Bodybuilding workouts are NOT high reps (15 reps) LOL And Speaking about yourself in third person shows "Arrogance". You dont appear to have much to be arrogant about.....
@TheCorvette2001 youre clueless. bodybuilding strictly relies on the stretch and contraction of muscle to encourage hypertrophy. weight does not matter, proper repetition does.
The reason the high reps work at increasing strength is because it builds up the muscle memorization in your chest. Also, because you're not lifting as heavy, you can practice proper technique, and not be "cheating" to get those heavy sets in
Quick bench press for those who are new at it. Planting your feet on the ground and pressing them solid into the ground will help you press a bit more instantaneously because you are pushing from a solid base.
question: my dls and squats stay pretty consistent, even tho i do em maybe twice a month. but my bp fluctuates so much, example, i go between 350 to 315 within a couple of months. what gives?
4:10 I don't quiet agree with ur theory, I know u wont respond but, doing a dropset is same as doing bunch of diff exercises. It's all about how much total sets and reps you have done at the end. In other word, you could have done heavy weight without a single dropset but you will eventually do lighter weight anyway when ur doing something like dumbell fly. Dropset doesn't always help for strength, it depends on individual.
It's all about dedication.. u can't increase bench significantly within few month, or even a year. Sure if you are new to working out, then ur muscle can increase weight quick for fast adjusting but it will stop soon..
You should put years and years for bench to increase the weight by any significant weight.
switch it up from incline to flat. Don't worry about the weight, worry about the form. Do 4 sets 10-10-10-10, next week 10-8-6-10. Do flies, and decline etc. The most important thing you can do if you have long arms on flat is to pinch your shoulders back like your squeezing an orange, legs wide, back slightly arched but ass on the bench. The only way for you to actually increase the weight on bench is completely focusing on form. Don't train with your ego, train smart and results will follow.
Very nice tip. Actually there IS some science behind your idea of increased volume. I can't provide you with a link or literature just now but intuitively you were absolutely right with that tip. Cool channel btw
@Wampaa An opinion without out substance is just as important as what color I think is the best, it's just opinion and you don't give a fuck about it. So why would you comment that this is rubbish when it's just your opinion meaning that no one is going to give a flying fuck about what you think about this video.
If I just do different kinds dumbell presses for a period, instead of barbell press, would this decrease my strength in barbell bench press? I think this sound a little weird, but I just want to be shure.
So moral of the story is that in order to improve absolute strength, you have to improve muscular endurance? 3 sets of 15 will improve my 1rm?? I haz confuzed!!
@89orangejuice What ever it takes you to get your pecs involved. Doing barbell bench press will always hit your delts but getting it to fully work the pecs is not always easy for everyone for different reasons, muscle imbalance, bad technique,to mutch weight etc. I know kids who bench over 225 for reps with no chest. Its all shoulders and tris. Need to isolate those pecs!
good shit man...i play rugby and have huge fuckin quads, making me one of the fastest dudes on the team. Can't bench nearly as much as some of the other guys on the team but with massive quads at 215 lbs, it helps loads on the field.
Increase your benchpress, here goes: First off I guarantee you are lifting to heavy, working mostly front delts shoulders and tris. Forget all about the benchpress and learn to do explosive pushups using blocks, start doing dips and last but not least flies with the cables or with dumbells to completely isolate the pecs. Bench press is a front delt exercise thats why no one gets results.
@6arba9eman The body is using more of the delts and triceps over the chest in 99% of the cases people are not seeing results in bechpress. This is why you see people walking amount with big arms/shoulders and no chest even though they are on the bench 2x a week. Yes bench will work your chest but it is not always as simple as pushing up a barbell, you have to know what you are doing. Flies indefinitely hit chest and explosive pushups will train your upper body to work as a unit.
flies are meant for sculpting and shaping out the chest, you can't shock your chest muscles into growth by doing on flies., you can't use the same kind of weight doing dumbell flies as you would doing flat bench dumbell presses, which is an alternative to traditional bench press....bench press primarily works out the CHEST with shoulders and triceps being the assisting muscles....
@6arba9eman Of course you cannot use the same amount of weight for flies as you would bench press. Flies only work the pec, bench press is a compound movement that uses most of your upper body. Flies will put mass on your pecs as curls will put mass on your biceps. Both are isolation exercises. If your bench is lacking its because the pecs are week and not getting proper training due to muscle imbalance.
@sz42781 being able to dumbell press 100 lbs in each hand (200 lbs total) doesn't equal 200 lbs on the bench press, in fact your bench press should be heavier than the amount of weight used for db presses....distribution of the weight is much different
@6arba9eman My point is you can take 10 people and put them on a benchpress, then hand them a random weight, the fact is the shoulders will be fully engaged,mainly the front head however you can not always say the same about the pecs. Alot of people develop imbalances doing shoulder presses then they lay on the bench and the shoulders do the brunt of the work instead of working in sync with the pecs and triceps.
@PowerFreak22 Looking at that website isnt gonna make me stronger cunt, so looking at it i will get bigger.... no dickhead, and this bald cunt doesnt know shit, i would fuck him up.
