Not really, you can still build maximum strength without pausing your reps. Even powerlifters usually do "touch and go" reps most of the time and only incorporate the pause for their pre-meet training.
Thanks for the comment, there are always going to be people who like you and people who hate you... I just ignore the haters and focus on helping the likers :-)
Go to my main channel page and click on the big banner at the top of the page and download my "Bodybuilding Quick Start Kit" this is a free program that will help you get started on the right track to building muscle and losing fat.
Hey lee! when i bench press, i use the powerlifting technique. Just like you are in the video. My bench max is going up pretty good. but, iv noticed im not really gaining chest size. is there any tips or things you suggest for me? thanks
The bench press is a good basic chest move. But after you do your benching you should do some isolation moves like dumbbell flyes, pec deck flyes, push ups, etc. The combination of heavy compound lifts followed up with isolation moves is what I've found works best for building size.
What ur doing is more of a speed work compared to a maximal work. Strength is gained more through a heavy 1-3 rep max compared to a controlled but light weight.
As a former power lifter and bench press record holder - I can say after watching this video. This guy knows exactly what he's doing - unlike some of the video's on the subject. Makes me want to get back into the gym. I used different training methods when I was active.... enjoyed seeing different techniques.
hey lee, i have a few questions on the form. i am really tall and cant get under the bar with that strict form that powerlifters have, what things can i do to work on that mad arch. and 2, is it a good idea to put some 45 pound plates under the legs of the bench to add height so that i can ppractice that form?
Yeah, for sure. Different benches are different heights, so as a tall guy you should use a higher bench to make it easier to get in position. I know lots of guys who jack up the bench on boards or even put plates under the bench to make it higher.
@MastaHowa for a number of reasons. 1 its for speed, explosiveness. 2 its for the opposite end of putting heavy stress on the joints, while you are still working the muscle you are not killing the joints. 3 the central nervous system gets used to the movement. 4 in 3-5 week cycles you move the percentage up 5-10 percent a week to focus on moving the weight explosively, but evenly and accuarate on ALL reps from begining to end. you do 2 workouts a week. one really heavy, and 1 for speed.
i see the power bench press looks more like declined bench press, why not just raise the bottom end of bench an inch or so than all form would be corrected??
i can currently do 225 8 times but i cant seem to get over 290 i want 300 but my effort is not paying off is there something i can do to get over this hump
another good movement you can add to ur bench workout is called "tate presses" if you want to look them up there great for conditioning your triceps for that big bench!
i started lifting 25 trs ago and i dont remember ever seeing anyone setting up to bench like they do nowadays...never saw it in magazines or antwhere, now its fashionable to setup and arch etc...why is that???cause now im all effed up about benching
correct me if i'm wrong, but i think now i understand why it is totally safe to arch your back like that. if you look at someone doing that, there is no pressure from the weights going to one's back. it pushes straight down on the shoulders. also, it allows you to use more of your lower pectorals, which is the generally stronger area of the chest.
@ridehonda107 all those statements were correct. also, the reason why powerlifters arch, is so they can drive with theie feet on the way up on the lift. do not train like this if you are bodybuilding. this is for training one rep max lifts(powerlifting)
lee why do you put a 25 pound plate before the 45 pound plate i have seen people do this before. Are there benefits from putting the weights on the bar like this?
@watsup860 he may have done a warm up set on the 25's and then banged the 45's on straight after, it shouldnt really make any difference what order you stack your weights in, as long as the bar is balanced = )
It depends on what feels best for you, a lot of top lifters plant their feet on their toes like this, but others prefer to have their feet flat on the floor.
@leemhayward Its easier to lift it when your on your toes because youre chest is higher and you dont have to lower the bar as far. Flat on the floor is the correct way
@denniandrew2002 it also depends what powerlifting fedaration your in and the rules to do with your feet. NASA (what i lift in) you have to have them planted flat on the floor. i forgot which one it is, it may be IPF that says they dont have to be flat and they can move as long as they dont come off the ground.
@SNOB1R try to take a few minutes to get into position. don't just instantly get on the bench and arch your back. I like to grab the bar and pull myself up while keepin my feet far back. Do that a couple of times and sort off work yourself into the correct position. Also try stretching your lower back after your workouts
Thank you for stating the importance of proper leg placement for expressing more power in the bench press. Not too many people realize the importance of the glutes in the kinetic chain. Very clear description.
Hi lee, I have a quick question. I will have my powerlifting competition coming up in a few months and I know you've been powerlifting. So my question is, have you ever tried the russian squat routine? if so, did it work well? it's supposed to be a pretty popular, well trusted program
Lee why are you working upper back on a bench day? I've always done back assistance on deadlift days, just seems to make more sense as frequent work on a muscle group can lead to a quick plateau. but to each their own. this powerlifting series is great btw, good to see a bodybuilder with some sense :)
Upper back work complements your bench workouts. It provides a solid base to bench from. Not only that, but you need to keep things in balance or else your eventually run into shoulder problems.
