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Bench Press 101
The bench press is the most hyped, overused and badly performed exercise that is done in the gym.
It is also an essential upper body mass and strength builder that you should be doing. Ironically, most people’s bad bench press form is due to the fact that they think the exercise to be too simple. As a result they don’t take the time to learn technique the way that they do with moves like the squat or deadlift. In this article, you’re about to learn everything you need to know to master your bench.
Bench Press Basics
The bench press is a compound upper body exercise. It’s main target is the chest, but it also develops the triceps and the front deltoids. It can be done in a range of ways, from dumbbells to cables, but, if you want to move the maximum amount of weight, which is key to packing on muscle mass, you need to be doing the flat bar bench press.
When you are bench pressing, you should always have a spotter with you, just in case you get stuck in the bottom position. Be sure also that you secure the ends of the bar with collars. However, there is a proviso here; if you are working out at home on your own, you may prefer to leave the collars off the bar. That’s because, if you get stuck with the bar on your chest, your only option short of crushing your chest, is to angle up the bar so the weight slides off one end.
The bench press can be done for two reasons:
To build muscle
To push heavy weight
A lot of guys get confused about what their training goal really is. If it is to develop your chest muscles, your mindset will be very different than if you are solely focused on getting as much weight up as humanly possible. In this article, I am going to assume that your primary focus is to build your chest.
Setting Up For The Bench Press
Place the bar on the bench press supports so that the knurling is lined up with the middle of the bench.
Set the bar supports so that your arms are not fully quite extended when you reach up to grab the bar
Lie on the bench so that your eyes are looking directly up at the bar.
Take a hold of the bar just a little wider than shoulder width distance. Use a thumb around the bar grip with the bar resting in the meat of your palm.
Set your feet securely on the floor underneath your knees.
Make sure that your hips are down on the bench.
Open up your chest by pulling your shoulder blades together and contracting your lats.
Performing the Bench Press
Unrack the bar and bring it over your chest.
Lower the weight down to the mid chest just until it touches your t-shirt. Control the descent so that you are not bouncing the bar off your chest.
Squeeze your glutes and push your feet into the floor as you power the weight back to the start position.
How to Max Out Your Bench
Once you’ve mastered the basic form on the bench, it’s time to start getting serious about getting heavy, while maintaining proper form. Here’s a proven program that will significantly boost your bench in 12 weeks.
You will need a training partner for this program. Make sure that he’s as dedicated as you are in making serious gains.
On the first day of this program you need to determine your one rep max. For our purposes we will take it as 300 pounds. To work out your training poundage, multiply your one rep max by .45. So, our 300 pound bencher would do his first set with 135 pounds.
On each successive set, you increase the weight by 5 percent of your one rep max. So, for a 300 pound one rep max, you would add 15 pounds (300 x 0.05) on your next set.
Here’s how your first workout will look . . .
Do a max out set to determine your one rep max
Do a set with 45 percent of your one rep max for 10 reps
Add 5 percent of your one rep max and do 10 more reps
Do 3 more sets of 10 at that weight
Drop the reps from 10 to 5 while adding the same amount of weight on each succeeding set for 3 sets
Drop the reps to 3 and continue increasing by the same 5 percent on each successive set
Drop to two reps and add another 5 percent
Drop to one rep and add another 5 percent
Here’s how your workout will look based on a 300 pound one rep max.
Set
Reps
Weight
1
10
135
2
10
150
3
10
165
4
5
180
5
5
195
6
5
210
7
3
225
8
3
240
9
3
255
10
2
270
11
1
285
Your rest between sets should be limited to the time it takes your partner to do his set. Do this workout once per week for three weeks. In week four, you again test your one rep max. It should have gone up significantly. You now repeat the three week program based on your new one rep max. Do this for four rounds for a total of 12 weeks.
Summary
The bench press is the king of weightlifting exercises. It is also a potentially dangerous move that can put you out of action if you don’t do it right. The first step to proper bench press execution is to work out for yourself whether you are a bodybuilder or a powerlifter. Regardless of the answer, do not let your ego get in the way of your bench press performance. Then use the form pointers we’ve outlined to get your technique on point. Once you’re at that stage, unleash the max bench program described here to take your bench to the next level.
Check out the products from Enhanced to help with your bench press. Enhanced is the home of Big Ramy, Mr. Olympia 2020, Champion Big Ramy, 11x Olympia Competitor Dennis “the Menace” James, and hundreds of other professional bodybuilders, athletes, fitness enthusiasts, and bio hackers.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Enhanced and Envato
How Seated Hammer Curls Are A Great Arm Isolation Exercise
Build serious strength and size with the seated hammer curls isolation exercise.
