Taylor Lautner Workout Secrets - Part II Increase Your Bench Press!

[GiulianoIbarreta]

The Ebenezer Scrooge! haha! cool! Similar to the 1RM:)) Overload! Yea!

[bmofb357]

The bar doesn't have to touch your chest. It can damage your sternum if you're using heavy weight. Two inches away from your chest is what it should be because when you don't touch your chest your muscles are contracting to keep the bar from falling on your chest. So your actually working more of your muscles if you don't touch your chest

[BCHSs0ccer]

The bar on the smith machine is only 15 pounds, and it's not like gravity is pulling down 15 lbs worth, but the machine adds 15 lbs if resistance on the way up

[08hulsi]

so this is like drop set of stuff?

[zap137vip]

the smith machine works great for me. I started with 100pnds and in a couple of weeks i get to 160pnds. you can demand yourself till you feel fire in your chest and arms without worring to have a spotter. I use it to for military press olso and works great.

regards from argentina

[flores6862010]

i got a question

sometimes im able to bench 135pds 6 times

and other days where i can only bench it like 3 times why?

i weght 122pds and im 16 years old

[JammedGuy12]

@flores6862010 put some weight on, and train heavier. I mean for 16 yo you're light dude

The reason it may vary is because your routine may have been changed e.g. food, sleep stress levels etc.

Maintain these things, dont overtrain and youll gain size and strength quicker; it works for me and im only 15 184lbs from 146 lbs in july!

[ThepmbBROWNIE]

My bench used to be 225 but im back down to 200 now can any of you give me a few ideas on how to get back up or higher by the end of october?

[MrMcMalice]

@ThepmbBROWNIE just keep doing pyramid bench

[Mr12inches1]

I always kind a feel it unnatural doing bench presses on the smith machine, which makes it little harder.

[Chulpasa]

@Mr12inches1 It's actually supposed to be easier on the smith machine.

[THEInChRiSaBlE]

The bar never touched his chest -_-, not proper form.

[xXxHow2VidsxXx]

@THEInChRiSaBlE lol your a moron

[THEInChRiSaBlE]

@xXxHow2VidsxXx nigga people earlier were sayin it to, and the bar is suppost to touch your chest you fkin idiot

[defender8314]

@THEInChRiSaBlE it doesn't have to touch your chest, if you actually did that all the way down with something heavy you would tear your shoulders

[AMNlinkinparkfan115]

Wow... you have a shirt on for once. Hahaha I'm just kidding. You're cool Jeff!

[physique180]

Great overload that delivers results

[usarmy5000]

do u do this workout with the smith machine only?

[zdo5p]

@usarmy5000 You don't have to but like he says in the video it alows you to do it without a spotter, if your doing this with free weights you will definitely need a spotter for safety.

[kakaak0]

I can only do 75 lbs for bench press max when I'm by myself without a spotter so I don't get stuck :( How do I get more stronger? ....

[LordZylokTheGreat]

@kakaak0 Depends on if you want pure strength or size. If you want more strength than size, do a 3x5, or three sets of the most that you can do five times. For slightly more size than strength, do a 3x8 to 3x12 for optimal size gains.

Just because each has a focus on one, doesn't mean you aren't gaining in the other, you're just gaining more of one than the other based on which sets you do.

[fightboxing4545]

its called intensity and progression

[MrPelu96]

where you skinny when you were around 15?

[MuscleGainer411]

wow u did 225 like nothing. i have benn working out for 9 months and i cant even do that.

[myles755]

@MuscleGainer411 Thats because it's a smith machine...

[RoyWriter]

Lol JD is probably hitting 325+ on the bench.

[skaters9]

if its on smith bench 2 plates is only 180..

[mitsirugi1]

Hey, thanks for the amazing exercise, it really helps. Ive been looking to rid myself of flab on my chest...any idea how? any exercises I should stay away from or do? Thanks again for the help

[flipbulance]

Iove your videos but i have a question, do you only have to go down to about 90degrees with your shoulders for good benefits or do you have to go lower? I have shoulder problems when going pass the 90degree angle when i go heavy.

[MrRagmore4]

You did that 225 pretty easy. You should do a video to see how much you can max out on. =[]

[Doctorfreek]

since I work out alone I always use the smith machine for my bar bench. I usually switch as well about every other week and include doing deep dumbbell bench-as well as incline and decline dumbbell bench press...my question which is better dumbbell or bar I keep getting diff answers from diff people.