This is retarded what people don't know is don't go so fast you wil not build any muscle go slow but exhale on the hardest part of your workout and inhale on the easy part you will feel it
attention to all of those who are using blast your bench: it is a bull shit program. he has you benching every day of the program. the reason some people who report that their bench goes up 50 lbs in 3 weeks isn't because of the program, it's because the people who use it have shitty bench form to begin with. the only reason that they make such great gains is because the learn the correct form. i guarantee that if a powerlifter was to go on this program their bench wouldnt go up 50 lbs in 3 wks.
OMG lol at your form on bench "back promblems plix!!"
you say your back is stronger when your back is arched, yes thats true but u put alot of stress on your back doing it thats why you DONT arch it, you will shorten your muscle if you do it with that form.
@LukeJones16 Its actually quite the opposite. When you arch your back like that you are placing most of the pressure on your upper back/shoulder blades to support your shoulders and relieve pressure on your lower and mid back. Look at ANY bench press powerlifting video on YouTube and they ALLLLL set up this way because it is the safest for both back and shoulders.
it always amazes me, people trying to tell lee how to bench and how to workout. you think you can bench more than lee? you think your more muscular? think again pal
Not too god for your back to be arching that much. A little bit of arching is okay if your shoulders and butt are planted on the bench, looks like you don't even have your ass on the bench but I could be wrong
Chaaarge u really have no idea eat your talking about their are only 2 organisations that require heals on the floor and these are not mainstream at all I compete in 8 divisons and NONE require heals on the floor like NASA,wnpf,ipa,wbdl,ipf these are some of the biggest out there and can care less about ur heals
@popito1111 HA! im willing to bet the form you use in the gym is 100 times more dangerous then an arch. go watch dave tates 6 week bench cure. an arch, keeping your back, lats, and feet planted and eevrything tight is alot safer and more stable on everything then a flat back bench with no tightness at all. but, you dont powerlift. and you dont know anything about lifting in general. so i wouldnt expect you to know that. ps. your back is strongest arched. also, youre a pussy
hello my name is cristian moon and compete in the junior division category to 100 kg.mi Argentine record currently stands at 225 kg bench press visit my videos and watch them---moviendokilos channel ----
for curls i do three sets of 12. For squat I do 4 sets of 6 and a set of 4 and for bench i do 4 sets of 8. I do these so I can gain muscle but avoid the bulky look. If you do this routine u MUST do cardio also.
@pronation1 a smart way to train is doing something u can do about 12 times(if its bench) and do it 8 times wait 1 minutt then do 8 more and do that so many times u can :)
The 8x3 is just for dynamic day. If you read up on dynamic effort ("DE") training, you'll probably find it to be pretty interesting stuff. Take a weight you could usually do at least 15 or 20 times (maybe 50% of your 1RM, for example) and do 6 to 8 sets of 3 reps. The key is to be as focused and explosive as possible with every rep. If your 1RM is 300 and you use 150 for DE, try to put 300 pounds of force into every rep.
he explains why in the video... he's actually got some really good form. powerlifting is way different from bodybuilding buddy. being explosive in powerlifting is an essential element in putting up some big weight.
this is a westside workout and its dynamic effort day your supposed to bench this fast to help build ur explosiveness and your rebound out of the whole if your a powerlifter
@EscapefromThisFate-speed is very, very important in powerlifting, it helps you get through the sticking points. fast reps activate your fast twitch muscle fibers, which have the most potential to grow and be strong. Even pro bodybuilders do fast reps...the slow strict rep theory is not the best way to workout...even if your high school gym teacher tells you so.
who gives a flying fuck about his toes its not a competition dumb buttnuggets its a routine he does, he obviously is doing something right becuz hes bigger than u and ur fucking dad combined. stop looking at his toes, next time he should paint them for u, fags
At least I think it does, I originally thought your heels needed to be on the floor, but most federation rules only require toes. I don't know which ones (if any cause I haven't specifically looked) require heels on the floor
First... This video sucks very beginner stuff bench press was retarded...
2nd Creatine is a weight GAINER... Some of it is water but some is muscle and fat... Gained 20 pounds on one cycle then switched to crea aklyne to keep the strength and lose the water!!!!
this work out seems super short but you should probly add some rows or pull downs to it aswell. It might seem short and sweet but its really taxing on your nervous system and fast twich fibers. my advise is to go westside and add some bands
You clearly lack basic gym knowledge.. Even attempting to interpret his form on the bench without previous training is a no no.. Do Mark rippletoes 5x5 starting strength, you won't regret it.. I would advise getting help with someone knowledgeable for the training though! You want to make sure you are executing the cleans, squats, bench e.t.c. properly!