It's impossible to increase the bench press if you're doing it only once a week... i mean its possible but will take years. If you want a good improvement you have to do it like 2 or 3 times a week. This wont make your muscle grow nice and will ruin completly your muscle building programs and standard workouts but if you want good improvents that what u gotta do. You first have to choose, do you wanna be a bodybuilder or a powerlifter? Why you care about bench? Ego is big? Thats sad i know ;(
@POZDRAW didnt take years from me, i been training 20years, doubt if you are even that close to me, 2-3x aweek? must have your head in your ass, your tris n delts wont even be recovered, i forgot mike mentzer was wrong ,right? drugs, yes, you dont know much at all, i take it you wont work deltsm tris by themselves as well, god you should read what you write you sound like a young kid whos wet behind the years
@beast36001 Yea, im 23 years old and im for 4 years into this sport. Im natural and with supplements and i got perfect nutrition and my goal is just to look good. I think i look almost perfect during the summer while im at low % bodyfat. Im just saying that its said trying to impress somebody with how much you can bench press. I see guys in gym trying to curl like 25kg with 1 hand.. it just looks stupid :( I stand near then and curl 12kg with 1 hand, and got 10 times better biceps, whos right?
@POPBOTTLES3276 dude, I used to take c4 too and was not gaining any weight. This is an expensive combo, but try RE-BUILT MASS and Amplified Creatine 189 ive used these two for a week and have put on 4 pounds.
hey man i have a question. Im a freshman and play football. Im tryin to gain weight over the offseason. I benching around 195-200 X6 and 240x1. Im squating 275-30 x8. i got the strength but i dontreally have the size. im 155 right now and im trying to get at 175-185 in about 2months what is th best diet and mass gaining supplement to take. Right now im taking creatine monohydrate and for pre w imtaking c4. but i heard that takinga pre w. is actuallybad if you r trying to gain mass is this true?
What i do, it may sound simple but it works. Do like 100 pushs ups or even push ups a day. that got my from repping 165 once to repping it 5 times in a week
your gym is weird. you don't have the machine where your legs are spread and you have to pull them together or the machine where you get on your knees and push a leg back to tone your butt
@ak47ava Benching involves smaller muscles (pecs, anterior delts, triceps). They definitely do not need as much time to recover as the muscles involved in Squating or Deadlift (quads, glutes, hamstrings). While deadlifting once a week may be enough, working bench once a week is not enough. Working each movement with the same frequency is a mistake most people fall into. As far as training to failure....unless you're on steroids your body prtty much can't handle it long term.
I'm not an expert I don't disagree with this guy but why not just working ur triceps, core, and chest those are the main muscles benching builds/ needs to be successful
Happy holiday and a fresh workout year my friend! uhm i got a question,
ok so i workout 4-5 days a week, and have been working out for about 3-4 years now, i am one of those that never ever how much i eat cant seem to gain weight, i am 18 yrs and weigh 119, am about 5,6 ft now, will probebly get a little taller, but anyway, ive gained strenght but want to build mass, so do you suggest gainer packs? do they deliver any results with the proper nutrition and workout? what do you say?
@6F5jedi sounds like since you're still growing your metabolism is still fairly high. weight gainer supplements can help you get all the extra calories your growing body needs to build muscle. make sure to get a good quality gainer with complex calories and not just a bunch of sugar. supplement this into your diet everyday after your workouts, count your calories, and you might notice a difference in weight
@strengthcamp Yo Elliot, what is a ball park figure for lean muscle gain over a 1 year period. I stopped training a few month ago after contracting hepatitis A, knocked me off my feet for around 4 months. I was a lean 76kg at a height of 5"8, however I was looking to put on as much lean mass as poss in 2012. I was looking at getting to 80kg which works out at .5kg per month. Is this realistically achievable? Thanks.
@MultiKoolcatz I know I made a mistake. "You're" is the contraction of "you are", your/yours normally implies ownership or familiarity. I'm always doing it and it really bugs me because I then get people correcting me. And then I have to respond saying I know.
@gazthefunky39 i don't even know why I corrected you. my grammer is far worse. I guess since i get corrected all the time I jumped at the oppertunity to correct someone. I am sorry if this bugged you
@MultiKoolcatz No worries bud, I only meant I bugged myself when I make the same mistake over and over. Hehehe. I think we just had the most polite conversation on Youtube. ;)
so true one day i did drop sets on decline, incline and regular bench press. i rested for a whole week and the next time i went to the gym i was benching 20+ lbs more than the last time.
I give u a bench press workout: 3 times a week: day 1: start very low weight do 15 reps add very little weight do 15 reps and keep doing that till u fail on doing 15 reps when fail end workout. Day 2 do as in day 1 but do sets with 10 reps till fail. Day 3 do like day 1 but 5 reps till u fail to do 5 reps fail= end workout. Try workout at monday wednesday friday. Don`t do this training to often, do like once a month.
@ProViceRS Sounds good, but when you say start at a low weight do you mean like empty bar or say 50kg or half you one rep max? and is this something you have tired? did it work for you?
listen here faggot, i wanted 5:53 of good advice, not 3 minutes of hearing you say how you were a sick cunt because you got matched up against a big cunt. As many WEPS as you could with a lesser weight?
this is true. no doubt my deadlift went to 405 for reps , my squat to 305 for reps but my bench was around 175 for reps and it was embarassing. the reason was simple. VOLUME VOLUME VOLUME.2x a week is a must and around 8 sets to make the bench press muscles remember.This and my form was fcuked up no wonder my shoulders been hurting. time to fix this and make records. yea buddyyyy !!
