. I cant surpass 225 for 3 reps due to pain and feeling unstable. I go With a fairly close grip 1 - 2 Inc from the smooth part. How can I fix My bench?
So I'm following Calgary Barbell's 16wk program and I've had 6s, 5s, 4s,and 3s next week scheduled for next week of 3count pauses..you mentioned you didn't like these being programmed for hypertrophy so do you recommend I manipulate this programming at all on those days?
Powerlifters train a skill aka strength, bodybuilders, usually the huge guys, train lower weights w/higher reps for hypertrophy. They aren't usually anywhere as strong as the look.
@@benjaminanderson6856 well you asked. It's not hard to understand, he works hard. All elite athletes do. I'm 49 and breaking all the Florida records in the masters 114 lbs class at my first comp and hopefully place 1ST at nationals and then go to worlds. Stiff competition and big goals for first comp and Nats. Lots of smaller propel that are ridiculously strong. Show up 3+ hours a day 4-5 days, lift heavy and you will get there. He competes against guys his size and strong AF. It's not that rare in powerlifting, people work their asses off.
Still rocking with the same designated spotter, nice
Probably also used it for cardiovasculair purposes in the none-training days
hip thrusting that spotter for max reps
@@supimsatan 😂
@@wakokocoke00 bruhh😂
This really is a good variation, helped me work on keeping my elbows under the bar as opposed to traveling in front of the bar.
Training at your old gym while home visiting for the holidays?
I love you lord Jonnie. Please acknowledge by existence.
Wheres the deadlift program fam
Mujahid Alvarez 3rd
Where's the appreciation for free programs.
Thomasrice07 I appreciate them highly, but the last three vids didn't say deadlift program coming soon, like older videos had.
Candito looking extra thick
He's bulking probably
Extra thicc
Adrian Atun guys he's biulding back after injurie also
Legend has it that if you comment early, you add 100lbs to your total and your eyebrows get thicker
That's just a legend though
I getting that
I started the 3 second benchpress today and felt amazing I got the fattest pump I have in a while I recommend everyone watching this to try it 10/10 would recommend to increase strength and range of motion
about to start week 5 of your 6 week strength program. THANK YOU SO MUCH. I APPRECIATE THE INFORMATION THAT YOU PUT OUT FOR EVERYONE. I HAVE GOTTEN SO MUCH STRONGER. :')
Back in the day when I competed (28-30 years ago), I did the pause during workouts and it helped significantly. At 51, I still pause on the way down. Not sure what the rules are there but we couldn't have the back off the bench at all, hands had to be with 2" level on way up and there was a max time to lift the weight. I agree on the pause, helps build an explosive press.
Seeing your posts make me so happy. :')
Designated spotter is back!
Sweet Dr. Candytoe of frothy bench love and generous eyebrow magic, bless me in my journey toward bigger and better bench PRs.
DESIGNATED SPOTTER IS BACK
Really appreciate your informative videos being 5mins less
love this channel
3:03 is my favourite part
good luck at your upcoming meet Jonnie!
Returning back to the ol' stomping grounds
I pause all sets that are 3 reps or less. Adding in a 2 or even 3 second pause set to your set seems valuable. I have benched north of 500 in many sanctioned meets at 242 and 275.
Also my favorite variation :), extremely useful if you bench w soft touch
new camera? them pixel gains
Great video, thanks man. Helped me out.
Is this your old gym based Candito ?
In your experience is it beneficial to do a close grip bench press in your beginner linear program's upper control days instead of the spoto press for a person lagging in tricep strength?
Hell yeah I've been doing it ever since i learned about paused bench
Going for a 180kg bench. 10kg off.
My two cents.
- Train arms
- Eat
- 5x5
- Eat
- Pauses
- Eat
- Leg drive
- Eat
- Barbell rows & seated rows
- Eat
It seems you may be losing some energy when you unrack without a spotter. You have a slight down then up motion with the bar before you engage in the rep.