I tthink this dude is a ceertified trainer , he looks like he just has some principals on training and no experiance. I have was a powerlifter before becoming a bodybuilder. His video sounds on bench are principals from the 70's new research has been done and greater and powerful methonds are done now. Anyone how is a novice will seriously get hurt with this video i suggest reading a book than seeing this video. I suggest the book body of science.
His form is 1000000% perfected for powerlifting! Ask anyone at the top of the powerlifting game.. check out dave tate and western barbell for instance.
If any novices are attempting this form though.. They will get it wrong and will fuck themselves up
I've never fucked up my foot.. aslong are you're not silly about it you will be fine of course I don't complete my whole routine shoeless but its deff a good idea with deadlifts
wtf? 8 sets of 3reps with 50% of 1RM, that sounds truly stupid and worthless, now if you had said 8 sets of 3 reps with 80-90% of your !RM you might have convinced me you were working out. This is just retarded and very ineffective for powerlifting or bodybuilding. Period! Stick to your day job.
Obviously you haven't heard of WSB style of training before. This is not max effort work, it is speed work. If you research anything about powerlifting you'll see that speed work or dynamic effort is critical in building strength.
yea i heard that too.i also heard high instenity cardio such as doing 100 yard dashes and then jogging the rest will actually help increase your over all explosive power and strenght and actually burns way more fat then actual standarized jogging. is that true?
no, its very effective, its all about creating the most drive as possible so that you can carry as much speed into your lockout as possible. how many bench max's have you missed because you couldnt lock it out or stalled half way? this will solve it. dont disregard it before you look into it buddy
3 reps at 50% max is one of the most effective methods for building explosive speed in your benching. I think that you ought to go get some qualifications, study sports science and learn how to lift for a decade or two before you start spouting the shite thats comes out of your fingers.
@yousedcarguy You are right if you are using 50% of your strength like you would use 80-90% of your strength in a typical set. But this training is dynamic because you are applying 100% of your strength to 50% of your max. The best way to measure the progress of this routine is to time your sets rather than focus on the reps. You must constantly try to improve your 3 rep SPEED.
This style of training is for explosiveness. The reps are kept low with the light weight to ensure that each repetition is done with 100% speed and effort to really invoke the fast twitch fibres and result in an explosive response everytime.
As lee said...do some research before you dismiss something you see
@4oldskool im listening to him, if i was you i wouldnt be talking
Dpatx21 2 weeks ago
Dear idiots giving out advice, look at this man's body, then yours, then his, the yours...STFU.
MackMackMAckAMckMAkx 3 weeks ago
Feet must be on the ground
Pipargalva 1 month ago
@Pipargalva
It depends on the rules of the federation you lift in. Many powerlifting federations will allow the heels to be off the ground.
leemhayward 3 weeks ago
@Pipargalva Yes, feet must be full on the ground
modixas 3 weeks ago
@modixas
Check with the rules of the federation you lift in. Many powerlifting federations will allow the heels to be off the ground.
leemhayward 3 weeks ago
hey mr. Lee, can you tell me whats your max bench press record?
revengered1 1 month ago
@revengered1
My personal best bench press is 445 pounds.
leemhayward 3 weeks ago
holy shit he does look like steveo
12inweiner 1 month ago
PLEASE NO ONE LISTEN TO THIS MAN!
4oldskool 1 month ago
steve-o on roidz?
raynhornzxz 1 month ago
steve-o
vsallbutme 1 month ago
are you from cape breaton?
kyle141995 2 months ago
@kyle141995
Right on my main channel page it says where I'm from... Newfoundland.
leemhayward 2 months ago
okay so is okay when i bench when the bar touches my chest i count 1 1000 then press or should i just bench it normal???
bluebuzzardcod4 2 months ago
@bluebuzzardcod4
Unless you are training for a competition where you need to pause the weight, just bench in a normal rhythm.
leemhayward 2 months ago
@leemhayward yay thankyou =] but would it make you stronger that way
bluebuzzardcod4 2 months ago
@bluebuzzardcod4
Not really, you can still build maximum strength without pausing your reps. Even powerlifters usually do "touch and go" reps most of the time and only incorporate the pause for their pre-meet training.
leemhayward 2 months ago
So, is it true that in order to gain strength you do 2-6 reps? what happens if I do more?
AlexLococo 2 months ago
@AlexLococo
Generally lower reps are best for building strength and power.
Medium reps are better for building muscle size.
And higher reps are better for building muscular endurance.
