So obsessed that i entered powerlifting competitions to compete against others to see who could bench press the most. The speed benchpress workout consists of 16 sets of 3 reps using 185 lb. The bench press is used to strengthen and develop thechest, triceps and deltoids. Secrets of strength and bench pressing with jim wendler ze jim, thanks for hooking us up with tips for the most important. It can be performed on a bench wih barbells or dumbells, or with a variety of machines or home gym systems. Inside westside barbell, powerliftings most exclusive and controversial gym vice. Maximal effort and dynamic effort methods for the upper body in our second live recorded podcast louie simmons and tom barry discuss the. Lower body, including squat and deadlift related exercises the. 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. Westside has 30 members who bench more than 700 pounds and four who bench more than 800 pounds. Stick with rep schemes of between 26 reps for resilient strength development, and if you really want a challenge, try. Louie simmons new ebook special strength development for.
Sep 21, 2010 the bench press is the most popular lift in the gym. Seemingly every day i am accosted by one or more individuals and asked, jordan, i think ive hit a plateau, bro. Which one you should do depends on your training level and. Jan 25, 2010 louie simmons of westside barbell has coached 30 athletes to a bench of 700 lb. Nov 28, 2017 im here to tell you that you should ditch the barbell bench press. 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. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. 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. The evolution of westside barbell training part ii. Inside westside barbell, powerliftings most exclusive and controversial gym vice close. Five members have held alltime world records in the bench. 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. Increase your bench louie simmons special exercise. Our example is the classic bench press with a barbell.
This video is the 3rd in louies secrets series as he discusses the correct form of benching. Westside barbell template working with the standard template by jim wendler for. This may look unusual, but it improves your bench press mechanics, shoulder health, and chest growth. They all use a speed day, commonly referred to as the dynamic method. He trained at the famous westside barbell club with louie simmons in ohio. Oct 12, 2017 right, i injured my lower back not lifting related and i cant squat and deadlift for some time. 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. Im here to tell you that you should ditch the barbell bench press. Westside barbell dvd teaser bench press secrets westside barbell. With all that said, i used to be obsessed with the bench press.
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. The knowledge i gained in that first year far exceeds everything i learned studying exercise science in college. Get your kindle here, or download a free kindle reading app. Secrets of strength and bench pressing with jim wendler. Avoid pressing injury with jm pressjm blakleywestside barbell duration. This is a 70 page manual giving the readers handson i. This is a 70 page manual giving the readers handson insight on westside barbell s most effect training. Roberts explain how to set up for a press and use all parts of your body to get the. The workout days will be max effort lower, max effort upper, dynamic effort. 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. 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 worked on my bench, squat and deadlift form and learned the westside methods. This position will vary from lifter to lifter, and will be developed more precisely over time and with practice.
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. Westside has and will always be a home for strength and power athletes. 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. Mar 31, 2020 in this episode brought to you by the, louie simmons sits down with westside s resident world record holder dave hoff to discuss his powerlifting career, his journey through westside barbell, how he trains with some bench press tips, and lots, lots more. Bench press parameters for the standard template dynamic, max effort and repetition. Interview bench press specialist travis bell of westside. Also i started to get into powerlifting because of all. Please join this discussion about losing strength on bench press. Louie simmons is a worldrenowned strengthspecial strengths coach and the founder of westside barbell. 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. 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 is a 70 page manual giving the readers handson insight on westside barbells most effect training.
You could also do a few singles, but not with more than 90% and not very often. Flaticon, the largest database of free vector icons. 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. Secret westside barbell chest exercise using louie simmons. You will see a dynamic bench workout done on speed day at. Refer to the illustration and instructions above for how to perform this exercise correctly. Bench press secrets westside barbell hosted on extabit, rapidgator, rapidshare, lumfile, netload, uploaded and torrent with keygen, crack and serial. 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. Its the upperbody exercise that lets you lift the most weight.
You can do this on any bench press variation, including barbell presses. Back then, westside had three 600pound benchers, all juniors. I started to understand bench press training in 1993 after 23 years of continuous training. Interview with bench press specialist travis bell as told to by curt dennis jr. Ive heard it 435 different times and it never gets old. 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 standard template there is a great story from dave about how the standard template originated. The westside barbell is a club and they have introduced russian techniques to americans. We do many exercises on this day that resemble the bench press but are not a regular bench presses. How to bench press 500 easy by louie simmons credit goes to.
