Dynamic Effort Speed Bench Press with Heavy Band Resistance & 100 lbs of Chains

[cbdud]

WOW....you look like a young fella in this vid! I think is the first time (vid) that I have heard you speak. ha ha

[dbizzle7353]

If at the top it's 300 lbs that would make your max bench press 500 pounds based off 60% of your max. Would it not? I've been a firm believer of staying away from bands and chains as long as possible. I do like the DE bench and squat days because a lot of speed training has been lost over the years. I don't use bands or chains though. I progress slower now but I'm still making progress. When it stops i'll start adding.

[BRETZERR]

@dbizzle7353

Fair point...and at the top, that would be somewhat correct. I have done lockouts with over 500 lbs reasonably easily. I think I did up to 545 if I remember right.

You make a good point though. And recently I have went back to hitting dynamic effort days without the chains/bands because my weak point is the bottom and I need to use heavier weight there with speed. My lockout doesn't really need the extra tension...

Thanks for the comment and good luck with your training.

[nikolatesla08]

where did you buy your bands?? are the apt pro gear bands good?

[antivht]

I like how ur super focused on form good work man... Great vid, also what bands are u using and whered u get em from

[BRETZERR]

@antivht

Thanks bro - I appreciate the comment. The green bands are average bands through Elite FTS and the little bands are just fitness bands that I stole off my wife's workout videos...ha, ha...

I have bought monster mini's, so I don't use those little fitness bands anymore. Most equipment outlets carry the bands these days, but if you can't find them locally you can always order them through Elite online.

[mushufreak]

that looks scary :O

[BRETZERR]

@mushufreak

Not as scary as your profile pick bro...ha, ha....

[mushufreak]

@BRETZERR lawl XD its joker ftw

[leozilla]

is that 60% of your 1RM on the bottom? because i think you should go a little bit faster, the lockout seems relativly slow

[BRETZERR]

@leozilla

Pretty close, if not lighter. At that time I was maxing around 385 lbs. The point of this execise was to be dynamic off the bottom (i.e. to really activate the stretch reflex) and to work the lock-out. The weight/resistence really increased at the lock-out position, as you can tell, so it worked well.

[bomdigi1]

that must have taken a wile to setup

[BRETZERR]

@bomdigi1

Ha, ha, ha....no kidding...it did.

[bomdigi1]

@BRETZERR got the monsters today they look like fun ill give em a go on monday

[BRETZERR]

@bomdigi1

Cool - you will enjoy them. It's a completely different type of lift.

[pantherpowerlifter22]

thanks man and thanks for being kind there is so much people on youtube who think im an kid who dose not know anything cuz im 14 but i like all this kinda stuff and study it check out my video man!

[BRETZERR]

No worries kid....you can learn from anybody, if you keep your mind open.

Good luck with your training...

[MrTimothywhite]

@pantherpowerlifter22 REALLY!?! people think youre an idiot??? i would never know by that jumble of words in your comment lmao "thanks man and thanks for being kind there is so much people on youtube who think im an kid who dose not know anything cuz im 14 but i like all this kinda stuff and study it check out my video man!" i dont even know where to start with this....

[pantherpowerlifter22]

hey man just a tip that works for me i do 7X3 with 30 seconds of rest but my 3 reps i try to go bam bam bam 3 reps in 3 seconds it works on that fast twitch

[BRETZERR]

I hear ya bro....

This workout was more about the myotactic stretch reflex at the bottom, rather than fast twitch training, but thanks for the advice.

I appreciate the comment.

[TheB1gSleep]

How do you like working out at home? Im starting my own home gym and also run a westside based program, any tips on what I need besides a rack and olympic weights? Are bands and chains fairly cheap? Thanks in advance Bretzerr

[BRETZERR]

I love working out a home...it works for me and always has. Get yourself a good spot rack that fits your body well. Bands and chains are relatively cheap, so you should definitely get some. Good luck with it bro...stay in touch.