I've got a good video you should watch called "How Many Reps Should You Do To Build Muscle?" just search for that title and you'll see it.
leemhayward 2 months ago
i do it 3 times weak?
adriannesilva 3 months ago
@adriannesilva
This workout is meant to be done once a week.
leemhayward 2 months ago
man i dont understand why ur videos are so disliked... thanks for the bench press form info it was really helpful
TheDeacon09 3 months ago
@TheDeacon09
Thanks for the comment, there are always going to be people who like you and people who hate you... I just ignore the haters and focus on helping the likers :-)
leemhayward 3 months ago
@leemhayward yeap thats the attitude!!(:
Jakarta123 2 months ago
im wanting to lose fat and gain muscle possibly trying to get a six pack any tips or video suggestion you have posted
MrMSA90 3 months ago
@MrMSA90
Go to my main channel page and click on the big banner at the top of the page and download my "Bodybuilding Quick Start Kit" this is a free program that will help you get started on the right track to building muscle and losing fat.
leemhayward 3 months ago
Hey lee! when i bench press, i use the powerlifting technique. Just like you are in the video. My bench max is going up pretty good. but, iv noticed im not really gaining chest size. is there any tips or things you suggest for me? thanks
Cwozzy400 4 months ago
@Cwozzy400
The bench press is a good basic chest move. But after you do your benching you should do some isolation moves like dumbbell flyes, pec deck flyes, push ups, etc. The combination of heavy compound lifts followed up with isolation moves is what I've found works best for building size.
leemhayward 4 months ago
feet go flat on the floor
MrEdwardsean 4 months ago
@MrEdwardsean
Depends on the federation, some allow you to be on the balls of your feet.
leemhayward 4 months ago
@MrEdwardsean
Depends on the federation, some allow you to be on the balls of your feet.
leemhayward 4 months ago
@MrEdwardsean
Depends on the federation, some allow you to be on the balls of your feet.
leemhayward 4 months ago
@MrEdwardsean
Depends on the federation, some allow you to be on the balls of your feet.
leemhayward 4 months ago
@MrEdwardsean
Depends on the federation, some allow you to be on the balls of your feet.
leemhayward 4 months ago
@MrEdwardsean
It depends on the lifting federation, some allow you to be on the balls of your feet.
leemhayward 4 months ago
@MrEdwardsean
It depends on the lifting federation, some allow you to be on the balls of your feet.
leemhayward 4 months ago
@MrEdwardsean
It depends on the lifting federation, some allow you to be on the balls of your feet.
leemhayward 4 months ago
Is that side dumbell raises or FRONT ????
superlucas010578 4 months ago
@superlucas010578
Side lateral raises.
leemhayward 4 months ago
Great vid
Youngboxer1 6 months ago
I'm 13, 1,000% natural, no drugs, not even PROTEIN SHAKES, and I can bench 430lbs full and RAW with perfect form, no straps!
AndyHarglesis 6 months ago
What ur doing is more of a speed work compared to a maximal work. Strength is gained more through a heavy 1-3 rep max compared to a controlled but light weight.
destroyxeverything 7 months ago
When you do dumbell flys, do you bend your knees or lock them out? I've been trying them but they don't seem really effective.
DelinquentRodent 7 months ago
@DelinquentRodent
Just do what you feel most comfortable. I personally don't use an exaggerated set up for flyes.
leemhayward 7 months ago
@leemhayward Alright, thanks.
DelinquentRodent 7 months ago
As a former power lifter and bench press record holder - I can say after watching this video. This guy knows exactly what he's doing - unlike some of the video's on the subject. Makes me want to get back into the gym. I used different training methods when I was active.... enjoyed seeing different techniques.
MyCommunityGuide 8 months ago
hey lee, i have a few questions on the form. i am really tall and cant get under the bar with that strict form that powerlifters have, what things can i do to work on that mad arch. and 2, is it a good idea to put some 45 pound plates under the legs of the bench to add height so that i can ppractice that form?
spidanez 8 months ago
@spidanez
Yeah, for sure. Different benches are different heights, so as a tall guy you should use a higher bench to make it easier to get in position. I know lots of guys who jack up the bench on boards or even put plates under the bench to make it higher.
leemhayward 8 months ago
how tall r u
idreesthebadman 9 months ago
0:46 somebody call the exorcist
teliomenos86 10 months ago 2
why would you only use 50% of your 1RM on the 8x3 bench? shouldn't that be heavy weight?
MastaHowa 10 months ago
@MastaHowa
You'll need to research west side barbell training methods. It's way too much to explain in a single youtube comment...
leemhayward 10 months ago 2
@MastaHowa for a number of reasons. 1 its for speed, explosiveness. 2 its for the opposite end of putting heavy stress on the joints, while you are still working the muscle you are not killing the joints. 3 the central nervous system gets used to the movement. 4 in 3-5 week cycles you move the percentage up 5-10 percent a week to focus on moving the weight explosively, but evenly and accuarate on ALL reps from begining to end. you do 2 workouts a week. one really heavy, and 1 for speed.
spidanez 8 months ago
@MastaHowa for speed....fast twitch muscle work for explosive power out of the hole.
tuckerjt1967 8 months ago
Hey Lee I have cycled through your blast your bench program twice and i have too say i was blown away by my results thanks for all that you do. - Pat
roadto300 11 months ago
i see the power bench press looks more like declined bench press, why not just raise the bottom end of bench an inch or so than all form would be corrected??
smilsmff 11 months ago
this is an illegal lift in majority of power meets. heels must be in constant contact with the floor throughout the lift.
