Roberts explain how to set up for a press and use all parts of your body to get the. Westside for bench only powerlifting forums t nation. Its founder, louie simmons, is a legend in american powerlifting and strength training worldwide. Can you provide me with a fourweek benchpress routine that might help me gain some power on my bench. After all, this would still be a very sub maximal weight if you bench press 500 and train with 275, or 55%. If you are at a high enough level to suspect that lift interactions may be contributing to a stall, evaluate whether increased spacing, a change in periodization. Increase your bench louie simmons special exercise diesel sc. The bench press is the most popular lift in the gym. Download this free icon in svg, psd, png, eps format or as webfonts. Lower the weight in a controlled manner to the nipple line, exhaling.
Five members have held alltime world records in the bench. Slide back towards the end of the bench so that the base of your neck is at the edge of the bench, leaving your head completely unsupported. Nine sets of 3 reps are done within threeweek waves using several different bars, band tensions, or chain combinations as a means of. With all that said, i used to be obsessed with the bench press.
Please join this discussion about losing strength on bench press. Building the bench press westside barbell style syatt. This position will vary from lifter to lifter, and will be developed more precisely over time and with practice. Inside westside barbell, powerliftings most exclusive and controversial gym vice close. While flight b did their bench i sat outside, fueled up, and played with a nice dog that someone had brought that was a little stir crazy.
The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. The strongest strength and conditioning resource in the world. When i first started training my bench skyrocketed but it hasnt improved in months. Westside has 30 members who bench more than 700 pounds and four who bench more than 800 pounds. Westside barbell dvd teaser deadlift secrets youtube. Interestingly, in incline bench press its the narrow version that is working the upper chest more, wider grip will only work deltoids as the scientific research shows. Most gyms keep the barbells and the dumbbells separate from one another. Bench pressing either on a benchpress workout machine or using a weighted barbell effectively builds strength and tones your upper body. Dynamic training, as used in the westside training method, did help me. Westside barbell dvd teaser bench press secrets youtube. The workout days will be max effort lower, max effort upper, dynamic effort. Westside has and will always be a home for strength and power athletes. You could also do a few singles, but not with more than 90% and not very often. Secrets of strength and bench pressing with jim wendler ze jim, thanks for hooking us up with tips for the most important.
Dumbbell bench pressing not only allows you to move as heavy of a weight as you can with a barbell, but dumbbell bench presses are an excellent choice for a bench press alternative they engage more stabilizer muscles than barbell movements. Louie simmons presents bench press workout training secrets of westside barbell part 1. Training secrets of westside barbell dvds powerlifting. Westside barbell bench press manual by louie simmons goodreads. We also have laura phelps, with a 505 at 165 body weight. Nov 20, 2011 this is a perfect workout for sports, says louie simmons, owner of westside barbell in columbus, ohio.
Say you are built for the dl with a shorter back and longer legs and arms and can tolerate round back movements but need to work your arching ability to bring up. Louie simmons presents bench press workout training secrets. Decline bench press barbell decline bench press barbell performance description. Back then, westside had three 600pound benchers, all juniors. This is narrow barbell bench press by david kingsbury on vimeo, the home for high quality videos and the people who love them. Powerlifting usa magazine westside training jan 2010. Interview bench press specialist travis bell of westside barbell. Bench press manual the 70page bench press manual collects the unmatched expertise of louie simmons and the team at westside barbellhome to five world record holders in the bench press. Upper body and bench press related exercises in one day. What gives westside so much prestige is that they support excellence. Louie simmons new ebook special strength development for.
Step back from the flat bench press for a few weeks, introduce a similar compound barbell exercise and youll likely come back to the flat bench press ready to make strides again. This tape shows weight releasers, chains, bands, board presses, pin presses, and extension work. This is a 70 page manual giving the readers handson insight on westside barbells most effect training. Louie simmons is a worldrenowned strengthspecial strengths coach and the founder of westside barbell. Its the upperbody exercise that lets you lift the most weight. This is why the bench press should be programmed as a power and strength. Learn how to bench and special exercises to improve weak areas. In this interview he talks about what it was like to train at westside. Bench press secrets westside barbell download from. His raw bench has gone from 365 to 565, and his shirt bench has gone from 405 to 805 in 2. For a more elite advanced program look up the westside barbell conjugate system. They help anyone who cares enough to ask questions or walk through their doors and treat them with genuine respect. Inside westside barbell, powerliftings most exclusive and controversial gym vice. They all use a speed day, commonly referred to as the dynamic method.
