dude hook your thumbs in man. ive seen some terrifying accidents happen from the way you hold the bar. oh and you forgot to add the weight of the bar.
The virtue of top position isos & lockouts: Weights full-rnage wont allow: You can handle the weight, which means the much lighter full-range weight isn't challenging enough at the top. The problem is that top position misleads some trainees into thinking they're stronger than they are: A 352 lb top position BP translates to aprx 170 lb full-range rep. It's just as valid,& safer, to do bottom position static holds or very short-range reps.
well done mate. what the most you have done in that type of partial rep (or even a smaller distance rep -like 3 or 4 centimeters)? Im asking because if you shorten the distance (into the strongest range of motion right before lockout) you could probably add another 30-50 pounds perhaps (to whatever your max is at that distance.)
This was more as a lockout,not a full Bench Press, yet the Isometric type workouts done everyday can build lots of strenght,not like weighlifting,but good enough to stay in healthy condition.check out the BoB Hoffman web-site on isometric training.
Smith machine is really, really easy for stuff like this. When I was on my ship I used to do 7 plates on each side. That's 675 assuming the bar was 45 lbs. It's not as hard as you think. You're only moving a little bit, a few inches really. The hardest part is lifting off. The hold itself, or bounces as I used to do, isn't a big deal. I found that I was going up 25 lbs per training session easily, and I started at 375 lbs. Doesn't take long to lift big with these, but you need other work too.
Ive been piddling around with some isometrics in my own workouts. Something that Ive done is to do a warm-up set of full reps, and one (Dorian Yates-style) heavy set of 6-8 reps or till failure, and then an isometric set in which I hold the weight for 10-15 seconds at THREE DIFFERENT sections of the lift: 25% up, 50% up, and 75% up.
Ive been making some gains too. Sometimes I do two warm up sets instead of one (safety). Its good to see thinking people experiment with "outside" approaches
I agree, I think you can easily do the same thing with 450-500lbs. For me the trick is to take 3 quick deep breathes right before the lift and yell during the push (keeps you from holding your breathe too) as you exhale.
That weight was obviously very light for you, try using a couple of hundred more pounds, this will allow you to pack more power and get the most out of your potential.
this isometric business is interesting. so a set of isometric bench press's would be depressing and weight mid way from chest and full extension and holding there for 5-10 secs. and repeating this for as many reps as u want in the set?
The best way to validate this weight is to lift a complete rep from top to bottom without machine assist (look at my video as reference). This is only a recommendation. Needless to say, for your weight class you did great
I would be curious to see how well you do on a free barbell instead of a smith machine. I always hated the smith machine because it feels very unnatural, it locks you into a "straight" motion when the natural motion is more of a curve (touching below the nipple and locking out near the neck). Most people can do more weigh ton a smith machine though, and it is good for preventing or training through injuries as it takes stress of the shoulder.
When I was 16 at 181 I did a 285 in a competition, which means pausing at the bottom until the ref tells you to lift, which is very difficult compared to typical benching procedure. For a grown man at 160, 352 is impressive on a lockout but not competitive in powerlifting. At 160 many guys do a full, competition-style bench of 350. This requires doing lockouts, assisted reps, and working with chains. It's very brutal. But you're not a competitive powerlifter, so congratulations, very nice.
The other factor to consider is that, instead of moving the weight into position and then powering it up, you are starting the movement from a static, fixed position. You don't get to build momentum in the lower (stronger) part of the lift like you do in a normal rep.
Typically a trained individual can do considerably more weight on a "lockout" than on a full rep because the range of motion is so short. But it definitely requires training to get there because you must focus so much at once.
Powerlifters often do this kind of lift (lockouts) to work the "top" of their bench. SImilarly they will often do "lockouts" on deadlift. Most powerlifters have trouble at the "top" i.e. locking out, because the weaker muscles are involved (tricpes for bench, lower back for deadlift). So naturally they work this area.
Muscle building speed over traditional reps? No way, not even close.
Doesn't mean these aren't useless showboat tastics, they can really help in joint and bone strength so that when you actually GET the muscle big enough to lift that weight in full ROM it will come to an aid.
i was told by a powerlifter if you want to get strong ,when you are doing the lift say bench press as in video have another person act as an opposing force+ the weight you are trying to lift, do this working all the ranges of motion of the exercise, and do negitives also.
I guess and imagine that isometrics and even weighted isometrics are in the minority. But they do work and are safer and more effective. Like on my workout that I just did today...involved weighted isometric bench press. I took 168 pounds off the rack and lowered about 1/4 the way. While balancing and controlling the weight, I held it for 12 seconds. Then I raised it back up. I rested for about a minute or so and repeat 2 more reps like this. Mountain climbers are so really good too.
Lower the weight and hold the bar at bottom chest, it's MUCH more effective!
krodoxk 3 weeks ago
dude hook your thumbs in man. ive seen some terrifying accidents happen from the way you hold the bar. oh and you forgot to add the weight of the bar.