2BOO2 11 months ago
i can currently do 225 8 times but i cant seem to get over 290 i want 300 but my effort is not paying off is there something i can do to get over this hump
cooldudeyoucanhaveit 1 year ago
nice video man
chazannarino 1 year ago
another good movement you can add to ur bench workout is called "tate presses" if you want to look them up there great for conditioning your triceps for that big bench!
czoraa21 1 year ago
i started lifting 25 trs ago and i dont remember ever seeing anyone setting up to bench like they do nowadays...never saw it in magazines or antwhere, now its fashionable to setup and arch etc...why is that???cause now im all effed up about benching
fukidomev2 1 year ago
when i do my arch, should my ass be on the bench, or can i lift it off to get a better arch?
JSG949 1 year ago
@JSG949
No you have to keep your butt on the bench.
leemhayward 1 year ago
@leemhayward ok thanks
JSG949 1 year ago
@JSG949 yeah never ever lift your ass
cooldudeyoucanhaveit 1 year ago
@JSG949 Hey my but is off the bench but i get more power while doing it.
iTzZJaSoNxX 10 months ago
correct me if i'm wrong, but i think now i understand why it is totally safe to arch your back like that. if you look at someone doing that, there is no pressure from the weights going to one's back. it pushes straight down on the shoulders. also, it allows you to use more of your lower pectorals, which is the generally stronger area of the chest.
ridehonda107 1 year ago
@ridehonda107 all those statements were correct. also, the reason why powerlifters arch, is so they can drive with theie feet on the way up on the lift. do not train like this if you are bodybuilding. this is for training one rep max lifts(powerlifting)
JSG949 1 year ago
it looks like a demon in you try to break your body rofl call exorcism
Ougk 1 year ago
lee why do you put a 25 pound plate before the 45 pound plate i have seen people do this before. Are there benefits from putting the weights on the bar like this?
watsup860 1 year ago
@watsup860 he may have done a warm up set on the 25's and then banged the 45's on straight after, it shouldnt really make any difference what order you stack your weights in, as long as the bar is balanced = )
thegriggsy 1 year ago
is it good form to have your feet like that during a bench press? I thought they had to be flat on the floor.
denniandrew2002 1 year ago
@denniandrew2002
It depends on what feels best for you, a lot of top lifters plant their feet on their toes like this, but others prefer to have their feet flat on the floor.
leemhayward 1 year ago
@leemhayward Its easier to lift it when your on your toes because youre chest is higher and you dont have to lower the bar as far. Flat on the floor is the correct way
kortizurciuoli06 1 year ago
@denniandrew2002 it also depends what powerlifting fedaration your in and the rules to do with your feet. NASA (what i lift in) you have to have them planted flat on the floor. i forgot which one it is, it may be IPF that says they dont have to be flat and they can move as long as they dont come off the ground.
xBiGxKiNGx 1 year ago
why plant your feet, then move them?
DOGnoble 1 year ago
i have 1 question should you arch your back or keep it flat
Msherman968 1 year ago
i thought it is illeagal to have your feet of the ground in a compitition ???
Do8o 1 year ago
I try lots of time to work out but I got lazy, I need good motivation
DriftKing781 1 year ago
this shits hard. ive been doing it for 2 or 3 months and im barely getting used to that form. arching you back like that is a bitch!!
SNOB1R 1 year ago
@SNOB1R try to take a few minutes to get into position. don't just instantly get on the bench and arch your back. I like to grab the bar and pull myself up while keepin my feet far back. Do that a couple of times and sort off work yourself into the correct position. Also try stretching your lower back after your workouts
Chaaarge 1 year ago
good lifting chum
pudflex1 1 year ago
speed work increased my bench from 350lbs to 405lbs!
MrBaz1988 1 year ago
awesome thanx lee
cinna71 1 year ago
Lee, are you aware that you look like Steve-O on Steroids.
RayRox17 1 year ago
@RayRox17 ?*
RayRox17 1 year ago
Thank you for stating the importance of proper leg placement for expressing more power in the bench press. Not too many people realize the importance of the glutes in the kinetic chain. Very clear description.