[higgins6911]

Hey , i love your videos but these ones are so slow and i know its not my laptop because the rest of yours are super fast

[remoteworld]

when you say squeeze it out do you mean high reps?

or the just the normal amount of reps we would do with our present weight?

[amaanirees]

HI jeff..

First o all thanks for your videos, I have purchased your workouts, Just one question, when do do bench press in this video I have noticed you dont bring the bar all the way down to your chest so it is touching? I have noticed in most of your videos kind of the same thing, is there a reason for that? I was told that you had to bring the bar very close to yr chest?

Please reply.

Thanks

[SkunkSmokin]

Say I rep 115 6 times. Would I do 3 sets of 115 and then for a last set do mabe 125 3 times?

[irishdan2007]

@SkunkSmokin u shud do pyramid sets, 4 sets , set 1 12 reps, then 10 reps, then 8 then 6. increase weight on every set and push urself til failure on the last set

[panjr0809]

@ACX230 thanks i was also wondering does those protein powders hurt ur body in the long run or have any side effect ?

[panjr0809]

hey im a 17 and i do alot of pushups and benches the most i can bench is 115 but every time i look in the mirror at myself it doesnt look like ive grown at all its as if my body reached it's limit and my muscle cnt grow no more and im still skinny :( i wanna be taylor lautner size or trey songz if im lucky can anybody give me sum tips ?

[Realz514]

one question, did taylor use protien powder or any kind of muscle mass powder?

And do you think it helps taking that stuff?

[JericoAquino]

Can you use this "Scrooge" technique for every exercise? Or do you recommend only using this for the bench press?

[brzy09]

should i do my regular sets with the weight i do FIRST? and than overload or the other way around??just carious

[agu003]

how much is your regular bench?

[justingrover]

hey great video im doing a 5x5 workout so would i do this as a sixth set?

[skullcandyuser4]

Awsome advice, this is what ive been doing for a while. Before i started doing this I benched 135 for 10. Now i do 185 for 8 and 205 for 3.

[liljae44]

i thought taylor did steroids :x

[illmitchjax]

@liljae44 I'm sure at 18 that he probably had a little bit of help. Doesn't mean that he didn't train hard and eat well etc... but when you look at these celbrities - they're all on the gear now days. Not knocking them, their choice to make... but it's pretty much fact.

[Dafluffy1]

Anyone know the name of that machine?

[rivkah69]

@Dafluffy1 smith machine

[damagicmaker13]

does this method as work for your biceps/triceps?

[illmitchjax]

@damagicmaker13 It's probably better suited to compound movements. isolating your biceps with a heavy load like that is likely to put too much strain on the connective tissue, whilst in a compound movement the strain is shared by mutliple muscle groups and joints.

[Mrsilk57]

Since i can only go to the gym 3 times a week should i do athlean x home and gym version mixed?

[EdLevitt1990]

So with this workout, are you saying that we do a few sets at our normal weight, then increase by 10% just for a few reps; or is that we do 10% extra set first.

Cheers.

[DudeIsSoAWordIThink]

what would you say to 4 mins of sit ups and heels to the heavens with maybe an x man crunch.Then 4 mins of incline dumbbell flyes. After 4 mins of dumbbell lifting. Then repeated once more.

How could i make this harder with only dumbbells and a chin up bar?

[MrSranbrothers]

yea man it really work i h've increased 10kg in my presss...............

[GJHilary15]

What was that machine called?

[GJHilary15]

what was that machine called?



[kjek1]

this is brilliant.

I'll give this a shot next time i train my chest on friday.

cheers jeff

[ScottCLimaTeacher]

Jeff...I have the Athlean X system...on day 4....loving it...(BEST SYSTEM ON THE MARKET)

Your vids on here are awesome, but how can I incorporate them into the system???

The workouts/tips presented in these vids are not in the system schedule.

Also.... Your Bicep Blackbook is awesome too, but, same problem. When do you do the tips recommeneded in that book as they are not on the schedule?

Thanks

[00onlyskater00]

lets say i lift heavy for mass, and sweat a lot afterward, will a bottle of Gatorade replace my water?

[buckwheat87]

awesome vid! do you have any workout tips to get a back like that kid?