Quick fact: There used to be a full 2 second pause in meets for the bench press
Can I send you my HQ intro? Will I be featured in a video? plz Jonnie * Italian screeching *
Burrito could you do a raw training footage video of all your lifts including mobility, would be sick and the longer the better!
Dat knee raise
Cant wait to start your 6 week bench program on Monday
Strong!!
KEEP MAKING VIDEOS!
3:07 Jonnie Candito crossfitter extraordinaire
I was just looking for a new vid early
CANADIAN IPF AFFILIATE - let me tell y'all about the world famous Harnek pauses
Do you have tips on increasing bench strengthening in the most efficient way? Im a noob and been following the 10 reps 3 sets rule. Would increase weight by 10 when I can do full 3 sets .
Hi candito i love doing paused bench press but i got a question, doing the same exercise for a long(one year for example) time produce so much micro and macrotears which can lead to injury?
Do you normally bench press with a wide grip? Your forearms are more than 90 degrees with the ground in the video.
give me your thoughts on this..could paused benching also be a way of building more muscle simply because you are holding the weight eccentrically for a longer period?
3:06 nice air bicycle riding
CANDYTOE!!
I keep pinching my lower back/hips when I bench now when I get to my heavier weights. I bench with my feet far back and on my toes, but I'm thinking its putting too much pressure on my lower back and that I should move to feet flat and less of an arch. Any tips/advice?
Daniel Jackson what helps me is pushing my heels towards each other and then pressing them hard on the ground. My glutes feel more loaded than my low back.
Yeah flex your ass while doing the reps. This will take pressure off your low back and make u more stable as a bonus
Yeah thats what im thinking ill be changing. Tried it today after the little tweak, obviously I still felt it a little since it flared up but it seemed to be much less. Sadly I don't feel nearly as strong with a flatter back and flat feet compared to heels up, but I'm sure as I continue to do it, the better itll feel
Daniel Jackson I have the same exact problem, and I'm still not 100% sure how to fully fix it. However, I would try squeezing your glutes as other have mentioned, and then while doing that you should try to maintain an arch, however, try arching from your upper back instead of your lower back. This is what I have done and it has reduced my low back pain quite a bit. Hope it helps, good luck!
Jim Jones I know about the arching only the upper back which I've been trying but it feels like I can't disconnect my upper to my lower
man i still got the canditotraininghq stringer, but i dont like to wear stringers in the gym and now im too fat for it anyways. but i bought it because candito only had stringers in the shop
Nice assets!
When you pause do you continue to hold the weight or let the weight rest on your chest?
Hey dude, any idea why dip strength doesn’t correspond much to my bench? I’m 176lbs and can perform weighted dips with an additional 90-100lbs, yet can only flat bench 225 for 3. I very rarely bench though so could it just be I’m unfamiliar with the movement pattern? Be good to get your thoughts. Love the channel
I’m assuming you figured it out by now but bench like twice a week. Heavy in volume then a light weight with closed grip. Dips help as well and working a lot of tricep workouts. Plus eat more.
What about breathing? Do you hold the vasalva the whole 3 seconds? I guess thats hard, maybe I have to train this specifically
This is what benching should look like
Don’t go beyond a triple? I do 4x8-10 with 3-4 second pause and my bench skyrocketed 50lbs in less than 3 months.
Good lord that has to be agonizing lol
@@JohnSmith-cz3us worth it!
What would you recommend for breaks in between sets?
"Nobody has it longer than the Canadian IPF affiliate" - Lord candytoes
YES. YES. UGH 😒
Do you rest the bar on the chest or do you hold the bar so it can touch the chest but not rest on it when doing the pause bench
Did you and your designated spotter break up ?
what did he do in 2:45 ? and why did he do it? there are not normal knee raises. knee raises are very easy and he is not doing them in full ROM
thoughts on wearing a felt?
takeyourtime a felt?