Our arms deserve as much love as we can give them and the seated hammer curls exercise is one of those that can seriously work to give us those bulging bis we want most. When it comes to building those big arms and crafting a physique others will envy, we need to be sure to work the right muscles with the right exercises to maximize all of our gains. A variation of the traditional hammer curl exercise, seated hammer curls have the potential to work wonders.
The benefit of strong arms can greatly enhance all sorts of movements, from those more sport specific ones all the way to those more functional. By adding to the integrity of the arm as a unit, stronger biceps can support your triceps and delts as you seek the best stability possible. Of course, those bulging bis add to a nice physique and one that others will certainly envy so work on that pop and give yourself the most bang for your buck with a seriously effective isolation exercise.
Let’s take a look at the seated hammer curls exercise to see what this is all about. From what it is, to muscles worked, and the many benefits associated with it, you won’t be disappointed by the results of this great arm exercise. Plus, your strength and size will increase tenfold.
What Are Seated Hammer Curls?
Hammer curls are a great way to isolate your arms so you see the growth you want most. This will help develop better strength and size by effectively working your biceps in a smooth and controlled motion. The seated hammer curl is a variation of the traditional hammer curl where you are seated, potentially taking away the ability to build up any momentum to assist you. This makes sure to only feel the burn within the muscle and not rely on other smaller muscles for assistance.
Muscles Worked
As an arm isolation exercise, the hammer curl movement will work your biceps brachii immensely. It will also work your brachialis, which is a bit deeper under the biceps, and your brachioradialis, which is a forearm muscle that allows you to flex the elbow. With this, you will certainly enhance your arm growth as this solely targets those big three muscles you want to see increased size in the most.
Benefits Of Hammer Curls
While the benefits of seated hammer curls are isolated to those of your arms, we all want to increase the strength and size to show off our bulging biceps. Benefits of seated hammer curls include:
Increased strength: By isolating the muscle, you start to build that desired density to increase strength and lift way more weight (1).
Bigger biceps size: Working on size improvement and development, you will start to see a more full, rounded out biceps muscles that is bigger all around.
Enhanced grip: Grip is beyond important and with an exercise that puts an emphasis on really ensuring a secure grip, you don’t have to worry about a lame grip again (2).
Good arm exercise variation: This will challenge you a bit differently and force you to work your muscles in a different way.
How To Perform Them
Here are the steps for performing the seated hammer curls.
Set yourself with your desired weight in dumbbells and sit upright in a chair or on a bench. If it does not have a back for support, then be sure to engage your core so you sit as tall as possible.
Grab the weights and hold them at your sides. Make sure your grip is solid and comfortable.
When ready, lift the weight to around chest level by only bending at the elbow, almost as if it were a “hammering” motion.
Lower back down to the starting position and repeat for your desired number of reps.
Featured Supplement For Serious Arm Growth
A supplementation routine is vital for our growth and performance, as well as overall health, as we seek the best for our gains. Whether it be a pre-workout for energy and muscle pumps, a fat burner to help shed that unwanted and stubborn belly fat, or a multivitamin to pump us with those essential daily vitamins and minerals, your shelf should be stocked and ready for anything. But a protein powder can ensure your growth and recovery is maximized by pumping you with a clean source of effective protein (3), especially after you work those arms with the seated hammer curls.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
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Wrap Up
Seated hammer curls are perfect for building up our arms so we have the best chance at increasing strength and size. We all want those bulging bis, and with the right exercises working the right muscles, we can craft a physique others will certainly envy. Hammer curls are a great way to isolate our arms which need as much love as they can get. Add seated hammer curls into your workout routine and see what they can do for all your strength building and physique crafting goals. You won’t be disappointed with the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power I healthy adults: a systematic review”. (source)
The Centurion 100 Rep Workout Will Change Your Gains Forever
“I command you to grow.”
While self affirmations will get you far, not all of us have the shamanic mental powers of CT Fletcher. In order to get where we need to go we need to lift, and we need all the help we can get. The 100 rep workout, (or the centurion as I like to call it) is that one tip keeping you from the big show, the big ticket, keeping you from breaking the glass ceiling, your plateau.
The 100 rep workout is just like it sounds. You hit different body parts for a hundred reps per exercise. Yeah we said it, 100 reps! But why? conventional wisdom has always told you 6-12 reps is the key. We’ll look conventional wisdom in the face and tell it to shut the hell up. Okay, maybe we’re over exaggerating but what we are simply saying is this is great in ADDITION to the traditional 6-12 reps, they actually work hand in hand. But how? We’ll explain.