[AthleanFit]

Hello Jeff :D'

Do you have more vids coming on Taylor Lautner workout ??

Jordan Yuam did use Bench overload and rubber bands on Dumbell biceps curl but can you show the Lateral Hops ? Or lunges ?

Or just a basic vid on the reps and sets ? 3x8 and 4x15 ? :DDD

Appreciate it :O

[shansahota]

should i be touching weights im 14 years old i heard it will slow down my growth

[RIP2zone]

@shansahota thats a big lie lifting weights in a controlled and supervised pace will increase your growth hormone production

[JeyWay]

@shansahota The whole "don't do weights before 16" is not true, I've never come across any medical evidence for the slowing down of growth just by doing weights, I think the growth stunting myth is to try and cover their backs from younger people getting injured.

[moricoia]

And what about breathing?

which is the correct breathing during exercise?

[rgmcall]

Jeff Try Not To Flare Your elbows out so much when you bench press its bad for your shoulders touch the lower chest and keep your elbows in more. also another thing that helped bring up my benchpress was supplemental work such as dumbell bench, Jm presses, and floor presses.

[TheCowboySpike]

HEY HEY HEY HEY HEY HEY

JEFF JEFF JEFF JEFF JEFF JEFF

When are you making another program? I've done it over and over and repeated 9-12 for a few months and now going back to what I was doing before. When can we expect a new one?

[andylea12smi]

Taylor lautner isn't even in this video:(

[Bogdyindahous]

Yeah but what if you don't have a bench which stops when you can't do any more reps?

[Defx10]

@Bogdyindahous Get someone to spot you.

[Bogdyindahous]

@Defx10 Yeah but I work alone at home..I want to do my training alone..with my music..I feel much more better :)

[DrGonzoZ]

this is fucked up because the gym instructions dont tell anything about the joint problems that may come from doing less then 90 degrees

[mo4lifeloz]

jeff, u no after u do the over load set, do u take a break or do u straight away carry on with ur normal sets ?

[Defx10]

Great tips here, Jeff! I always love your videos. I gave this a try yesterday with the shoulder press and it felt awesome! especially that last negative rep... I'll be sure to do this with my bench press when I work chest this week; I'm going to try it both flat and incline. Thanks for the good info, as always!

[cedfav]

One more very interesting tip, arriving just in the right time for me as I am in fact currently looking for a "building-up" technique in order to improve my bench press and then jump over my stagnation point. Thanks Jeff for sharing it with us!

One question howewer : as an intensification technique, shouldn't it be more effective not to end your chest workout with this "overloaded" set + drop set BUT better to START it with it so that one can dispose of one's full strength capacities?

[JDCav24]

@cedfav You need to make sure you're muscles are primed for this future set as much as possible before attempting it. Plus the success of the set is based solely on completing the lift safely using weight you had never attempted before (and that was obviously higher than you had worked with on your work sets that day).

[cedfav]

@JDCav24 @JDCav24 Thanks Jeff for your quick answer. I'm just wondering if starting it after one's normal complete chest workout is not likely to cut down one's perfomances... I understand your "safety" argument but what about completing for example this special overloaded set+drop set right after one or two light weigh warm-up sets? In this way, one could get started with it having preserved one's strength ressources and could therefore get the most of it (reps/weigh target)... Your opinion?

[agu003]

JDCav how much do you weigh?

[MuSiCfALiFee]

isnt it true that technically the smith machine bar weighs around 20 - 25 lbs though? so you would be benching 205 even with the extra plates , but with a smith?

[JDCav24]

@MuSiCfALiFee Yes..that's true. The smith bar (while riding on the ball bearings) makes it a bit easier and is usually counterbalanced to take away some of the weight of the bar. Just plan your weights accordingly

[Elsonx421]

The "slip Machine" where can a person buy that?

[Bigsheesh]

how much do you weigh Jeff? I ask because you seem to have been able to bench 225 lbs quite effortlessly.

I am 155 lbs and I struggle but can manage to bench my own weight. However I bench with dumbbells.

[gegak]

I love your videos! Could you PLEASE make a video on training the upper chest? Mine is lagging compared to my lower one.

[FallenFootwear11]

haha its funny hows hes talking while hes pressing like its nothing

[pahkyu]

@FallenFootwear11 ..hahaha

[pecsinassimetryxD]

hey how much inches are inyour arm?