You are forgetting the most important thing that is holding your bench back. In the majority of cases,the reason your bench sucks is you dont know how to bench. BAD Technique is the main reason amature lifters dont progress in the bench. Its that simple. Learn to bench correctly and in time you will get stronger.
I find your theory to be true. I wasn't till recently I decided to take the famous old power-lifter's advice (Lamar Gant) to do vary high reps one day and keep low reps consecutively. I can't thank his advice enough, cause in two workouts I saw my one rep max increase to obtain a 2nd rep max. It was a beautiful thing. That being said, i'm a skinnier guy around 140lb and benching 205, and now it seems nothing is stopping me from reaching a higher goal—thanks to high reps.Anyways, great advice! :)
Who gives a shit about what the bros say? No one cares about the squat/deadlift because few know how to do them properly. If you want to increase your bench and every other important exercise, I recommend the Texas Method--at least, after you've finished doing linear progression on the squat and deadlift. Come into the gym 3-4 times a week. On Monday you will do a lot of volume and on Friday you will set PRs. The volume weight is typically around 90% of your Friday PRs. Do 5x5 on Monday.
5150316 I tihnk you need to read some of the Russian literature. You are falling into the USOC line of bullshit. American Olympic strength coaches cant win a medal. Eliot isn't arguing for a high rep program. He is talking about periodization look it up. THe USOC coaches have lied their asses off so long about why they cant win medals that they cant admit that preridiozation works because doing that would be admitting to their bosses that they were wrong for 30 years.
To dude in video. Tell the football team guys bench press is stupid, ask them how many pull ups they can do or what they deadlift. Bench Press is not a functional movement.
Strength is always functional. Once of these days young padawan you may be lucky enough to get a strong chest to go along with strong legs and then realize just how much of an advantage that strong chest is in the game of football. I had a weak bench when I started college ball just like Elliot. Sure my legs made up for a lot but when my chest finally came in it made a huge difference in my level of play. Like I said I train to beat the best I need everything .
Great tips Elliot..All I can say in my experiencewhat worked for me is bar dips, , do fifty a day as many sets as u want to get there then move up to 100 a day.after u can do 100 in three or four sets move to weighted dips. Get a dip belt start with 25 move to 45 and so on...
Nervous system people, it is all about training the nervous system. High reps creates more of a false size. It creates hypertrophy but by increasing sarcoplasmic hypertrophy and not increasing fiber size to much. Fast twtich fibers are your bigger fibers and will grow the most so what you need to become good at is recruiting more FT fibers by training the nervous system to recruit more through heavy lifting and explosive lifting. aswell as perfect movement patterning and proper sequencing.
Thats a rather shortsighted view. What Eliot is talking about isn't exactly his own invention. Its classic Russian periodization. Its been around for about 30 decades and it works especially when you have reached the point that the nervous system has plateaued. You cant rely on your nervous system to get you that much stronger past a certain point. You only have so many motor units to recruit per rep. Eventually you have to make those motor units stronger.
@IskurBlast You can rely on the nervous system to get stronger because it never recruits 100% of your fibers. Movement patterning Also needs to be adressed. Sure you can make your fibers bigger to get stronger but fighting through the sticking point is not the way to do it because of the fatigue the CNS experiences doing so. Also during those points of sticking a lot of time your will sacrifice proper positioning which will lead to poor movement patterns and decrease performance.
Like I said a certain point. You don't see very many top power lifters who train in the 3 rep range all the time. Its actually becomes more and more rare the further you progress. The fact of the matter is that past a point there is little room for improvement in CNS training. You get far more bang for your buck strengthener the motor units than you do hoping to recruit an ever a larger share of motor units per rep with ever increasing diminishing returns.
@IskurBlast Yes you can get stronger from increasing the size but most of the time poor movement patterns will compensate for lack of mobility and stability. lack of mobility will cause problems with activation of muscles and their fibers which will result in poor stability which will result in less strength. Yes more hypertrophy will make you stronger but the common high rep program is not the most effective way to do it. I'm not trying to argue i'm just sharing my knowledge.
@IskurBlast If you'd like to discuss this topic with me you can inbox me but i'm just trying to share what i've learned in school, training others and myself and also research and discussion with peers.
The guys right, I did that two when I insisted on lifting two 45 plates on each side of bar and could only do it 3 to 4 times everytime I tried, so I lowered to weight and practiced more reps and it did get me stronger.
Also on another note, your triceps do most of the work on heavy bench lifting so it wouldn't hurt to work your triceps hard that would also help on heavy bench lifting.
bench 3x but third i try my max
eibbor17 5 hours ago
@eibbor17 and for football pending on position really no need to bench cause all the power comes from your hips
eibbor17 5 hours ago
Dude u are benching once a week-.- ofc u not gonna increse your bench, start benching moore dude !!!
KebabSvarvarn1337 19 hours ago
Get to the point
anteup100 2 days ago
what a fucking joke? right like serious
skyhigham24 2 days ago
Do dynamics. And overhead press. There, I made this video 10 seconds long
johnliamten 2 days ago
do what works for you don't focus on other people. have a consistent training schedule and don't do the same workout every time.
zyzor 2 days ago
Bodybuilding workouts are NOT high reps (15 reps) LOL And Speaking about yourself in third person shows "Arrogance". You dont appear to have much to be arrogant about.....
TheCorvette2001 2 days ago
@TheCorvette2001
Well don't look at his appearance, hes a strongman not a body builder.