[TheB1gSleep]

awesome man, thanks for the help! Your vids are great as well, good for motivation and learning! Ill be in touch

[BRETZERR]

Thanks a lot bro - I appreciate that comment.

[xboxforsuckas]

hey bro, I've seen others do speed reps; like 30-40 or so with lighter weight but the motion is only the bottom range; not all the way up. what s your opinion on that as opposed to the bands? ie, troponinnutrition guy for example

thanks

[BRETZERR]

Hey bro...

Yeah, those kind of light half reps work something completely different (endurance). The dynamic effort bench works your reflex muscle/nerve for reversal strength out of the bottom of the rep. Both have there place I guess...

I don't do endurance reps regularly - at least, not that high of reps anyway...

[Counseloration]

Thanks a ton for the video. I wasn't sure how the negative speed was supposed to look, but I guess it makes sense to go down at a 1-second pace as not to tire the supporting muscles, which allows for more explosion on the positive motion.

Thanks again

[BRETZERR]

Any time bro...my pleasure. YouTube's a great learning tool, if you use it properly.

Take care.

[Counseloration]

I have a question about maximum effort in regards to powerlifting. Generally speaking, does the weight come down at a controlled pace, or is it coming down quick? What's the tempo basically?

Thanks a lot.

[BRETZERR]

Sorry bro...didn't see this comment until now.

Normally, the faster you can lower it, the better because you carry more kinetic energy into your stretch reflex (power out of the bottom). But it's easier said than done....most people slow down a lot as the weight increases, which is the whole point of this exercise.

Hopefully that helps...

[fukidomev2]

looks like a workout just to set it up

[BRETZERR]

Ha, ha...no kidding...

Thanks for the comment.

[otk8963]

Hey Randy that doesn't look easy. Are you gonna do these steady as part of your chest workout or just once and I while?

[BRETZERR]

Yes sir...this is definitely going to be a regular as part of my dynamic effort (speed) days. It was definitely harder than it looks in the video, especially near the lock-out!

[otk8963]

You can see the a little struggle at lock out and I know how strong you are so I can just imagine the tension at the end.

[dribbledrool]

Awesome man!! These helped me as well!! I do them with the chains... haven't got any rubber bands yet.. but I will definitely get some. I read the rubber acts a bit different than the chains in that they create force even when you just hold the bar.. vs the chain which is dead weight in your hands. Again awesome setup man!

[BRETZERR]

You're totally right...the bands are completely different than the chains. The bands provide an overspead eccentric which causes a great reflex/reversal strength due to a greater build up in kinetic energy. The chains provide progressive resistence that matches the strength curve as you press the weight up.

The combo of chains and heavy band resistence is also completely different than either two on their own. Not to mention it provides you with some variety to keep you interested...

[Cambria2007]

awesome vid as always! I have found that for speed bench its better to bring the weight down at a normal pace, then explode out of the bottom..cause in reality, that is the whole purpose of the excersize, to create speed through the sticking poin ON THE WAY UP. all the books say do the 3 reps as fast as possible. I fell my way makes more sense, cause when you bring it down real fast, you tend to loose ur groove..and in a real bench, you would bring it down fast anyways.

[BRETZERR]

Yes and no..

I rotate through assisted eccentric and non-assisted eccentric dynamic effort days because each one hits you a little different. Using lighter weight and heavy band resistence is designed to build the reflex/reversal (i.e. the myotatic stretch reflex) strength due to the overspead eccentric that creates much more kinetic energy than lowering the bar slowly (much like plyometrics).

Check out Louie Simmons' Apr 08 article Assisted Eccentrics on Westside's website for details.

[supercows1]

where do you get your equipment?

[BRETZERR]

The bench is a Nautilus, the green bands are through Elite FTS, the smaller bands are just fitness bands, and the chains I picked up from an industrial shop.

[supercows1]

nice

[BRETZERR]

Thanks bro...