[Belphybear]

the quality is fine. thank for the great vid

[carlosisgoodatgh3atl]

Jeff video looks good :)



[GSXraja]

so is there a break in between the future set and the drop set? or is it one after the other with no breaks?

[makox9]

dont u have to touch ur chest when u bench??

[Wayofthefighter]

@makox9 No!! You don't want to do that because you will hurt your shoulders. What you want to do is make sure your arms are at a 90 degree angle. Don't let your shoulders go past your body.

[makox9]

@Wayofthefighter thatnk you my couch says to toucj ur chest

[Wayofthefighter]

@makox9 Fine, get shoulder problems you jerk. I was just trying to give you some good advice. Oh and by the way, your spelling sucks so bad. There's this thing called LOOKING BACK ON YOUR COMMENT AND MAKIND SURE YOU SPELLED NOTHING WRONG. But it's really hard so I don't know if you could handle it........ Look at JDCav24's reply to Junkshitup33 and you'll see the right way to bench press moron.

[makox9]

@Wayofthefighter u to sensitive shut the fuck up

[Wayofthefighter]

@makox9 Actually I am not too sensitive. I just get angry when I try to help a crap face such as your self and then get mocked for it. And you are probably the stupidest person I have ever come in contact with on Youtube. You try and act all gangster with your spelling but you're just a pathetic moron who likes to cut people down.

[makox9]

@Wayofthefighter right i actually took ur criticism into consideration but u took it the wrong why which is y u sensitive

[Wayofthefighter]

@makox9 You were using sarcasm. And maybe if you actually used your brain when you type, I wouldn't have taken it the wrong way. I looked on your page and it said you are 40 something years old and you still type like an idiot. Why? You only make yourself look like an idiot gangster.

[Defx10]

@makox9 I have personally injured my shoulders more than once by bringing the bar all the way down to the chest. I've since learned that there is no benefit to your chest by bringing the bar all the way down, because once you go beyond 90 degrees, you really aren't using your chest muscles anymore, you are using mostly triceps and shoulders to bring it back up to 90 degrees. Stopping at 90 degrees keeps the tension on your chest the entire rep and gives you a much better chest workout.

[FunkShitUp33]

Were you demonstrating proper bench press form there? Because I've been told that the bar should very lightly tap the chest...

[JDCav24]

@FunkShitUp33 Actually....yes, great point. Guys, protect those shoulders and the AC joints in your shoulders by limiting the bench press to as low as I'm going (with a 90 degree bend in the elbows). The extra few inches gained by going down to the chest increases your liklihood of screwing up your shoulder greatly! You'll still build a defined and large chest without the chest bump! Jeff

[chaudrynauman]

@JDCav24 thanx jeff.... thats a very important tip.... there is this myth in the gym of taking the bar all the way to chest i shall tell my mates about it.....ur training tips have been a very big help for me in increasing my size and shape of muscles.... cant wait for more!! thank again

[illmitchjax]

@JDCav24 Are you not more likely to develop shorter, knotted muscles by working within such a short range of motion?

You're right that at the bottom of the lift a lot of stress is placed upon the shoulder joint, but surely this should be compensated for by supplimenting your training with adaquately developed rotator cuff and posterior shoulder muscles?

Or are you just saying that this technique should be used just during the extreme overload?

[theworlddiesin6]

@JDCav24 can you do this with all muscle groups?

[memyanrev]

i tried it before was alkways working out with 70kgs  then i tried 80 and i did 6 reps after 5 days i did 10 with 80kgs

[xrisp]

cool technique

[nightfire4107]

Thanx jeff!!!

[blondy1996]

Whats that spotter thing called, and where did you buy it?

[xxxXFURION242Xxxx]

What is the minimum age to start cuz im 15 and feel like workin out,already have 8 pacs its the chest i wanna build..

[tmdavinci]

Jeff you need to put on some body fat. You look like you are dying. Love you but please at least 5lbs and your face will fill up a bit! ;)

[N0Boddy]

shall i do this "future set" at first or after my warm up set?