Stick with rep schemes of between 26 reps for resilient strength development, and if you really want a challenge, try. This tape shows both max effort and dynamic workouts from westside with benching using chains, bands, floor press and other special routines to improve your bench total. Flat bench, incline bench press, and military press. Building the bench press westside barbell style syatt fitness. This book isnt for the gym beginner, or for the bodybuilder, instead it is written for powerlifters or those looking to increase their maximum strength in the squat, bench press and deadlift. My bench kinda stalled and ive always been interested in conjugate training but everyone kept saying westside is bad for raw or you need sheiko type of training.
The westside barbell is a club and they have introduced russian techniques to americans. Increase your bench louie simmons special exercise. Westside barbell dvd teaser bench press secrets westside barbell. Westside barbell template working with the standard template by jim wendler for. In this episode brought to you by the, louie simmons sits down with westsides resident world record holder dave hoff to discuss his powerlifting career, his journey through westside barbell, how he trains with. These movements i am about to outline, though unorthodox and not mainstream, aid to maximum bench press efforts. How have you stumbled across any big tips that have. How to bench press 500 easy by louie simmons credit goes to. Download barbell bench press for free free vectors, photos. Mar 07, 2018 westside barbell is one of the most famous gyms in the world. He trained at the famous westside barbell club with louie simmons in ohio.
Westside has a method to its madness, and travis bell utilizes this perfectly. Our example is the classic bench press with a barbell. Secrets of strength and bench pressing with jim wendler ze jim, thanks for hooking us up with tips for the most important exercise in the world, the bench press. Ive heard it 435 different times and it never gets old. Whats a westside bench press workout typically look like. Shortly after that, i received a new shoulder socket, bicep surgery, and a second shoulder operation. Increase your bench press weight gradually and safely with this great dvd from west side barbel. Theyve given out information and knowledge for free for over 30 years in order to better the sport of powerlifting and help reduce injuries and plateaus.
Westside training secrets with aj roberts powerlifting beast. On wednesday, i would do another lat workout but with a different. You will see a dynamic bench workout done on speed day at. Bench press parameters for the standard template dynamic, max effort and repetition. Jan 01, 2000 this book isnt for the gym beginner, or for the bodybuilder, instead it is written for powerlifters or those looking to increase their maximum strength in the squat, bench press and deadlift. I will also provide you with some different alternatives that are way more effective and safe. There are advantages and disadvantages to both the benchpress machine and the barbell. Inside westside barbell, powerliftings most exclusive and.
Westside barbell bench press manual by westside barbell. The knowledge i gained in that first year far exceeds everything i learned studying exercise science in college. The standard template there is a great story from dave about how the standard template originated. It can be performed on a bench wih barbells or dumbells, or with a variety of machines or home gym systems. Nov 28, 2017 im here to tell you that you should ditch the barbell bench press. Lower body, including squat and deadlift related exercises the. Hey, thanks for doing this interview, travis, please introduce yourself. We do many exercises on this day that resemble the bench press but are not a regular bench presses. Begin by lying on a declined bench generally set between 20 and 40 degrees and ensure that the feet are placed beneath the foot pads. Apr 14, 2011 increase your bench louie simmons special exercise and stretch by jim smith, cscs, rkc as all of you know, i just got back from the first ever westside barbell certification.
Like our original westside bench, its inspired by the groundbreaking designs of louie simmons and westside barbell. In particular, he is known for adopting chinese and soviet training methodologies and from them deriving his own form of conjugate system known as the westside method. So obsessed that i entered powerlifting competitions to compete against others to see who could bench press the most. Maximal effort and dynamic effort methods for the upper body in our second live recorded podcast louie simmons and tom barry discuss the. Sep 21, 2010 the bench press is the most popular lift in the gym. Dave tate, cscs i have been training at westside barbell in columbus, ohio under the coaching of louie simmons for over seven years. I worked on my bench, squat and deadlift form and learned the westside methods. The evolution of westside barbell training part ii. Decline barbell bench press workoutlabs exercise guide. This small tweak in the movement will be key to pressing painfree and transferring the stability, torque, and tension you learned to generate back into the barbell bench press when youre ready. Whether youre a relative newcomer or an experienced lifter looking to tighten up your program and crush your personal record, this book covers all. This is a 70 page manual giving the readers handson i. Westside is discovering new equipment frequently so more lifters can use more methods to make weaker muscles stronger and more approaches for more lifters needs. Jan 25, 2010 louie simmons of westside barbell has coached 30 athletes to a bench of 700 lb.
