How To Get Big Off The Bench
http://www.healthmantra.net/articles/11851/1/How-To-Get-Big-Off-The-Bench/Page1.html
Dane Fletcher
Dane Fletcher is the most innovative and prominent Steroid guru in the world. To read more of his work on Steroids visit http://www.SteroidsToday.com. By Dane Fletcher
Published on 11/1/2008
The bench press is easily one of the most important upper-body exercises a bodybuilder can do. Effectively increasing the size of the chest, shoulders and traps, this exercise is an essential.
Most lifters start out their bench-pressing career as a teen doing a lot of pec, front delts work. This gives them a fairly good physique and some impressive shoulders, but once you hit a certain press weight, progress seems to be minimal. Once you have reached that point, it is easy to become frustrated. If you truly are stuck trying to figure out if it is your form or technique that is wrong, you might be right about both.
The following are some lessons you might want to follow when trying to get a better or your best bench press possible out of every workout.
The first lesson is to realize that the best press for the highest quality is anything but normal or easy.
The second lesson is, if you want a strong bench you must have a strong and massive back and rear delts. Think about it in terms of how many you have seen in person or in magazines that can press a ton of weight and do not have massive backs. The reason this happens it that your muscles contain golgi tendons and other sensory organs that tell the body, the length and tension or speed that the muscles should move.
The body has a tendency to shut down muscles fibers if it senses it is being put in a position for damage or to become hurt, or even the imbalance of the muscle is too great. Putting it simply, a larger back supplies enough support to handle a massive press.
The third lesson is you must have maximum effort and dynamic days along with chains and band s to press massive weights. When you are doing train reps, primarily your core lifts, you are training the muscles and nervous system to conserve energy instead of expanding it. A better lifter will be able to put significant force into the bar in the first rep, and less and less in each rep will be completed. Training reps on a consistent basis will have the adverse affect on controlling volume and minimizing potential. You will have the muscle to press the weight and the CNS will lack efficiency and coordination with max effort weights.
The fourth lesson is the triceps need to be freaky strong. This is true for athletes as well as power lifters. The triceps are the prime mover and most of the time the limitations for pressing movements are larger and if the triceps are strong then the weights used in your presses will be bigger and all the other muscles will get bigger and stronger as well.
The fifth and final lesion is to push through your feet without raising your rear. This will help you to push in a straight line and stay tight on the bench. When you learn this maneuver, your stability will improve and you know from training the back, when your stability is increased, you can increase your weight.
The following are some lessons you might want to follow when trying to get a better or your best bench press possible out of every workout.
The first lesson is to realize that the best press for the highest quality is anything but normal or easy.
The second lesson is, if you want a strong bench you must have a strong and massive back and rear delts. Think about it in terms of how many you have seen in person or in magazines that can press a ton of weight and do not have massive backs. The reason this happens it that your muscles contain golgi tendons and other sensory organs that tell the body, the length and tension or speed that the muscles should move.
The body has a tendency to shut down muscles fibers if it senses it is being put in a position for damage or to become hurt, or even the imbalance of the muscle is too great. Putting it simply, a larger back supplies enough support to handle a massive press.
The third lesson is you must have maximum effort and dynamic days along with chains and band s to press massive weights. When you are doing train reps, primarily your core lifts, you are training the muscles and nervous system to conserve energy instead of expanding it. A better lifter will be able to put significant force into the bar in the first rep, and less and less in each rep will be completed. Training reps on a consistent basis will have the adverse affect on controlling volume and minimizing potential. You will have the muscle to press the weight and the CNS will lack efficiency and coordination with max effort weights.
The fourth lesson is the triceps need to be freaky strong. This is true for athletes as well as power lifters. The triceps are the prime mover and most of the time the limitations for pressing movements are larger and if the triceps are strong then the weights used in your presses will be bigger and all the other muscles will get bigger and stronger as well.
The fifth and final lesion is to push through your feet without raising your rear. This will help you to push in a straight line and stay tight on the bench. When you learn this maneuver, your stability will improve and you know from training the back, when your stability is increased, you can increase your weight.