'Please watch: \"How To Get Big Arms Quickly , Bigger Triceps and Biceps in Just 4 Minutes\" https://www.youtube.com/watch?v=hFfcJaTCdp8 -~-~~-~~~-~~-~- Why I DON\'T know my max or PR and neither should you . Reasons why I feel that if you aren\'t a competitive lifter in Olympic weight lifting or power lifting then there is no reason to do a max . Like and follow Us: DaVinci Fitness and Performance http://www.davinciathletics.com/ Facebook https://www.facebook.com/davincifitnessandperformance Instagram https://instagram.com/davinci_fitness Twitter https://twitter.com/DaVinci_Fitness Google+ https://www.google.com/+Davinciathleticsandperformance Why I No Longer Care About the Bench Press Embracing The Negative One of the aspects of High Intensity Training that I’ve learned to love is the focus on negatives. By slowing down the lowering of the weight, you will recruit more muscle and fatigue much faster. During the negative, or lowering, phase of a repetition, the muscle fibers involved are lengthening under tension. Your muscles are much stronger during this phase than during the positive, or lifting phase. Even when you reach positive failure during an exercise, and can no longer lift a certain weight with good form, the truth is there is still a lot of strength left in that muscle. Negative training allows you to tap into that unused strength, overloading the muscle at a much deeper level, and stimulating it to respond by growing bigger and stronger. This type of overload has tremendous strength and muscle building properties. It is possible to get VERY big and strong VERY quickly with negative only training. In order to get a higher bench press number, you’ll want to avoid negative fatigue so you have enough strength to safely complete the positive portion. So if my choice is to slow the negative portion of the lift using a lower weight or having a higher bench press number with less muscle recruitment, I’ll take the lower number. Avoiding Injury To get good at the bench press, you need to bench press a lot. This brings us back to our old friend survivorship bias. I see lots of guys in the 20s slamming serious weights. I see a few guys doing it in their 30s. Where are the 40-60 year old guys at? Occasionally I’ll see one, but it is a rare site. Where did all those guys who had amazing bench press numbers 10-20 years ago go? I’ve said it before and I’ll say it again: People do not en masse voluntarily quit participating in something for which they are highly skilled doing. What happened? The fitness websites are filled with reports if injuries related to bench pressing. The body doesn’t have an unlimited capacity for recovery. And because the bench press is a technical move, being off a few inches or a second in timing can result in injury. #5 The Modern Gym Assume that I changed my opinion about the bench press and my goal was to get decent or even good at it. To be safe, I would need to have a spotter. Back in the pre-iPod days, guys in the free weight room acknowledged each other. Sometimes they even spoke to one another. Real conservation! We asked for spots and we offered them. Not anymore. I haven’t been asked for a spot in over 5 years now. Gym walls today have flat screen TVs showing sports highlights and MSNBC. Back in the day, the walls displayed photos of Frank Zane and Arnold. The free weight rooms went from a group of fellow lifters helping each other out to a room full of iPod wearing, TV watching zombies. Even if asking for a spot wasn’t considered old timey 20th century behavior, I wouldn’t trust anyone in the modern gym for a safe spot and that includes the staff. Life After The Bench Press I’ve done thousands bench press repetitions. Although it did help me gain some muscle, it also resulted in a rounded mid back and contributed to my wrist surgery. Was there a better, safer way to develop chest muscles? I now think so. In the past year, I have done High Intensity Training using Super Slow and static hold movements with machines. No more free weights. No more bench presses. For the first time in years, I actually gained new muscle. And I didn’t have to beat my body senseless to earn it. How much can I bench press? I don’t know and I don’t care. https://youtu.be/cN0N0WzoLWM http://www.youtube.com/c/Davinciathleticsandperformance'
Tags: bodybuilding , free workouts , hiit , training , crossfit , warm up , powerlifting , daily workouts , bench press , how to warm up , davinci fitness , Davinci Fitness and performance , 1rm , one rep max , weightlfting , how to 1 rep max , 1 rep max , how to one rep max , how to 1rm , why you shouldnt max , why you shouldnt pr
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