While the traditional amount of reps will get you stronger and builds muscle – the 100 reps workout will build muscle in a slightly different way. It’s through a process called microcirculation. Microcirculation happens in the capillaries, these are blood vessels so small only one red blood cell can fit through at one time. This is how oxygen and nutrients are delivered to the muscle.
When you do a high rep workout you get a high concentration of blood in that particular body part – basically flooding it with nutrient rich goodness. Your body then makes accommodations for this high level of concentration by creating more blood vessels which means more receptors for the nutrient rich red blood cells.
So let’s stop the science talk and look at some other benefits too:
Speeds up injury recovery.
Hypertrophy: gives your muscle a distinct pump.
Mental marathon: increases pain plateau and mental toughness
Optimizes bodies use of calories you’re already ingesting.
Engages fast and slow twitch muscles.
Implementation
So what does the 100 rep workout look like? A lot like you’re regular workout… just more.
First thing’s first – you should perform one workout of the 100 rep system for a specific muscle group over a 5-6 week period.
Next – you want to make sure you’re doing the exercise strictly for each rep. If you’re doing a curl for example, use only your biceps not your back or your shoulders. If you can’t do this exercise close to form you might want to try going down in weight. General rule is 30% of your usual weight but make adjustments accordingly.
Next you want to make sure that you’re resting when you get tired. A general rule of thumb is that you want to rest in seconds for as many reps as you have left. For example if you’ve done 70 reps you want to rest for 30 seconds; 80 reps, rest for 20 seconds; 90 reps 10 seconds… you get the picture.
Thirdly you want to start of slow but end fast. For example, you can do the first 70 slow and then go HAM on the last 30 reps. Don’t sacrifice form but go for it at the end.
Lastly you want to eventually work this up to a full body workout with 100 reps for each exercise. You might not be able to do it at first but if you stick to it you’ll get there. You’re going to want to take a break from heavy exercise the week you’re doing this marathon workout because your body will be feeling some real hurt. You might even see slightly lower numbers when you do get back to the weight room – but this is normal. You’ll be back to full form and better in a week or two.
So there you go, your weekend planned. Is this something that you’d try? Let us know what you think in the comment section below.
How The Spoto Press Can Enhance The Bench Press For Powerlifters
The Spoto Press is one of those bench press variations to really enhance your chest and pushing strength.
For powerlifters and those who just love to put up big weight, we are always looking for ways to really boost our strength so those big PR’s will continue to be greatly enhanced. While benching and benching and more benching may seem like the best option for you, it really isn’t. You have to find fun and engaging ways to continually see growth and this benching method has potential to skyrocket your gains.
The Spoto Press is something you may not have heard of, but you will be glad you did. Designed to enhance the bottom portion of the bench press, this effective method can seriously boost your bench and aid in your powerlifting goals of continually putting up monster weight. This press will make you feel uncomfortable, in a good way, so you get used to really feeling what it’s like to be under that much weight. By increasing time under tension, it will also work your muscles so they are forced to grow.
What Is The Spoto Press?
The Spoto Press was discovered by legendary powerlifter, Eric Spoto, whose specialty is the bench press. What Spoto discovered, and ultimately what the Spoto Press is, is that you can pause at different heights during the benching motion, in particular the bottom. Not only will this enhance the initial pressing motion upwards, but it will work your mid-range section of the lift as well, since isometric work does tend work areas around the targeted spot (1). This will mainly assist you with not getting stuck at the bottom of the bench press.
About Eric Spoto
Eric Spoto is an American powerlifter and arm-wrestler, who mainly specializes in the bench press. He is best known for holding the world record in the raw bench press with a monster lift of 722 lbs. Interested in strength sports at a young age led Spoto to compete in various events. Through increased training and sheer determination, he became a serious force in the powerlifting world, especially when it came to the raw bench press. He currently sits at number three in the world for raw pressers, but his style of training with this press has left his mark on powerlifting with the Spoto Press.
Benefits Of The Spoto Press
With the Spoto Press, you are taking the isometric overload during the motion when you typically are at a weaker point naturally. This forces you to fight the resistance and stabilize the weight, relying on other muscles to activate to keep that weight from falling on you. By engaging muscles like your triceps and shoulders, you will effectively work to lift the weight up, thus enhancing the pressing power of the bottom of the movement (2). By increasing time under tension as well, you are aiding in muscle hypertrophy to see some serious progress with your lifts.