Puck72003 1 year ago
Hi lee, I have a quick question. I will have my powerlifting competition coming up in a few months and I know you've been powerlifting. So my question is, have you ever tried the russian squat routine? if so, did it work well? it's supposed to be a pretty popular, well trusted program
Chaaarge 1 year ago
i'm 17, just getting into powerlifting, great video!
just wondering, would you ever do sort of a negative into a speed rep? like bringing it down slowly, pausing, then exploding upwards?
DreamBig2GoBig 1 year ago
Lee why are you working upper back on a bench day? I've always done back assistance on deadlift days, just seems to make more sense as frequent work on a muscle group can lead to a quick plateau. but to each their own. this powerlifting series is great btw, good to see a bodybuilder with some sense :)
umbilicaltapeworm 1 year ago
@umbilicaltapeworm
Upper back work complements your bench workouts. It provides a solid base to bench from. Not only that, but you need to keep things in balance or else your eventually run into shoulder problems.
leemhayward 1 year ago
@twilightblows. Your such a dumbass, you have just repeated what the guy says in the video but in your own words!! Hahaha fucking wannabe
hammerhead1988 1 year ago
oh yes your newfoundlander alright lol
Hutchings200 1 year ago
Comment removed
67181yousuck 1 year ago
This is retarded what people don't know is don't go so fast you wil not build any muscle go slow but exhale on the hardest part of your workout and inhale on the easy part you will feel it
Twilightblows 1 year ago
@Twilightblows good thing this is for STRENGTH..not muslce you stupid twat.
COLEleslieISgreasy 1 year ago
attention to all of those who are using blast your bench: it is a bull shit program. he has you benching every day of the program. the reason some people who report that their bench goes up 50 lbs in 3 weeks isn't because of the program, it's because the people who use it have shitty bench form to begin with. the only reason that they make such great gains is because the learn the correct form. i guarantee that if a powerlifter was to go on this program their bench wouldnt go up 50 lbs in 3 wks.
OHWolves1694 1 year ago
OMG lol at your form on bench "back promblems plix!!"
you say your back is stronger when your back is arched, yes thats true but u put alot of stress on your back doing it thats why you DONT arch it, you will shorten your muscle if you do it with that form.
LukeJones16 1 year ago
@LukeJones16 Its actually quite the opposite. When you arch your back like that you are placing most of the pressure on your upper back/shoulder blades to support your shoulders and relieve pressure on your lower and mid back. Look at ANY bench press powerlifting video on YouTube and they ALLLLL set up this way because it is the safest for both back and shoulders.
bubbyj 1 year ago
@LukeJones16 ur not very smart
murphy0847 1 year ago
@LukeJones16 do you know anything about powerlifting? He is using textbook form idiot.
chargerfootball24 1 year ago
what the hell are you doing before performing exercises? you make a bridge of your body. This is for "funny home videos "...
slatkishbg 1 year ago
it always amazes me, people trying to tell lee how to bench and how to workout. you think you can bench more than lee? you think your more muscular? think again pal
davedud7 1 year ago
@davedud7 yeah bunch of idiots on youtube. in person they wouldnt say shit like that to their face.
mcortezzzzzzz 1 year ago
Your Side DB Raises are a great example of how NOT to do them and the IMPROPER form that will get you INJURED.
commandercool1983 1 year ago
Comment removed
mcortezzzzzzz 1 year ago
eso esta malo primero ilustrate y luego si enseña
guettejai 1 year ago
Not too god for your back to be arching that much. A little bit of arching is okay if your shoulders and butt are planted on the bench, looks like you don't even have your ass on the bench but I could be wrong
MrDumpshit 1 year ago
Chaaarge u really have no idea eat your talking about their are only 2 organisations that require heals on the floor and these are not mainstream at all I compete in 8 divisons and NONE require heals on the floor like NASA,wnpf,ipa,wbdl,ipf these are some of the biggest out there and can care less about ur heals
livefortheiron 1 year ago
good video, great bench form.
testtitan 1 year ago
UR Fat!!
Villesanti 1 year ago
Great form to break your back
popito1111 1 year ago
@popito1111 fuck off faggot
thizzzle420 1 year ago
@popito1111 HA! im willing to bet the form you use in the gym is 100 times more dangerous then an arch. go watch dave tates 6 week bench cure. an arch, keeping your back, lats, and feet planted and eevrything tight is alot safer and more stable on everything then a flat back bench with no tightness at all. but, you dont powerlift. and you dont know anything about lifting in general. so i wouldnt expect you to know that. ps. your back is strongest arched. also, youre a pussy
FuckinMuscleDummy 1 year ago 5
Great setup tutorial - Ive seen powerlifers do all that going under then back and stuff but it happens so fast I cant tell what they are doing
xmlisnotaprotocol 1 year ago
hello my name is cristian moon and compete in the junior division category to 100 kg.mi Argentine record currently stands at 225 kg bench press visit my videos and watch them---moviendokilos channel ----
moviendokilos 1 year ago
your foot has to be flat on the floor i think ?
rodfigy 1 year ago
Great form!!