And bodybuilding workouts are considered to have higher reps, compared to strongman training. i.e, 1-3 reps with the heaviest possible weight.
RRtoiPPiotRR 2 days ago
@TheCorvette2001 youre clueless. bodybuilding strictly relies on the stretch and contraction of muscle to encourage hypertrophy. weight does not matter, proper repetition does.
BrainsWaves 6 hours ago
the rock
MrMustachehead 3 days ago
didnt know josh koscheck shaved and got jacked up
RompYa 4 days ago
Brucie from Gta iv, also if you want to improve your bench use dumbells for chest workout instead of a straight bar
BanginnTUNESx 4 days ago
not really trying to hear about how good you were at deadlifts and squats in college...
bholland114 5 days ago
This has been flagged as spam show
for a linemen it all about bench and squat
JokerNo4 5 days ago
Comment removed
JokerNo4 5 days ago
once a week bahaha what a tard called SS
UnrealSnipa 5 days ago
Don't over train, that is the secret.
Bigjonmetal 5 days ago
u can't juss bench 1nce a week bro.
MrSucka3000 5 days ago 2
big bench doesnt mean shit if you suck at football. truest statement ive ever heard ever.
flaminshit97 5 days ago
you could be phil heath´s brother
DeathMetalSargrath 5 days ago
do you think by doing weighs it can make you punch harder..?
MrNawaznaz 6 days ago
@MrNawaznaz It will to a degree but plyometrics training will help more.
mrrandom101100 5 days ago
@mrrandom101100 nice 1
MrNawaznaz 5 days ago
Or I can always use steroids that works also
WowuMadBro 6 days ago
dude we are the same man. I can sqaut and deadlift but can't bench.
KingofPho75 6 days ago
thats fucking retarted
177ronaldoc 6 days ago
AYOOO PHIL HEATH
KTFO1212 1 week ago
fuck gay
JorchOo 1 week ago
YYYYYYYYYYYYYYo
bladdan 1 week ago
The reason the high reps work at increasing strength is because it builds up the muscle memorization in your chest. Also, because you're not lifting as heavy, you can practice proper technique, and not be "cheating" to get those heavy sets in
FudgeMcNuggett 1 week ago
You could just change from barbells to dumbbells. Easiest and most effective change.
33Collingwood 1 week ago
@33Collingwood true!
RiderRohans 1 week ago
Quick bench press for those who are new at it. Planting your feet on the ground and pressing them solid into the ground will help you press a bit more instantaneously because you are pushing from a solid base.
MitsuMitsu385 1 week ago
yo
2000wb 1 week ago
Eliot science.....retard
fear123wz 1 week ago 11
So I just add a few sets of lighter reps to my normal bench afterwards..
ImForCoffee 1 week ago
is he serious ? heavy lifting isnt a muscular workout huh? wow
NoHoldsBARHernandez 1 week ago
2 words-PRESS UPS
cockywatchman1976 2 weeks ago
adam02 is a pussy.
AdrenalineThrob 2 weeks ago
@AdrenalineThrob
You're an idiot.
ibanezxiphos700 1 week ago
I know this is old but this is basically the same as Layne Norton's PHAT training. He uses the exact same theory
dbar35 2 weeks ago
i like to drink rum and vodka before i bench press, it seems to help me lift better
alexjones2016 3 weeks ago
@alexjones2016 Drink a bottle of Delsym cough syrup. I used to tripp balls on that shit and max everything.
DKSE09 3 weeks ago
question: my dls and squats stay pretty consistent, even tho i do em maybe twice a month. but my bp fluctuates so much, example, i go between 350 to 315 within a couple of months. what gives?
secutorclaudius 3 weeks ago
@secutorclaudius probably from supplements or steroid abuse
alexjones2016 3 weeks ago
@alexjones2016 haha, funny. no supps, and i think i would be benching a bit more if i was on juice.
secutorclaudius 2 weeks ago
@secutorclaudius volume maybe
Kmo2K5 2 weeks ago
What do you consider high volume?
Number of reps and total time of the set?
Michel0555 3 weeks ago
@Michel0555 He said 15 reps
bigfrotes9912 3 weeks ago
4:10 more of nervous system than actual muscle... strong broscience.
RiseofBane 3 weeks ago
4:10 I don't quiet agree with ur theory, I know u wont respond but, doing a dropset is same as doing bunch of diff exercises. It's all about how much total sets and reps you have done at the end. In other word, you could have done heavy weight without a single dropset but you will eventually do lighter weight anyway when ur doing something like dumbell fly. Dropset doesn't always help for strength, it depends on individual.
RiseofBane 3 weeks ago
It's all about dedication.. u can't increase bench significantly within few month, or even a year. Sure if you are new to working out, then ur muscle can increase weight quick for fast adjusting but it will stop soon..
You should put years and years for bench to increase the weight by any significant weight.
RiseofBane 3 weeks ago
switch it up from incline to flat. Don't worry about the weight, worry about the form. Do 4 sets 10-10-10-10, next week 10-8-6-10. Do flies, and decline etc. The most important thing you can do if you have long arms on flat is to pinch your shoulders back like your squeezing an orange, legs wide, back slightly arched but ass on the bench. The only way for you to actually increase the weight on bench is completely focusing on form. Don't train with your ego, train smart and results will follow.
tracknpt1102 3 weeks ago
switch it up to dumbbells instead of using the bar
dkeough77 3 weeks ago
I suck at benchpress. At least the flat benchpress.