Tips & Effectiveness
For those just starting out, the Spoto Press can work to give you good form, especially at the bottom of the lift where you aren’t naturally the strongest. When you move to higher weight, this will greatly pay off in the long run. It will allow you to build more muscle before moving up to higher weight, so once you do, you’ll be more than effective. For more advanced lifters, this will only elevate your training and performance even more. Sometimes going back to the basics can help reset poor form that’s settled in, but this will also increase strength and effectiveness by finetuning the bottom portion of your lift. Give yourself the edge as best you can and take the Spoto Press for what it is: a bench press enhancer.
While performing the Spoto Press, it is important to have your feet positioned the right way. Keeping them grounded will allow you to drive through the floor and give your back more support as you drive that weight up. Take less strain off your back to prevent injury, but also really work to push big weight. While your grip should be whatever is comfortable, a closer grip will increase your range of motion and offer better opportunity for strength at the bottom. A wide grip will allow more muscle activation but will limit your range of motion. Keeping your body tight is important for proper form and will only enhance that muscle growth and really work to pause for a second or two at the bottom of the lift to work on time under tension and muscle overload.
Featured Barbell For The Spoto Press
Having the right equipment is important, especially for your home gym now that gyms remain closed or at limited capacity. This barbell is perfect for the Spoto Press and really work to enhance those big gains.
American Barbell 20KG Training Bar
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Wrap Up
The Spoto Press is a great bench press enhancer and can be used for a variety of benefits. Everything from time under tension, to better range of motion, to serious PR’s, the Spoto Press is one of those methods you need to try. From legendary powerlifter Eric Spoto, this method has proven effective time and time again and is a necessity for those powerlifters looking to enhance their bench press. Add the Spoto Press method into your benching routine and see what this can do for you. You won’t be disappointed with the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of American Barbell and Envato
References
Oranchuk, Dustin J.; Storey, Adam G.; Nelson, Andre R.; Cronin, John B. (2019). “Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review”. (source)
Waller, Mike; Piper, Tim; Miller, Jason (2009). “Overhead Pressing Power/Strength Movements”. (source)
2021 Mr. Big Evolution Portugal Pro Scorecards
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IFBB Lenda Murray Bodybuilding Norfolk 2021 Results
A complete breakdown of the IFBB Lenda Murray Bodybuilding Norfolk 2021 results
This weekend held the IFBB Lenda Murray Bodybuilding Norfolk 2021 on July 17 in Norfolk, Virginia. The even included four divisions – Classic Physique, Men’s Physique, Women’s Bodybuilding and Figure. In the highlight of the competition, Janeen Lankowski won the Classic Physique division. Read on for a full breakdown of the Lenda Murray Bodybuilding Norfolk 2021 results.
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
How to Double Your Pull-Ups in 6 Weeks
Double Your Pull-Ups with these Simple Steps
Pull-ups are one of the most badass exercises. Being able to lift your body weight is pretty cool. Not only are pull-ups cool, they help you build functional strength. Imagine an apocalypse where you’re hanging off a cliff and the only way to survive is to pull yourself up.
Pull-ups also help you with building aesthetics. If you want a broad, V-tapered back, pull-ups are your best bet. Not a lot of people can perform pull-ups from the moment they step into a gym, and a few others want to build strength and endurance so they could do more reps.
Since you’re reading this article, we’re assuming you want to improve your pull-ups. Not only do pull-ups help in developing strength and size in your upper back but they are also a great core exercise.
Pull-ups help you in developing relative strength. Meaning, once you get better at this exercise, you’ll gradually become better at other athletic exercises like running, jumping, vertical jumps, and weightlifting.
Practice
There are no magic tricks to doubling your pull-ups. It will take a lot of practice, patience and determination. To be able to double your reps at an exercise will require an improvement in strength, endurance, and neurological efficiency.
Be Frequent
If you want to improve at a certain exercise or a certain body part, you should be training it often. CT Fletcher famously trained his arms every single day as he loved doing it. Performing pull-ups every day to failure might not be the best way to achieve your results.
If you’re looking to increase the number of reps, the best way would be to perform a certain percentage of your maximum reps for sets, and perform it frequently – frequently enough to exceed your current max.
Performing the pull-ups frequently will help you build a greater number of reps, and your strength, endurance, and proficiency improve as a by-product. Arnold Schwarzenegger used to do pull-ups as a warm-up exercise on every upper body training day.
The Workout
Doubling the number of pull-ups you can do will take some time. We have laid out a six-week program which will help you with incremental gains in strength and endurance so you could double your pull-ups in 42 days.
Week 1 and 2
Perform six sets of 50% of your current max (M), split throughout the day. At the end of the day, perform a single set of 75% of your current max. Perform this routine three days a week spread out evenly.