[JDCav24]

@N0Boddy Hey guys...the future set is done as your last set (then followed by a drop set to the weight you were using during the workout). Just one future set per exercise

[Benny2503]

fantastic advice ill give this a go

[imnotjoanna]

smith machine bars only weight 15 to 15 pounds

[daygojuice]

is this program good for overweight people(im 5'6, 190lbs) or is this just for reasonable healthy weight people?

[blindmellonchittlen]

A quick 30 pounds of muscle, bullshit, maybe in 3yrs yrs, cant be done without roids. 5 to 10 pounds a yr is a more realistic goal.

[bobmgeesleftfoot]

@blindmellonchittlen depends on your age ive gained 15 pounds in 1 year because i was 17 so i would gain 5-7 pounds just by sittin there

[TribalWarfare]

what is the rest interval? 30 seconds or 60 to 90?

[iranpanah2007]

@TribalWarfare 1 SEC

[slider5000]

Hey Jeff great tip, and something to try out next time for me.

*So this is something you complete @ the END of your chest workout...do you super-set these last 2 sets (future vs. dropped set)?..or would you recommending resting inbetween?

*I've always wondered, when people announce how much they bench -do they take into account the bar weight? If so what's the av. bar weight ?

Thanks +keep it up.

this is awesome

[daygojuice]

hey jeff, im interested in purchasing the program. but i was wondering what kind of equipment would i be needing if i work out at home?

[luluvibritania]

so you're basically showing us drop or burn sets

[DelSiggy022]

i only have a free weight bench at my house and usually no spotter... anything else i could do to increase my bench max?

[TheEthanMiller]

Oh, and I really like this concept...Need to start using it, my bench needs a lot of work.

[TheEthanMiller]

It is a little more grainy looking than the other videos...not quite as clear but not terrible...

[AMNlinkinparkfan115]

Finally, a video with you on the bench! lol

[Mij863]

16th comment lol

[beatinyobabiez]

As always, a very informative and helpful video. Keep up the great work, Jeff. I've definitely learned a lot from your tips.

[2717rengifo]

this is so true but i have a question i have been doing this for a while but some weeks i feel weaker why is that ?

[chrisev94]

quality looks great

[themanonthemoonthegi]

Where can I get one of those machines? 

[crazykorean2268]

I already do this...

[joesatrianiguitargod]

does this work for any muscle?

[JDCav24]

@joesatrianiguitargod Yes....for the most part, but you have to safely be able to complete the set at the higher load. Hey guys....is the quality as terrible on this video as it looks to me?

[WilliamWyne]

@JDCav24 the video quality is good. when you first upload something the quality is lower so that viewers can view it quicker

[AchYm92]

@JDCav24 It's youtube, it needs time to progress the video.

[lilbeckham9]

@JDCav24 The quality looks fine to me. It just takes awhile(usually an hour) for the video's quality to progress the vid.

[judaspriestrock]

@JDCav24 The video quality is fine!

[SlavicZoorak]

@JDCav24

no its great!

[skinscrabber]

@JDCav24 Nu its good quality!

[n0netheless]

@JDCav24 Hey Jeff, it takes awhile longer for the quality to get at its best,

[KingRockets]

@JDCav24 yeah its always like that, when you just upload it, now its perfect

[PuRePsYKoTiic]

@JDCav24 no u just have to wait for it to process.. youtube sucks for that it takes a little bit

[markgoffeney]

@JDCav24 No its great :)

[FATAL1TYXAN]

@JDCav24 no it's ok ;-)

[chickmagnet314]

@JDCav24 no quality is great.

[chavamma]

@JDCav24 Quality's good for me, maybe didnt upload completely when you saw? Great Tip Jeff. -Kind Regards-

[TenguMT]

@JDCav24 the quality is very good actually, might be better than most of your other videos actually, at least for me. Great tip by the way, i heard of something similar a while ago, but didn't really get it back then, thanks!

[jerseyPE1207]

love the new music..i have been getting incredible results from athleanx...these principals that you introduce are amazing.."time under tension" is incredible and you post things that everyone wants to see but no one goes through the trouble of putting up videos about it..well you do and i thank you for that...a quick question..what would the ideal rep range be to gain size and strength? 8-10 a good range to shoot for?

[nuttertools888]

nice vid man! but the quality is a bit lower than usual

[1996Miguel1]

5th

[spicawop]

3rd



[defelix2432]

2nd!

[AKAazianinja]

first

[belldogg19]

first comment!