Im here to tell you that you should ditch the barbell bench press. It will cover topics such as the most productive methods, bench press technique, preparing for a contest, how to master a bench shirt and much more. I would have liked it much more if louie would have taken the time to rewrite this information to that it flowed as a cohesive unit. This is a 70 page manual giving the readers handson insight on westside barbell s most effect training. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons.
Decline barbell bench press is a gym work out exercise that targets chest and also involves abs and shoulders and triceps. You can do this on any bench press variation, including barbell presses. Also i started to get into powerlifting because of all. Bench press secrets westside barbell hosted on extabit, rapidgator, rapidshare, lumfile, netload, uploaded and torrent with keygen, crack and serial. You may choose to lower the barbell to your chest or to stop at the level where your upper arms are in 90degree angle with your forearms. Made in the usa from 3x3 11gauge steel, the monster westside bench stands among the most versatile, heavyduty, uncompromising bench racks ever built. Decline bench press barbell performance description begin by lying on a declined bench generally set between 20 and 40 degrees and ensure that the feet are placed beneath the foot pads. The speed benchpress workout consists of 16 sets of 3 reps using 185 lb.
I was sixth in 2002 with a bench shirt, but very weak. This article will outline the special and innovative exercises used by most all big time benchers who are produced through using the westside barbell system. Refer to the illustration and instructions above for how to perform this exercise correctly. Deadlift has probably felt the best of the three lifts during prep, so i was confident that i could hit the numbers i needed to still get that 0lb total. The volume is going to be extremely high and the intensity zone extremely lowabout 4045 percent. Right, i injured my lower back not lifting related and i cant squat and deadlift for some time. Aj roberts is a professional powerlifter, and is currently ranked as one of the top 10 powerlifters in the world in the 308 lb weight class. Avoid pressing injury with jm pressjm blakleywestside barbell duration. This may look unusual, but it improves your bench press mechanics, shoulder health, and chest growth. The bench press is used to strengthen and develop thechest, triceps and deltoids. Dec 28, 2016 westside barbell dvd teaser bench press secrets westside barbell. Max effort bench press this includes a variety of exercises, but the most used are the floor press, 2.
Remember the movement is most important, not the exercise itself. Interview bench press specialist travis bell of westside. I if you have a serious interest in strength training, you no doubt know of louie simmons and westside barbell the home gym of some of the strongest. Jul, 2017 dont do highrep squats, deads, and bench. Bench press setup begin by placing your head slightly off the bench. Flaticon, the largest database of free vector icons. Seemingly every day i am accosted by one or more individuals and asked, jordan, i think ive hit a plateau, bro. Oct 12, 2017 right, i injured my lower back not lifting related and i cant squat and deadlift for some time. Get your kindle here, or download a free kindle reading app. Which one you should do depends on your training level and.
Ive been training for bodybuilding for about five years now, and i want to get my bench up to help add some thickness and density. Barbell bench press chest press is a gym work out exercise that targets chest and also involves shoulders and triceps. Grip the bar overhand and wider than shoulder width. Lets start off with this why do some people have a big bench and others kill themselves for an extra 5 lbs a year. Setting up the bench by louie simmons crossfit journal.
This is a perfect workout for sports, says louie simmons, owner of westside barbell in columbus, ohio. A sample routine lets look at the squat deadlift and how this might work. Dec 22, 2006 the evolution of westside barbell training part ii. Inside the legendary westside barbell generation iron. Westside barbell is one of the most famous gyms in the world.
You will see a dynamic bench workout done on speed day at westside barbell as well. After doing an exercise with weights over 90% for 3 4 weeks, your strength will regress. Barbell bench press exercise and why i dont do it anymore. Westside barbell bench press manual by louie simmons. Louie simmons of westside barbell has coached 30 athletes to a bench of 700 lb. It also shows extensions and other triceps work or exercises for your weak areas. This video is the 3rd in louies secrets series as he discusses the correct form of benching. Westside barbell took powerlifting to the absolute limit and changed the world of strength forever. I started to understand bench press training in 1993 after 23 years of continuous training. I think sheiko is overrated, too much work for not much gains. We also have laura phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever.
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