Example – If you can perform 20 reps of pull-ups at most, perform six sets of 10 reps (50% of M) spread evenly throughout the day. At the end of the day, perform a set of 15 reps (75% of M).
Chances are you won’t be able to perform the 15 reps in one set at the beginning of the first week. However, by the end of the second week, you should be able to achieve or be close to achieving the goal as your strength and endurance will increase.
Week 3
Your training will change a little during the third week. Perform 60% of your current max (M) for seven reps, split evenly throughout the day. At the end of the day, perform a single set of 90% (M). Repeat this routine three days a week. Re-test your maximum reps at the end of the third week.
Example – Perform 7 sets of 12 reps (60% of 20 reps), split evenly throughout the day. At the end of the day, perform 18 reps. You will most probably be able to hit 18 reps on the second day of this training split as your endurance will have improved. At the end of the third week, take three days off and then re-test your maximum.
The results: You will have improved 25% according to this program which is not bad at all!
The Way Forward
Once there is a 25% improvement in your strength, endurance and results, you will be certain this program is working for you. All you need to do is, repeat the training all over again until you double your pull-ups. For this we will start week 4, using 25 as (M).
Week 4 and 5
Everything remains the same as Week 1 and 2, only the numbers change. Perform six sets of 13 reps (50% of 25), split evenly throughout the day. At the end of the day, perform a set of 19 reps (75% of M). You’ll have no trouble performing the 19 reps by the end of the second week.
Week 6
For Week 6, you will perform seven sets of 15 reps (60% of M), split throughout the day. Perform 23 reps (90% of M) at the end of the day for a single set. Then take three days off, and retest your maximum. We’re confident once you re-test your max, you’ll be able to do 35 or more reps.
This isn’t an easy program to follow, but it certainly works.
How many pull-ups can you do right now? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Ways To Build Muscle Outside The Gym and Recover Better
5 Ways To Improve Your Recovery and Build Muscle
Most people make the mistake of thinking that muscles are built while they’re working out in the gym. In reality, the opposite of this is true. You break down your muscle tissues while training and put on muscle size with the right recovery mechanism.
Some people overlook the role of rest and recovery in the muscle-building process and are frustrated when they don’t see results. If you can’t seem to build muscle even after following the right training plan, you’ve come to the right place.
Follow a Customized Diet
If your goal is to put on muscle mass or lose weight, you’ll have to follow a diet which is custom made for you. A customized diet plan is designed keeping your lifestyle, current and goal weight in mind.
No two people have the same lifestyle, goal or current weight and so following a vanilla nutrition plan isn’t going to do you any good. Keep your calories and macros (carbs, protein, and fats) in mind while designing your diet plan.
Kill The Stress Levels
An increase in stress levels is known to raise cortisol levels. A rise in cortisol levels can spike estrogen levels in men which can simultaneously lower the testosterone production. Testosterone is the male hormone responsible for the building of muscle mass and development of sex organs in men.
If you’re someone who can get worked up easily, you should figure out things which can help you calm down. Meditation, listening to calming music, going for walks, pleasure reading are a few things which many people find relaxing.
Focus on Your Sleep
Opposite of what people think, you build muscle mass or lose weight while you’re sleeping. Deep sleep allows for REM cycles to come into play, and optimize your release of testosterone while your muscles can truly rest.
If you want the optimal results, you need to make sure you’re getting anywhere between 7-8 hours of sleep every night. If you can’t get the total amount of hours in a single go, try taking a nap in the afternoon.
Reduce Your Soreness
Some of us love the DOMS (delayed onset muscle soreness) we get after a brutal workout. While muscle soreness should be experienced periodically, especially if you’re trying to break a plateau, it isn’t recommended to have sore muscles every day.
Epsom salt baths, morning, pre and post stretching routines are a few ways of dealing with muscle soreness. Light steady-state cardio can be incredibly effective in reducing soreness by improving circulation as it sends oxygenated blood to the muscles.
Take Your Foot of The Gas
Sometimes the best way to build muscle can be to not train at all. If you’ve been training hard for a long period, you might be at risk of overtraining. Being in an overtrained state can negatively affect your nervous system and can cause more harm than good.
Our last advice would be not to get too worked up if you’re not seeing the desired results. Building your mental health should be as much a priority as building your muscles. Be willing to take periodic rest whenever necessary.
Header image courtesy of Envato Elements
How many hours a night do you sleep? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
2021 Xtreme Bodybuilding & Fitness Pro Scorecard
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2021 Republic of Texas Pro Scorecards
This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.