MAAAAAAAAAN FUCKA SHOOTING STAR
Hey Jonnie, how long do I typically have to wait for your shirts if I order fromthe EU? (I am stil lwaiting :
I don't think so, it's technique, specifically for competition bench.
why are your elbows at an angle and not completely under the bar at 90°
Jonnie how is it you have lost so much upper body size since your 2013 workout videos?
was he not natty then or something
Shorts game is up
Are you back to your old gym meyn?
Probably home for christmas?
Why do u bench with the top of ur head hanging off the bench not trying to hate I'm just curious
lol when you said that the usapl pauses are long, I was bout to comment saying you haven't seen the Canadian pause. Our judges are so old man. One judge raises her hand up first to signal the press but says the press command after her hand is raised lol which makes the pause much longer
fuck man, how much do you weigh?? strong asf
So I saw an old video of you and your dad. Is your dad still lifting? I am only 55 but didn't even start lifting until I was 51 and powerlifting at 52. Never too old! I am on the road to a 600 raw bench and hope to get it within the next few months before I turn 56. I have hit 585 raw on 2 different times in the last few months. I am a natty, so what is 1/2 natty?. Sorry to ramble just saw that your dad was benching in a video I ran across and was curious if he was still lifting heavy.
Yes, I am still lifting. But not very heavy. Shoulders are an issue. I can still Bench somewhere between 330 to 340 touch and go. There is no such thing as half natty. That was a joke because of all the feedback Jonnie got about my being on TRT or something (never on either except for the old Driven Sports "Craze' Pre-workout). Impressive Bench you have. Your current lift would be a world record for Masters2 Raw in any Weight class. The current best is 495 lbs by Leon Brown in the 105 kg. weight class. That was on May 7, 2017 in Orlando. The next best raw world bench for 50+ age is 474 lbs by Vitaliy Morozevich in the 120+ weight division. You even out lift the world records in the Equipped IPF (over 50) in all weight classes except 120 kg + in the IPF. records.powerlifting.org/world/?lan=en&gender=M&age=m2
Yeah, I have a few world records. I would have more if I could set them at regular meets. Always thought it was odd you had to have special judges. I can understand calibrated plates, but weight is weight! I also presently have 11 national raw bench records. Powerliftingwatch.com had be as the #1 ranked SHW raw bencher in 2016 for 50+, and I am again in 2017. They have me listed as the top M2 bencher in the best of the best for the last 7 years. Guess I am M3 now in some feds. I belong to a few federations. LOL!!! APA, SPF, USPL, 365SPF, APC, and their International divisions. If there is a meet in the area I usually just join their federation. I am going to do a USAPL meet in March, so I will be joining their federation too. I ma new to lifting so I am pretty eaten up with it. I have 3 blown discs in my back or I would be doing deads and squats. Once I get surgery to have them replaced I will probably start doing full power. Sorry to ramble. I have some youtube videos of me benching if you are interested. Sorry to ramble on. Keep killing it! I will hopefully be getting to my 600 goal soon..
Kole. Very impressive. You would clean up in the IPF and USAPL Raw record books. I am really impressed how your shoulders can still handle the weight. But I was strongest in my late 40s. I herniated by L-4 and L-5 in my 50s when I was running and decided to stretch. I bounced to reach my toes and I felt a creeping pain that eventually sent me to the hospital. I have been pain free after extensive physical therapy but deadlifts and squats are out of the question. Good luck to you. I found a few videos of your bench this past summary. Your strength blows me away. Very impressive for ANY age: ua-cam.com/video/wYYcNxBEwlI/v-deo.html
My L-4 disc is gone basically and 2 others are not much better. I am suppose to have surgery on 3 discs but am putting it off as long as possible. I actually tore my labrum in my left shoulder and partially tore my rotator in my right. I rehabbed them myself and moved my grip in on the bar so it is more tricep than shoulder and my shoulders are doing pretty well now.
ur not natty
Why the super wide grip bro?