Rozzrocks666 1 year ago
this guy is badass this shit has helped soo much. thanks man awsome vids
tivald 1 year ago
what is a good set and rep amount to do for somone who trying to build fast muscel mainly scquats bench and curls
larryking85 2 years ago
for curls i do three sets of 12. For squat I do 4 sets of 6 and a set of 4 and for bench i do 4 sets of 8. I do these so I can gain muscle but avoid the bulky look. If you do this routine u MUST do cardio also.
FOOTBALLGOD1991 1 year ago
wheres the power, explosion and speed, there are one in the video
lanceberry1 2 years ago
Help please
How many sets with how many workouts should I have since i'm trying to put on weight?
and also Thanks for all the help i've been getting from answers thank you
pronation1 2 years ago
@pronation1 a smart way to train is doing something u can do about 12 times(if its bench) and do it 8 times wait 1 minutt then do 8 more and do that so many times u can :)
bambest1 2 years ago
@bambest1
your an idiot
Filo011 1 year ago
8x3.. that's it? That's interesting. I'm a bodybuilder, so this is really new to me.
YouMoreable 2 years ago
@YouMoreable
The 8x3 is just for dynamic day. If you read up on dynamic effort ("DE") training, you'll probably find it to be pretty interesting stuff. Take a weight you could usually do at least 15 or 20 times (maybe 50% of your 1RM, for example) and do 6 to 8 sets of 3 reps. The key is to be as focused and explosive as possible with every rep. If your 1RM is 300 and you use 150 for DE, try to put 300 pounds of force into every rep.
footloosebowler 1 year ago
My god that was shocking
SilentWeazel 2 years ago
he does the same thing as everyone else
bdcurls69 2 years ago
maaan...he looks like Steve-O with muscles:)))
abetiuc 2 years ago 54
@abetiuc hahahaha!!! nice. he really does
FredoS20 2 years ago
He did everything way to fast he needs to slow down so hes not using momentum and so he can have good form
EscapefromThisFate 2 years ago
he explains why in the video... he's actually got some really good form. powerlifting is way different from bodybuilding buddy. being explosive in powerlifting is an essential element in putting up some big weight.
mm34rider 2 years ago 12
this is a westside workout and its dynamic effort day your supposed to bench this fast to help build ur explosiveness and your rebound out of the whole if your a powerlifter
mbydalek 2 years ago
@EscapefromThisFate-speed is very, very important in powerlifting, it helps you get through the sticking points. fast reps activate your fast twitch muscle fibers, which have the most potential to grow and be strong. Even pro bodybuilders do fast reps...the slow strict rep theory is not the best way to workout...even if your high school gym teacher tells you so.
Cambria2007 2 years ago
who gives a flying fuck about his toes its not a competition dumb buttnuggets its a routine he does, he obviously is doing something right becuz hes bigger than u and ur fucking dad combined. stop looking at his toes, next time he should paint them for u, fags
Headrocked 2 years ago 3
he's not keeping his heels on the floor. in a PL competition you have to keep your heels on the floor
Chaaarge 2 years ago
Scott Mendelson doesn't keep his heals on the floor. He tucks his toes as far back as possible.
glocksrock1 2 years ago
I read on the critical bench website that it varies depending on the federation or organization you compete in. Good thing we got it sorted out :)
Chaaarge 2 years ago
depends on the federation. Mendelson uses the same form. Never been redlighted in the USPF for my heels.
purestrer 2 years ago
It depends on the federation/association.
RogaJam 2 years ago
At least I think it does, I originally thought your heels needed to be on the floor, but most federation rules only require toes. I don't know which ones (if any cause I haven't specifically looked) require heels on the floor
RogaJam 2 years ago
great vid !
monsterPowerlifter 2 years ago
First... This video sucks very beginner stuff bench press was retarded...
2nd Creatine is a weight GAINER... Some of it is water but some is muscle and fat... Gained 20 pounds on one cycle then switched to crea aklyne to keep the strength and lose the water!!!!
truthman4200 2 years ago
@truthman4200 you are an idiot
hannel19 2 years ago
LoL.... Your funny : )
truthman4200 2 years ago
i'm hoping this is a joke
cherpy0562 2 years ago
this work out seems super short but you should probly add some rows or pull downs to it aswell. It might seem short and sweet but its really taxing on your nervous system and fast twich fibers. my advise is to go westside and add some bands
pei17potatoes 2 years ago
This workout only lasts about 20min, should i combine it with another bench workout and work to the 45min mark, or stop ?