All other chest exercises I get stronger, but the flat benchpress I just don't seem to improve on.
Still, I don't really care, as long as I continue to build muscle ^^
SicSeb 3 weeks ago
Very nice tip. Actually there IS some science behind your idea of increased volume. I can't provide you with a link or literature just now but intuitively you were absolutely right with that tip. Cool channel btw
PDRgermany 4 weeks ago
This is absolute rubbish.
Wampaa 1 month ago
@Wampaa An opinion without out substance is just as important as what color I think is the best, it's just opinion and you don't give a fuck about it. So why would you comment that this is rubbish when it's just your opinion meaning that no one is going to give a flying fuck about what you think about this video.
MrSlingdad 4 weeks ago
guy looks ridiculously like phil health
crapatguitar 1 month ago
took you four minutes to make your point. no offence.
I'll give it a shot.
AUBDAUBAN88 1 month ago
benching dat 2PLATE lmao
Shintroy 1 month ago
If I just do different kinds dumbell presses for a period, instead of barbell press, would this decrease my strength in barbell bench press? I think this sound a little weird, but I just want to be shure.
ariped70 1 month ago
ryan deferno called da fuk out! like so he can see this
LBP15 1 month ago 29
So moral of the story is that in order to improve absolute strength, you have to improve muscular endurance? 3 sets of 15 will improve my 1rm?? I haz confuzed!!
jskrabac 1 month ago
@89orangejuice What ever it takes you to get your pecs involved. Doing barbell bench press will always hit your delts but getting it to fully work the pecs is not always easy for everyone for different reasons, muscle imbalance, bad technique,to mutch weight etc. I know kids who bench over 225 for reps with no chest. Its all shoulders and tris. Need to isolate those pecs!
sz42781 1 month ago
Who cares what your bench is? When it comes to doing heavy weights, worry about your Squat and Deadlift.
devilmaggot44 1 month ago
good shit man...i play rugby and have huge fuckin quads, making me one of the fastest dudes on the team. Can't bench nearly as much as some of the other guys on the team but with massive quads at 215 lbs, it helps loads on the field.
emann43 1 month ago
guy seems like a clown at first but he has some good points about the benchpress
googleTHT 1 month ago
Ditto
32777doug 1 month ago
I lift heavy enough to be called lifting heavy, but enough that I can get 7-12 reps.
kidspwnwidrange 1 month ago
Increase your benchpress, here goes: First off I guarantee you are lifting to heavy, working mostly front delts shoulders and tris. Forget all about the benchpress and learn to do explosive pushups using blocks, start doing dips and last but not least flies with the cables or with dumbells to completely isolate the pecs. Bench press is a front delt exercise thats why no one gets results.
sz42781 1 month ago
@sz42781 wow! you're stupid!
6arba9eman 1 month ago
@6arba9eman Next time you call someone stupid, use common sense and explain why. It helps your statement out alot.
sz42781 1 month ago
@sz42781 "Bench press is a front delt exercise thats why no one gets results."... <----does that really need an explanation?
6arba9eman 1 month ago
@6arba9eman The body is using more of the delts and triceps over the chest in 99% of the cases people are not seeing results in bechpress. This is why you see people walking amount with big arms/shoulders and no chest even though they are on the bench 2x a week. Yes bench will work your chest but it is not always as simple as pushing up a barbell, you have to know what you are doing. Flies indefinitely hit chest and explosive pushups will train your upper body to work as a unit.
sz42781 1 month ago
flies are meant for sculpting and shaping out the chest, you can't shock your chest muscles into growth by doing on flies., you can't use the same kind of weight doing dumbell flies as you would doing flat bench dumbell presses, which is an alternative to traditional bench press....bench press primarily works out the CHEST with shoulders and triceps being the assisting muscles....
6arba9eman 1 month ago
@6arba9eman Of course you cannot use the same amount of weight for flies as you would bench press. Flies only work the pec, bench press is a compound movement that uses most of your upper body. Flies will put mass on your pecs as curls will put mass on your biceps. Both are isolation exercises. If your bench is lacking its because the pecs are week and not getting proper training due to muscle imbalance.
sz42781 1 month ago
@sz42781 being able to dumbell press 100 lbs in each hand (200 lbs total) doesn't equal 200 lbs on the bench press, in fact your bench press should be heavier than the amount of weight used for db presses....distribution of the weight is much different
6arba9eman 1 month ago
@6arba9eman My point is you can take 10 people and put them on a benchpress, then hand them a random weight, the fact is the shoulders will be fully engaged,mainly the front head however you can not always say the same about the pecs. Alot of people develop imbalances doing shoulder presses then they lay on the bench and the shoulders do the brunt of the work instead of working in sync with the pecs and triceps.
sz42781 1 month ago
u sound like a douche bag
ericinghammontevista 1 month ago
this guy don't know....
elitefts son!
TheHobokenjames 1 month ago 2
0:01 for one angry motha fucka!
laxlegend93 1 month ago
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laxlegend93 1 month ago
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laxlegend93 1 month ago
Nice information brother.
AzraelAdex 1 month ago
check out EliteFTS.com if you want to get stronger.
PowerFreak22 1 month ago 12
@PowerFreak22 Looking at that website isnt gonna make me stronger cunt, so looking at it i will get bigger.... no dickhead, and this bald cunt doesnt know shit, i would fuck him up.