DUDE NO FUCKING JOKE
YOU ADDED 35LBS TO MY BENCH IN 4 WEEKS ON YOUR BENCH PROGRAM
140LBS TO 175 WHEN I ONLY ASKED FOR 165...
HOW
THE FUCK??!!!!!!!!!!!!!!!!!
dude im so hype... holy SHIT
Jonnie you the man but your wrists looked to bent?
Bandito
CPU has the longest pause? Didn't know that.
Now I have a good excuse on being so fucking weak
Nick Manders Yep, he's right. At a BCPA (CPU) meet last November the pauses were brutal, and we had a nationally certified IPF ref.
flattop at APU Provincials I got a 3 second pause on my second attempt. For Candito it’s just an accessory, for me that’s just the normal comp lift.
Guys does this Pause thing help my bench go up like overall? I’ll try it if my chest grows
Possibly due to more time under tension. Here he's talking about technique for comp benches. Tons of ppl missing lifts at comps for not training enough pauses.
who's the girl?
your sister
Fate Twisted The designated spotter
Anyone know the shoes he’s wearing at 1:15? Aesthetics 👌🏽
Good range of motion ... unlike some 'powerlifters' (yeah you, eddie '3 inches' bergland)
Ey man, should i try to get a powerlifting record for my country?
olivier arnold no
yes
Daniel ooh oke thanks
olivier arnold np gl
I was about to go to the gym Jonnie
That's great bud
there is an asian man BW 154 lb. doing this for warm-up, no talk talk. Hope you've seen the video. It has 4 million views.
can anyone link the shoes?
Not sure about that. I have had a 7 second pause at a meet before with 545lbs. It sucked!!!
Candito. I destroyed My pec 1,5 year ago during a bench press. Def a pec tear in the arm pit area where My pecs and shoulder connect. I cant surpass 225 for 3 reps due to pain and feeling unstable. I go With a fairly close grip 1 - 2 Inc from the smooth part. How can I fix My bench?
I stopped practicing my rear glute press for this video.
So I'm following Calgary Barbell's 16wk program and I've had 6s, 5s, 4s,and 3s next week scheduled for next week of 3count pauses..you mentioned you didn't like these being programmed for hypertrophy so do you recommend I manipulate this programming at all on those days?
Hold breath the whole rep???
1:47 why not
Good question lol. I’m running his advanced bench program which has 3x6 @ rpe 9 with a 3ct pause lmao.
why am i better at paused than touch and go?
HQ
Dat dere CPU pause...
lmfao dude why is another Jonnie squatting in the back at 0:23
CrossFit at the end ?
Erik Nordby since when is core work crossfit?
You look liked a buffed up Daniel Radcliffe
Brake ya damn back
Hello jonnie
...Just looked to my side in that menacing way you do when you say "HQ" in some of your vids...the hell
That's a lot of weight for someone barely muscular. This just proves technique will make you lift more, regardless of total muscle mass.
Strength is more important than muscle mass. You're not going to get the extraordinary mass without drugs.
Are you regretting the hiatus now that your videos are getting similar viewership as UA-camrs with half your Subscribers?
i'm not saying he's skinny but how on earth does he move so much weight with his size, i see people twice his size that can't bench 3 plates
Powerlifters train a skill aka strength, bodybuilders, usually the huge guys, train lower weights w/higher reps for hypertrophy. They aren't usually anywhere as strong as the look.
@@someoneusa I know all that thanks....
Its still incredible and rare for his size.
@@benjaminanderson6856 well you asked. It's not hard to understand, he works hard. All elite athletes do. I'm 49 and breaking all the Florida records in the masters 114 lbs class at my first comp and hopefully place 1ST at nationals and then go to worlds. Stiff competition and big goals for first comp and Nats. Lots of smaller propel that are ridiculously strong. Show up 3+ hours a day 4-5 days, lift heavy and you will get there. He competes against guys his size and strong AF. It's not that rare in powerlifting, people work their asses off.
You move back to Ohio?
Cuz u can't bang the bar . bar gets bang to much everyday
im farting