I did something similar to this and it helped get all my lifts up significantly. Difference is I would do full workouts like this and train at multiple points in the ROM of a given movement. Sounds gimmicky but it worked for me. It’s called Static Contraction Training
Perhaps an even better way to increase your flat bench is to start incorporating decline bench pressing into your routine. The decline has a limited range so you can go a good 20% heavier, which gets you used to the feel of the weights. Sort of a similar principle to what's being described here. Works for me (I can now flat bench 315lbs for 4 reps at only ~160lbs bw, i posted a video of it on reddit since no one believes me when i say it, don't know what my 1 rep max is).
Never tried this while benching, but it definitely works on pull ups! Do 3 reps slow reps with 5 kg, then just bodyweight and you'll be flying up and down
Idk if they still do but the jaguars used to do this with 3 or 4 pieces of wood stacked on the chest and each week they would remove one piece until the players could bench it the full range.
This is true and good stuff. I do this after I finish my squats and leg press. I load up for squats with 2 times my working weight and hold for 30 sec to 1 min for three sets with about 1 min rest between.
I accidentally figured something similar out with leg extensions, I warm up and then do one or two reps with super heavy but still safe weight, then rest, then do my normal reps weight and it feels light. Never tried it with another exercise tho
This is fascinating! Is it possible to use this trick for pulling exercises or only for pushing? EDIT: Just tried it with a weighted pull-up, lifting myself up with a leg and just hanging at full contraction, and the following unweighted pull up did feel easier than usual!
I believe it activates the muscle fully, so all movement feels much lighter at a lighter weight. Seems weird, but me and some buddies used to train bench by doing our one rep max, and then dropping it down to 80% for 3-5 reps, then the one rep max, even if you can’t lift it, you slow negative. Did that for 3 sets with the 1RM in between. No one gave us this exact idea, we had just learned about negatives and the concept of muscle activation in college and thought it might work. Worked for some, not for all. From a data point of one, the shorter guys strength on bench exploded, my bench slowly went up and hit a wall. (6’7 with a naturally narrow build.) But, this is a mere anecdote from some stranger on the internet.
Oh yeah. I taught one of my bigger friends to do pull ups that way. Had him hang at the top then half way then at the bottom with proper back activation. After a few weeks he was doing pull up. Now he can bang 10 out no problem
I did this and got my bench up 50lbs in a couple of months, and the number of people that told me i was ego lifting because theyre ignorant of the science behind strength building is astonishing
Well if u hadn’t slammed the weights, beat your chest and make sure everyone in the gym knows what u r about to do, u wouldn’t have been accused of ego lifting
@@joshuachang7026 depends on the week, but it would typically be at the beginning. You don't have to go massively over your max, you can use your max too.
Yeah i try it today and i see all my body is super tight with 140 kg at 65kg BW ( max bench is 120kg due to scapular problem ) I do for about 10 second and put back the barbell on the rack without help ( unrack / focus on don't drop down , stay tight / rack with no help ) At the end after i do that go for my work set but i got alot fatigue by doing that advice . Doc on me this thing don't work . Thanks for share this advice .
holding that amount of weight for 10-15 secs is far more impressive AND better for muscle building than most ego lifters do like bouncing the weight of their chest, and barely any range of motion. besides she only does this once after her first set or so then its back to normal benching
It does help a little, even if only with the mental aspect. And it doesn't take a lot of energy to just hold it so yea go for it EDIT: I didn't mean you should do it as long as in the video, if you're for example going for a PR, a 100kg bench press, try holding 110-120kg for just like 5 seconds and then get on with the PR.
Wait, 500lb is 227kg; if Jen does 1.2x 1RM like it says in the video, then that suggests her 1RM is 190kg???? Holy shit EDIT- nvm looked her up on openpowerlifting, best lift is 150kg which is still insane. Squat uni probably meant as a general principle not what Thompson was doing in the video
Y’all cheating, I was asking myself why it was to easy for small people to left heavy when my big ass struggles with 225, they using their feet me I only use my chest. Smh
I KNEW SOMETHING LIKE THIS EXISTED! I'd always just lift weight that's higher than my max just to get my body "activated" then drop about 50-75 lbs and do my high weight lifts
Hi.......got a wrist pain in the ulnar region on both side(right >left) after a small pop sound during pull-up. Wrist pain comes during pronation only. please tell me what to do!!
Well whether it was over really ridiculous or not, she did Arch her back. And hey, no shame and that. That is a lot of weight. However, let's not say that she didn't answer back at all because she did. Maybe not during the holding pattern, but when they showed her pressing there was certainly an arch present.
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We used to do slow negatives at about 120% of our 1RM
Just need someone strong enough to spot u....or use safety bars
This woman is a gold mine
leave it to beaver
Correction: That’s 500 solidazz pounds.
Yeah, buddy!