UmutKeles1993 2 weeks ago
it worked for me
1thinkonit 1 month ago
good vid...but instead of having a day heavy, a day light
I do one week
5, 4, 3, 2, 1 - really heavy
3 sets of 5 - heavy
10, 8, 6 - light
w/auxiliary and isolationstuff
kingdevon101 1 month ago
I increased my bench 20 to 30lbs a mouth for 4 mouths doing it only once a week so its not impossible.
jeremy82thor 1 month ago
This guy is gay.
jhfikjvkhfkjhhvljhf 1 month ago
It's impossible to increase the bench press if you're doing it only once a week... i mean its possible but will take years. If you want a good improvement you have to do it like 2 or 3 times a week. This wont make your muscle grow nice and will ruin completly your muscle building programs and standard workouts but if you want good improvents that what u gotta do. You first have to choose, do you wanna be a bodybuilder or a powerlifter? Why you care about bench? Ego is big? Thats sad i know ;(
POZDRAW 1 month ago
@POZDRAW didnt take years from me, i been training 20years, doubt if you are even that close to me, 2-3x aweek? must have your head in your ass, your tris n delts wont even be recovered, i forgot mike mentzer was wrong ,right? drugs, yes, you dont know much at all, i take it you wont work deltsm tris by themselves as well, god you should read what you write you sound like a young kid whos wet behind the years
beast36001 1 month ago
@beast36001 Yea, im 23 years old and im for 4 years into this sport. Im natural and with supplements and i got perfect nutrition and my goal is just to look good. I think i look almost perfect during the summer while im at low % bodyfat. Im just saying that its said trying to impress somebody with how much you can bench press. I see guys in gym trying to curl like 25kg with 1 hand.. it just looks stupid :( I stand near then and curl 12kg with 1 hand, and got 10 times better biceps, whos right?
POZDRAW 1 month ago
skip to 2:45 to save you time
utubenoob78 1 month ago 152
@utubenoob78 thanks..this knuckle head talks to much.
MrChannel5news 3 weeks ago
@POPBOTTLES3276 dude, I used to take c4 too and was not gaining any weight. This is an expensive combo, but try RE-BUILT MASS and Amplified Creatine 189 ive used these two for a week and have put on 4 pounds.
GrahamCB4 1 month ago
hey man i have a question. Im a freshman and play football. Im tryin to gain weight over the offseason. I benching around 195-200 X6 and 240x1. Im squating 275-30 x8. i got the strength but i dontreally have the size. im 155 right now and im trying to get at 175-185 in about 2months what is th best diet and mass gaining supplement to take. Right now im taking creatine monohydrate and for pre w imtaking c4. but i heard that takinga pre w. is actuallybad if you r trying to gain mass is this true?
POPBOTTLES3276 1 month ago
don't be a bitch thats how you increase it
SuperHarps 1 month ago
What i do, it may sound simple but it works. Do like 100 pushs ups or even push ups a day. that got my from repping 165 once to repping it 5 times in a week
Phuckyoshitkid 1 month ago
your gym is weird. you don't have the machine where your legs are spread and you have to pull them together or the machine where you get on your knees and push a leg back to tone your butt
lolzgym 1 month ago
I bench twice a week, Monday and Friday, Monday's sort of heavier 3x8 then Friday 3 x 15
jondabessman 1 month ago
phil heath got smaller :P
danthaman7777 1 month ago
YOU MISSED A SPOT SHAVING
polskagura 1 month ago
He what? he benched press his motha???
stylecut9 1 month ago
Kid needs to bench more than once a week. Higher frequency and NEVER training to failure got my numbers moving up.
mensacyclist 1 month ago
@mensacyclist
what do you mean bro, can u tell me??
ak47ava 1 month ago
@ak47ava Benching involves smaller muscles (pecs, anterior delts, triceps). They definitely do not need as much time to recover as the muscles involved in Squating or Deadlift (quads, glutes, hamstrings). While deadlifting once a week may be enough, working bench once a week is not enough. Working each movement with the same frequency is a mistake most people fall into. As far as training to failure....unless you're on steroids your body prtty much can't handle it long term.
mensacyclist 1 month ago
Yo Eliot why don't you shave those pubes on your chin?
MalcolmHeardSB 2 months ago
I'm not an expert I don't disagree with this guy but why not just working ur triceps, core, and chest those are the main muscles benching builds/ needs to be successful
DwightHowardSup3rman 2 months ago
SnowFlake Button While Wtching this..... (Bad Mix ) oh, ok Didnt think so
ulises2421 2 months ago
easy, steroids. Only weak fucks can't bench press 500 lbs+ raw, and that's because they dont take roids
spartan1081990 2 months ago
everyone on my football team benches way more than me, but so what. on the field, i blow them up everytime then drive them down the field:p
akon1397 2 months ago
man, so many of these videos contradict each other, one vid says to lift heavy, another says alot of reps...smh
HusTle24hr 2 months ago
Happy holiday and a fresh workout year my friend! uhm i got a question,
ok so i workout 4-5 days a week, and have been working out for about 3-4 years now, i am one of those that never ever how much i eat cant seem to gain weight, i am 18 yrs and weigh 119, am about 5,6 ft now, will probebly get a little taller, but anyway, ive gained strenght but want to build mass, so do you suggest gainer packs? do they deliver any results with the proper nutrition and workout? what do you say?