Spacecowboyy 6 months ago
@Spacecowboyy not necessary when he's on a power rack with safety pins in.
davidreefer 4 months ago
The virtue of top position isos & lockouts: Weights full-rnage wont allow: You can handle the weight, which means the much lighter full-range weight isn't challenging enough at the top. The problem is that top position misleads some trainees into thinking they're stronger than they are: A 352 lb top position BP translates to aprx 170 lb full-range rep. It's just as valid,& safer, to do bottom position static holds or very short-range reps.
lazur1 8 months ago
good for the joints
mangedlamardeesti 9 months ago
well done mate. what the most you have done in that type of partial rep (or even a smaller distance rep -like 3 or 4 centimeters)? Im asking because if you shorten the distance (into the strongest range of motion right before lockout) you could probably add another 30-50 pounds perhaps (to whatever your max is at that distance.)
hattube 9 months ago
This was more as a lockout,not a full Bench Press, yet the Isometric type workouts done everyday can build lots of strenght,not like weighlifting,but good enough to stay in healthy condition.check out the BoB Hoffman web-site on isometric training.
Robert317able 10 months ago 2
Can you lift this weight non-isometrically? In my opinion there is a huge difference? If you haven't tried, you should try to see the difference?
mugenhemi 10 months ago
Smith machine is really, really easy for stuff like this. When I was on my ship I used to do 7 plates on each side. That's 675 assuming the bar was 45 lbs. It's not as hard as you think. You're only moving a little bit, a few inches really. The hardest part is lifting off. The hold itself, or bounces as I used to do, isn't a big deal. I found that I was going up 25 lbs per training session easily, and I started at 375 lbs. Doesn't take long to lift big with these, but you need other work too.
slizzardman 1 year ago
Ive been piddling around with some isometrics in my own workouts. Something that Ive done is to do a warm-up set of full reps, and one (Dorian Yates-style) heavy set of 6-8 reps or till failure, and then an isometric set in which I hold the weight for 10-15 seconds at THREE DIFFERENT sections of the lift: 25% up, 50% up, and 75% up.
Ive been making some gains too. Sometimes I do two warm up sets instead of one (safety). Its good to see thinking people experiment with "outside" approaches
taghl 2 years ago
I agree, I think you can easily do the same thing with 450-500lbs. For me the trick is to take 3 quick deep breathes right before the lift and yell during the push (keeps you from holding your breathe too) as you exhale.
hattube 2 years ago
That weight was obviously very light for you, try using a couple of hundred more pounds, this will allow you to pack more power and get the most out of your potential.
123456789ashrh 2 years ago
this isometric business is interesting. so a set of isometric bench press's would be depressing and weight mid way from chest and full extension and holding there for 5-10 secs. and repeating this for as many reps as u want in the set?
madhatter786 2 years ago
The best way to validate this weight is to lift a complete rep from top to bottom without machine assist (look at my video as reference). This is only a recommendation. Needless to say, for your weight class you did great
mugenhemi 2 years ago
I would be curious to see how well you do on a free barbell instead of a smith machine. I always hated the smith machine because it feels very unnatural, it locks you into a "straight" motion when the natural motion is more of a curve (touching below the nipple and locking out near the neck). Most people can do more weigh ton a smith machine though, and it is good for preventing or training through injuries as it takes stress of the shoulder.
altonhare 2 years ago
When I was 16 at 181 I did a 285 in a competition, which means pausing at the bottom until the ref tells you to lift, which is very difficult compared to typical benching procedure. For a grown man at 160, 352 is impressive on a lockout but not competitive in powerlifting. At 160 many guys do a full, competition-style bench of 350. This requires doing lockouts, assisted reps, and working with chains. It's very brutal. But you're not a competitive powerlifter, so congratulations, very nice.
altonhare 2 years ago
The other factor to consider is that, instead of moving the weight into position and then powering it up, you are starting the movement from a static, fixed position. You don't get to build momentum in the lower (stronger) part of the lift like you do in a normal rep.
Typically a trained individual can do considerably more weight on a "lockout" than on a full rep because the range of motion is so short. But it definitely requires training to get there because you must focus so much at once.
altonhare 2 years ago
Powerlifters often do this kind of lift (lockouts) to work the "top" of their bench. SImilarly they will often do "lockouts" on deadlift. Most powerlifters have trouble at the "top" i.e. locking out, because the weaker muscles are involved (tricpes for bench, lower back for deadlift). So naturally they work this area.
altonhare 2 years ago
where you at now? How are you full range reps?
nikkyo34 2 years ago
Impressive? of course
Strength increase? You betcha
Muscle building speed over traditional reps? No way, not even close.
Doesn't mean these aren't useless showboat tastics, they can really help in joint and bone strength so that when you actually GET the muscle big enough to lift that weight in full ROM it will come to an aid.
operations1000 3 years ago
i was told by a powerlifter if you want to get strong ,when you are doing the lift say bench press as in video have another person act as an opposing force+ the weight you are trying to lift, do this working all the ranges of motion of the exercise, and do negitives also.
misfits2012 3 years ago
Was going to ask what results you have had but I saw them on your website, nice work!
What do you think about using SCT system on a bullworker?
jayjaygeebee 3 years ago
I guess and imagine that isometrics and even weighted isometrics are in the minority. But they do work and are safer and more effective. Like on my workout that I just did today...involved weighted isometric bench press. I took 168 pounds off the rack and lowered about 1/4 the way. While balancing and controlling the weight, I held it for 12 seconds. Then I raised it back up. I rested for about a minute or so and repeat 2 more reps like this. Mountain climbers are so really good too.
powermousey 3 years ago
I use static and it does work
iowabrawler 4 years ago