I'll watch Ronnie lifting again, it's been a while
What does that mean
@@Andrewtate200ronnie coleman reference
Lb for lb she has to be one of the strongest humans alive
Yeah if you do some rough math, she's benching about 2.9 times her weight ( I took 20% off the 500 to get her estimated orm ) that's insane
lol not at all. maybe for women, but there are plenty of men in the same weight class and lower than her who can bench far more.
@@tepidceranda3394 real incel energy
@@Deondre_Clark Are you joking? her PR is 327.5. Toshihiko Noda benched 523 at 148lbs.
@tepidceranda3394 no I'm not joking. You have extremely strong incel energy
I do this with push presses before overhead pressing. Push press heavy, then your ohp afterwards will feel light.
Good idea, gonna try it out!
Damn nice
Why didn't my dumb a$$ ever think of trying this 😅
Explain?
I did something similar to this and it helped get all my lifts up significantly. Difference is I would do full workouts like this and train at multiple points in the ROM of a given movement. Sounds gimmicky but it worked for me.
It’s called Static Contraction Training
Jens a beast on bench! Love it, tried them myself.
Perhaps an even better way to increase your flat bench is to start incorporating decline bench pressing into your routine. The decline has a limited range so you can go a good 20% heavier, which gets you used to the feel of the weights. Sort of a similar principle to what's being described here. Works for me (I can now flat bench 315lbs for 4 reps at only ~160lbs bw, i posted a video of it on reddit since no one believes me when i say it, don't know what my 1 rep max is).
Never tried this while benching, but it definitely works on pull ups! Do 3 reps slow reps with 5 kg, then just bodyweight and you'll be flying up and down
Idk if they still do but the jaguars used to do this with 3 or 4 pieces of wood stacked on the chest and each week they would remove one piece until the players could bench it the full range.
No cap, she is litterally one of the best benchers on earth.
This is true and good stuff. I do this after I finish my squats and leg press. I load up for squats with 2 times my working weight and hold for 30 sec to 1 min for three sets with about 1 min rest between.
That’s a lot of faith on those safeties..
for real .those don't look that high quality
Oh sheesh, great tips. About to hit my new next bench pr next month for 2 plates 🔥🔥
That lady teached us more than hundreds of other professional mans
Basically a warm up exercise, but with PR weight. 💀
Never thought those words would go together.
Great drill for squats as well. I love to do isometric holds after a heavy squat day
A video on programming would be helpful
It’s in the video, once every other week. Warmup and do this one 10-15 second hold right before your bench press sets.
We did that lock technique back in the early 70s
I accidentally figured something similar out with leg extensions, I warm up and then do one or two reps with super heavy but still safe weight, then rest, then do my normal reps weight and it feels light. Never tried it with another exercise tho
Just like Lu!!
This is really cool
learned about this method & ideology 20 yrs.ago in a book called Static Contraction Training by Peter Sisco & John R. Little
This is fascinating! Is it possible to use this trick for pulling exercises or only for pushing?
EDIT: Just tried it with a weighted pull-up, lifting myself up with a leg and just hanging at full contraction, and the following unweighted pull up did feel easier than usual!
I believe it activates the muscle fully, so all movement feels much lighter at a lighter weight.
Seems weird, but me and some buddies used to train bench by doing our one rep max, and then dropping it down to 80% for 3-5 reps, then the one rep max, even if you can’t lift it, you slow negative. Did that for 3 sets with the 1RM in between. No one gave us this exact idea, we had just learned about negatives and the concept of muscle activation in college and thought it might work. Worked for some, not for all.
From a data point of one, the shorter guys strength on bench exploded, my bench slowly went up and hit a wall. (6’7 with a naturally narrow build.)
But, this is a mere anecdote from some stranger on the internet.
Oh yeah. I taught one of my bigger friends to do pull ups that way. Had him hang at the top then half way then at the bottom with proper back activation. After a few weeks he was doing pull up. Now he can bang 10 out no problem
I did this and got my bench up 50lbs in a couple of months, and the number of people that told me i was ego lifting because theyre ignorant of the science behind strength building is astonishing
when did u do this during ur bench session
Yeah when
@@joshuachang7026says in the video she does right aftwr warm ups
Well if u hadn’t slammed the weights, beat your chest and make sure everyone in the gym knows what u r about to do, u wouldn’t have been accused of ego lifting
@@joshuachang7026 depends on the week, but it would typically be at the beginning. You don't have to go massively over your max, you can use your max too.
Yeah i try it today and i see all my body is super tight with 140 kg at 65kg BW ( max bench is 120kg due to scapular problem )
I do for about 10 second and put back the barbell on the rack without help ( unrack / focus on don't drop down , stay tight / rack with no help )
At the end after i do that go for my work set but i got alot fatigue by doing that advice .
Doc on me this thing don't work . Thanks for share this advice .