6F5jedi 2 months ago
@6F5jedi sounds like since you're still growing your metabolism is still fairly high. weight gainer supplements can help you get all the extra calories your growing body needs to build muscle. make sure to get a good quality gainer with complex calories and not just a bunch of sugar. supplement this into your diet everyday after your workouts, count your calories, and you might notice a difference in weight
Happyskateboarding 2 months ago
Yo Elliot, why do I feel like your shouting at me?
gazthefunky39 2 months ago 54
@gazthefunky39 because i am.
strengthcamp 2 months ago 251
@strengthcamp Fair enough.
gazthefunky39 2 months ago
@strengthcamp Yo Elliot, what is a ball park figure for lean muscle gain over a 1 year period. I stopped training a few month ago after contracting hepatitis A, knocked me off my feet for around 4 months. I was a lean 76kg at a height of 5"8, however I was looking to put on as much lean mass as poss in 2012. I was looking at getting to 80kg which works out at .5kg per month. Is this realistically achievable? Thanks.
gazthefunky39 2 months ago
@strengthcamp hahahahahahahahaha
LinebackerUSC 1 month ago
@strengthcamp you are a big headed prick
mcbassman 1 month ago
@strengthcamp Are you suppose to do this every time you bench or once a month?
emmure1100 1 month ago
@strengthcamp yo elliot,strange question probably...but what race or ethnicity are you?? im just intrigued
triggersprollie 1 month ago 3
@gazthefunky39 it is you're not your.
MultiKoolcatz 4 weeks ago
@MultiKoolcatz I know I made a mistake. "You're" is the contraction of "you are", your/yours normally implies ownership or familiarity. I'm always doing it and it really bugs me because I then get people correcting me. And then I have to respond saying I know.
gazthefunky39 4 weeks ago
@gazthefunky39 i don't even know why I corrected you. my grammer is far worse. I guess since i get corrected all the time I jumped at the oppertunity to correct someone. I am sorry if this bugged you
MultiKoolcatz 4 weeks ago
@MultiKoolcatz No worries bud, I only meant I bugged myself when I make the same mistake over and over. Hehehe. I think we just had the most polite conversation on Youtube. ;)
gazthefunky39 4 weeks ago
so true one day i did drop sets on decline, incline and regular bench press. i rested for a whole week and the next time i went to the gym i was benching 20+ lbs more than the last time.
SoulSurvivor725 2 months ago
@SoulSurvivor725 ... i get results like that in three days lol
ertren6 2 months ago
I give u a bench press workout: 3 times a week: day 1: start very low weight do 15 reps add very little weight do 15 reps and keep doing that till u fail on doing 15 reps when fail end workout. Day 2 do as in day 1 but do sets with 10 reps till fail. Day 3 do like day 1 but 5 reps till u fail to do 5 reps fail= end workout. Try workout at monday wednesday friday. Don`t do this training to often, do like once a month.
ProViceRS 2 months ago
@ProViceRS That sounds good i'll try that, thanks.
ass12ass1 2 months ago
@ProViceRS Sounds good, but when you say start at a low weight do you mean like empty bar or say 50kg or half you one rep max? and is this something you have tired? did it work for you?
TheConnor2792 2 months ago
listen here faggot, i wanted 5:53 of good advice, not 3 minutes of hearing you say how you were a sick cunt because you got matched up against a big cunt. As many WEPS as you could with a lesser weight?
freezeitgangsta 2 months ago
subbed
policy348 2 months ago
this is true. no doubt my deadlift went to 405 for reps , my squat to 305 for reps but my bench was around 175 for reps and it was embarassing. the reason was simple. VOLUME VOLUME VOLUME.2x a week is a must and around 8 sets to make the bench press muscles remember.This and my form was fcuked up no wonder my shoulders been hurting. time to fix this and make records. yea buddyyyy !!
fcukyourmother 2 months ago
You are forgetting the most important thing that is holding your bench back. In the majority of cases,the reason your bench sucks is you dont know how to bench. BAD Technique is the main reason amature lifters dont progress in the bench. Its that simple. Learn to bench correctly and in time you will get stronger.
Jimdango12345 2 months ago
@Jimdango12345 lol he did mention that in the end
rap623805 2 months ago
I like how the guy asking the question wants to increase his bench because it's what other people care about..
wolfed69 2 months ago 2
Just Take creatine lol
MrrSkiller96 3 months ago
@MrrSkiller96 I'd rather not go to jail
19taylord 2 months ago
I find your theory to be true. I wasn't till recently I decided to take the famous old power-lifter's advice (Lamar Gant) to do vary high reps one day and keep low reps consecutively. I can't thank his advice enough, cause in two workouts I saw my one rep max increase to obtain a 2nd rep max. It was a beautiful thing. That being said, i'm a skinnier guy around 140lb and benching 205, and now it seems nothing is stopping me from reaching a higher goal—thanks to high reps.Anyways, great advice! :)
JtotheBtotheZ 3 months ago
Who gives a shit about what the bros say? No one cares about the squat/deadlift because few know how to do them properly. If you want to increase your bench and every other important exercise, I recommend the Texas Method--at least, after you've finished doing linear progression on the squat and deadlift. Come into the gym 3-4 times a week. On Monday you will do a lot of volume and on Friday you will set PRs. The volume weight is typically around 90% of your Friday PRs. Do 5x5 on Monday.
forgeforth 3 months ago
5150316 I tihnk you need to read some of the Russian literature. You are falling into the USOC line of bullshit. American Olympic strength coaches cant win a medal. Eliot isn't arguing for a high rep program. He is talking about periodization look it up. THe USOC coaches have lied their asses off so long about why they cant win medals that they cant admit that preridiozation works because doing that would be admitting to their bosses that they were wrong for 30 years.