BASSLINESSSS 2 years ago
oh dear. This is not a workout for begginers!
webbyman 2 years ago
..... and whys that ? 0_o
BASSLINESSSS 2 years ago
You clearly lack basic gym knowledge.. Even attempting to interpret his form on the bench without previous training is a no no.. Do Mark rippletoes 5x5 starting strength, you won't regret it.. I would advise getting help with someone knowledgeable for the training though! You want to make sure you are executing the cleans, squats, bench e.t.c. properly!
Also Eat BIG Eat CLEAN and Sleep!
webbyman 2 years ago
Well, i DON'T use lees form and i HAVE learnt how to bench, squat etc. properly..
I was just asking a simply question.......
BASSLINESSSS 2 years ago
You are obviously way out of your depth if you are asking wether to combine it with another workout..
Please Upload a video of you doing a bw clean and jerk for pure comic value...
webbyman 2 years ago
I tthink this dude is a ceertified trainer , he looks like he just has some principals on training and no experiance. I have was a powerlifter before becoming a bodybuilder. His video sounds on bench are principals from the 70's new research has been done and greater and powerful methonds are done now. Anyone how is a novice will seriously get hurt with this video i suggest reading a book than seeing this video. I suggest the book body of science.
CARINOENTERTAINMET 2 years ago
His form is 1000000% perfected for powerlifting! Ask anyone at the top of the powerlifting game.. check out dave tate and western barbell for instance.
If any novices are attempting this form though.. They will get it wrong and will fuck themselves up
webbyman 2 years ago
converse shoes aren't smart to wear in a gym...
scooba753 2 years ago
Yea, I use steel toecapped rigger boots myself.
Wiegieboard 2 years ago
Why not? they are shoe of choice for Deadlifts funless shoeless for a start...
webbyman 2 years ago
maybe so but if you drop a weight on your foot, you're fucked
scooba753 2 years ago
I've never fucked up my foot.. aslong are you're not silly about it you will be fine of course I don't complete my whole routine shoeless but its deff a good idea with deadlifts
webbyman 2 years ago
wtf? 8 sets of 3reps with 50% of 1RM, that sounds truly stupid and worthless, now if you had said 8 sets of 3 reps with 80-90% of your !RM you might have convinced me you were working out. This is just retarded and very ineffective for powerlifting or bodybuilding. Period! Stick to your day job.
yousedcarguy 2 years ago
Obviously you haven't heard of WSB style of training before. This is not max effort work, it is speed work. If you research anything about powerlifting you'll see that speed work or dynamic effort is critical in building strength.
leemhayward 2 years ago 16
yea i heard that too.i also heard high instenity cardio such as doing 100 yard dashes and then jogging the rest will actually help increase your over all explosive power and strenght and actually burns way more fat then actual standarized jogging. is that true?
DIRENGREY097 2 years ago
@leemhayward why is that guy so stupid haha
mcortezzzzzzz 1 year ago
@leemhayward
another stupid keyboard warrior who doesnt have a clue....
keep up the good work man, your videos are extremely helpful for strength training/muscle building enthusiasts.
bigjaykay1987 1 year ago
what do you know scum bag?
bluemoonseller 2 years ago
no, its very effective, its all about creating the most drive as possible so that you can carry as much speed into your lockout as possible. how many bench max's have you missed because you couldnt lock it out or stalled half way? this will solve it. dont disregard it before you look into it buddy
david2589jones 2 years ago
3 reps at 50% max is one of the most effective methods for building explosive speed in your benching. I think that you ought to go get some qualifications, study sports science and learn how to lift for a decade or two before you start spouting the shite thats comes out of your fingers.
Wiegieboard 2 years ago
just bench press to increase your bench??
Lolercopterz 2 years ago
roid rage moment, keyboard geek?
mexdodge 2 years ago
@yousedcarguy I'm gonna take advice from the bodybuilding and powerlifting champ..
juicyj56 1 year ago
@yousedcarguy You are very wrong....Westside Barbell
biglogstrongman 1 year ago
@yousedcarguy You are right if you are using 50% of your strength like you would use 80-90% of your strength in a typical set. But this training is dynamic because you are applying 100% of your strength to 50% of your max. The best way to measure the progress of this routine is to time your sets rather than focus on the reps. You must constantly try to improve your 3 rep SPEED.
TheGunShow777 1 year ago
@yousedcarguy are you serious, the guy in the video is huge, I'm going to take his word over some random guy any day
dbzfan87 1 year ago
@yousedcarguy Yeah Lee is right
This style of training is for explosiveness. The reps are kept low with the light weight to ensure that each repetition is done with 100% speed and effort to really invoke the fast twitch fibres and result in an explosive response everytime.
As lee said...do some research before you dismiss something you see
Qwerty290989 1 year ago
where is the form lol wtf hew is letting him make these videos?
rino5792 2 years ago
does the reverse dumbell flys increase your max bench press
ggth34 2 years ago
if you do them before you bench then, yea