Random people at the gym be like:
Ego lifter.
holding that amount of weight for 10-15 secs is far more impressive AND better for muscle building than most ego lifters do like bouncing the weight of their chest, and barely any range of motion.
besides she only does this once after her first set or so then its back to normal benching
Ya I thought the same thing. How can I do this in the corner of the gym so nobody sees me….
@@trumanhall1683 I'm also thinking the same thing, but let them be.
@@RZ_2K That's pretty cool, I just hope people have a good understanding to why she does this for her warmups.
I also realized this, but didn't know the reason for it
Lol I thought I was the only one doing this.
Ahh, the miracles of science!
I thought I was gonna see another one of those stupid arched back one inch lifts. Was not expecting this tho 😮
Impressive, but should her back be more flat against the bench?
Should you do this before a one rep max attempt?
It does help a little, even if only with the mental aspect. And it doesn't take a lot of energy to just hold it so yea go for it
EDIT: I didn't mean you should do it as long as in the video, if you're for example going for a PR, a 100kg bench press, try holding 110-120kg for just like 5 seconds and then get on with the PR.
I would cut the time dramatically so fatigue isn't so much of an issue.
Probably not, maybe with the weight you're going for, for like 8-10 secs at the most, but only once. Otherwise it would result in unnecessary fatigue
And 4 entirely different answers/ opinions 😂🤣🤣🤣🤣
Should not. I've tried both ways, better not to tire yourself
Would you say doing this to increase weighted pull ups would be helpful?
Yeah cause bench holds work the back really well
@@ElionG7yeah, I’m really confused 😂
He means hanging with / holding a heavier weight then that you can pull up.
People that try to be clever are always dumb
Her best ever bench press is 327.4lbs.... 500lbs is way more than 120% more than her 1rep max
when would u do this during ur workout? at the end after all of my backdowns?
after ur warms up before heavy set
How much does this add to overall neurological fatique?
So would this be helpful for squats? Either unracking or doing the full walk out then returning?
144 lbs and benches 500. I got work to do
Does this work with other exercises? Squats for example.
Can this be applied to other exercises? not just the bench?
This technique was already invented in the 60’s by a very famous body builder Mike Mentzer and dismissed because no one seemed to care.
Wait, 500lb is 227kg; if Jen does 1.2x 1RM like it says in the video, then that suggests her 1RM is 190kg???? Holy shit
EDIT- nvm looked her up on openpowerlifting, best lift is 150kg which is still insane. Squat uni probably meant as a general principle not what Thompson was doing in the video
Do Bodybuilders use this technique too or is it only for Powerlifters?
Only powerlifter
Yeah bodybuilders use it
@@ryankirsch3609nah body builders to clean reps with fat back
Im very scared how there are Fuckin clips on dat bar bro 😅
Can we do this in other lifts like squats!?
yes heavy walkouts
@@flasha1204 thanks man
At 144, her max is 2.3 times her body weight 🤯
No way this woman can bench 330!!! Wait they did say she's the best bencher in the world or something. Maybe she can. Gadamnnn I gotta see this
But why does she hold the weight like that? Aren't you supposed to have you arms go in when benching
No belt broo
Why do you need more weight? More weight = injuries. You can look almost as good as Arnie with just 130 pounds
Y’all cheating, I was asking myself why it was to easy for small people to left heavy when my big ass struggles with 225, they using their feet me I only use my chest. Smh
I KNEW SOMETHING LIKE THIS EXISTED! I'd always just lift weight that's higher than my max just to get my body "activated" then drop about 50-75 lbs and do my high weight lifts
I have to ask. Is this someone who identifies as a woman or is an actual woman?
😮😮😮😮
Hi.......got a wrist pain in the ulnar region on both side(right >left) after a small pop sound during pull-up. Wrist pain comes during pronation only. please tell me what to do!!
Her record is only 327. You must be looking ror views.
well thats not 500 lbs, looks to be 345
45×11=495 (10 iron plates, 1 steel bar)
2×2=4 (2 rubber plates)
2×½=1 (2 metal collars)
Total=500 lbs
YW 😎
Interesting!
is she on juice?
Obviously
Hell yeah they all are
@@joehouston2833 she benches over 315 so I'd assume
She's competes USAPL. the federation is entirely drug free
@@mishelledixon9938 lol....there is no such thing
That weight is so fake
I like how she doesn't bench with the ridiculous arch in her back. She does a real bench press.
Well whether it was over really ridiculous or not, she did Arch her back. And hey, no shame and that. That is a lot of weight. However, let's not say that she didn't answer back at all because she did. Maybe not during the holding pattern, but when they showed her pressing there was certainly an arch present.
She does full ROM too and not that arching bullshit
I did that at 135
Wow! two people ego holds. 1 more spotter and is the three stooges…
👏👏👏👊😂
Yeah sorry this is cap lol
I woulda' been so pissed if she arched her back.
She did
She did
She did though. During the actual benching part, but not during the hold.
With proper form she can only bench 220 or 240..with cheat form she can bench 320 or something.