IskurBlast 3 months ago
To dude in video. Tell the football team guys bench press is stupid, ask them how many pull ups they can do or what they deadlift. Bench Press is not a functional movement.
thetrooper42 3 months ago
@thetrooper42
Strength is always functional. Once of these days young padawan you may be lucky enough to get a strong chest to go along with strong legs and then realize just how much of an advantage that strong chest is in the game of football. I had a weak bench when I started college ball just like Elliot. Sure my legs made up for a lot but when my chest finally came in it made a huge difference in my level of play. Like I said I train to beat the best I need everything .
IskurBlast 3 months ago
maybe he just doesnt know how to bench correctly (no arch shoulder blades together tight butt)
kwstas67 3 months ago
This has been flagged as spam show
how do yo target the pec delt tie in area?
dav1dwi1s0n 3 months ago
all you money wanting scammer fucker fraud fucker suckers should really go and kill yourselfs after sucking some huge hairy cock. fuck you.
make940000 3 months ago
I think a better questions from dude is. How can he get those eyebrows in control? lol!
BadBandar59 3 months ago 2
@BadBandar59 Thats fucked up but its funny as fuck too lol
EricTheRed86 3 months ago
Great tips Elliot..All I can say in my experiencewhat worked for me is bar dips, , do fifty a day as many sets as u want to get there then move up to 100 a day.after u can do 100 in three or four sets move to weighted dips. Get a dip belt start with 25 move to 45 and so on...
kengi1600 3 months ago
my steroids aren't working what do i do mate?
scottfser 3 months ago
haha, tap4 really fast....BJ =D
TheGunnSh0 3 months ago
6 minutes ain't a quick tip, break it down into 1 minute maximum.
GooseMooseLooseJuice 3 months ago
Great advices thanks.
blueshot022 3 months ago
i swear that kid is wearing like 50 layers of clothes
jxcream 3 months ago 9
The kid's arms are the weak link 95% sure.
AirJordansDetroit 3 months ago
0:19 for yoda look
TheCptncrunchify 3 months ago
Nervous system people, it is all about training the nervous system. High reps creates more of a false size. It creates hypertrophy but by increasing sarcoplasmic hypertrophy and not increasing fiber size to much. Fast twtich fibers are your bigger fibers and will grow the most so what you need to become good at is recruiting more FT fibers by training the nervous system to recruit more through heavy lifting and explosive lifting. aswell as perfect movement patterning and proper sequencing.
5150316 3 months ago
@5150316
Thats a rather shortsighted view. What Eliot is talking about isn't exactly his own invention. Its classic Russian periodization. Its been around for about 30 decades and it works especially when you have reached the point that the nervous system has plateaued. You cant rely on your nervous system to get you that much stronger past a certain point. You only have so many motor units to recruit per rep. Eventually you have to make those motor units stronger.
IskurBlast 3 months ago
@IskurBlast You can rely on the nervous system to get stronger because it never recruits 100% of your fibers. Movement patterning Also needs to be adressed. Sure you can make your fibers bigger to get stronger but fighting through the sticking point is not the way to do it because of the fatigue the CNS experiences doing so. Also during those points of sticking a lot of time your will sacrifice proper positioning which will lead to poor movement patterns and decrease performance.
5150316 3 months ago in playlist Liked videos
@5150316
Like I said a certain point. You don't see very many top power lifters who train in the 3 rep range all the time. Its actually becomes more and more rare the further you progress. The fact of the matter is that past a point there is little room for improvement in CNS training. You get far more bang for your buck strengthener the motor units than you do hoping to recruit an ever a larger share of motor units per rep with ever increasing diminishing returns.
IskurBlast 3 months ago
@IskurBlast Yes you can get stronger from increasing the size but most of the time poor movement patterns will compensate for lack of mobility and stability. lack of mobility will cause problems with activation of muscles and their fibers which will result in poor stability which will result in less strength. Yes more hypertrophy will make you stronger but the common high rep program is not the most effective way to do it. I'm not trying to argue i'm just sharing my knowledge.
5150316 3 months ago
@IskurBlast If you'd like to discuss this topic with me you can inbox me but i'm just trying to share what i've learned in school, training others and myself and also research and discussion with peers.
5150316 3 months ago
The guys right, I did that two when I insisted on lifting two 45 plates on each side of bar and could only do it 3 to 4 times everytime I tried, so I lowered to weight and practiced more reps and it did get me stronger.
Also on another note, your triceps do most of the work on heavy bench lifting so it wouldn't hurt to work your triceps hard that would also help on heavy bench lifting.
ManUtd503 3 months ago
I tried this on all my lifts today, OMG I feel like I got hit by a Mac truck.
timkorth 4 months ago
Great info as always!!
fastguytim 4 months ago
mabey you should sort out your eyebrows then your bench will be good
sarvstheman 4 months ago
0:00 for evil stare
a9bomb 4 months ago 97