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. Westside barbell bench press manual by louie simmons goodreads. 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. A variation using westside barbells belt squat to improve pressing strength and the bench press. They help anyone who cares enough to ask questions or walk through their doors and treat them with genuine respect. After doing an exercise with weights over 90% for 3 4 weeks, your strength will regress. Whether youre a relative newcomer or an experienced lifter looking to tighten up your program and crush your personal record, this book covers all. Westside has a method to its madness, and travis bell utilizes this perfectly. Training secrets of westside barbell dvds powerlifting. Hey, thanks for doing this interview, travis, please introduce yourself. Like our original westside bench, its inspired by the groundbreaking designs of louie simmons and westside barbell.
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. We also have laura phelps, with a 505 at 165 body weight. Mar 07, 2018 westside barbell is one of the most famous gyms in the world. We also have laura phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever. Whats a westside bench press workout typically look like. Bench press setup begin by placing your head slightly off the bench. The volume is going to be extremely high and the intensity zone extremely lowabout 4045 percent. 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. When i first started training my bench skyrocketed but it hasnt improved in months.
How have you stumbled across any big tips that have. Louie simmons of westside barbell has coached 30 athletes to a bench of 700 lb. Max effort bench press this includes a variety of exercises, but the most used are the floor press, 2. 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. In this interview he talks about what it was like to train at westside. Jul, 2017 dont do highrep squats, deads, and bench. This tape shows weight releasers, chains, bands, board presses, pin presses, and extension work. I was sixth in 2002 with a bench shirt, but very weak. This is narrow barbell bench press by david kingsbury on vimeo, the home for high quality videos and the people who love them. Its founder, louie simmons, is a legend in american powerlifting and strength training worldwide. Made in the usa from 3x3 11gauge steel, the monster westside bench stands among the most versatile, heavyduty, uncompromising bench racks ever built. Decline barbell bench press workoutlabs exercise guide. Increase your bench press weight gradually and safely with this great dvd from west side barbel. This is a perfect workout for sports, says louie simmons, owner of westside barbell in columbus, ohio.
Learn how to bench and special exercises to improve weak areas. Barbell bench press exercise and why i dont do it anymore. Westside barbell took powerlifting to the absolute limit and changed the world of strength forever. After all, this would still be a very sub maximal weight if you bench press 500 and train with 275, or 55%. There are advantages and disadvantages to both the benchpress machine and the barbell. A sample routine lets look at the squat deadlift and how this might work. Right, i injured my lower back not lifting related and i cant squat and deadlift for some time. Remember the movement is most important, not the exercise itself. 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. 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. Shortly after that, i received a new shoulder socket, bicep surgery, and a second shoulder operation. Download this free icon in svg, psd, png, eps format or as webfonts.
Interview bench press specialist travis bell of westside barbell. How to bench press 500 easy by louie simmons enhanced. Setting up the bench by louie simmons crossfit journal. Louie simmons presents bench press workout training secrets. 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. 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. Louie simmons presents bench press workout training secrets of westside barbell part 1. It also shows extensions and other triceps work or exercises for your weak areas.
This is why the bench press should be programmed as a power and strength. Westside barbell bench press manual by louie simmons. Barbell bench press chest press is a gym work out exercise that targets chest and also involves shoulders and triceps. The strongest strength and conditioning resource in the world. Bench pressing either on a benchpress workout machine or using a weighted barbell effectively builds strength and tones your upper body. Westside barbell bench press manual louie simmons on.
These movements i am about to outline, though unorthodox and not mainstream, aid to maximum bench press efforts. 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. 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. 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. I will also provide you with some different alternatives that are way more effective and safe. For a more elite advanced program look up the westside barbell conjugate system. Building the bench press westside barbell style syatt. Dynamic training, as used in the westside training method, did help me. Inside westside barbell, powerliftings most exclusive and. Can you provide me with a fourweek benchpress routine that might help me gain some power on my bench. Nov 20, 2011 this is a perfect workout for sports, says louie simmons, owner of westside barbell in columbus, ohio. Upper body and bench press related exercises in one day. Most gyms keep the barbells and the dumbbells separate from one another. Bench press secrets westside barbell download from.
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. As you press up, the hands can rotate internally into a pronated grip at the top. Grip the bar overhand and wider than shoulder width. Nine sets of 3 reps are done within threeweek waves using several different bars, band tensions, or chain combinations as a means of. The bench press is the most popular lift in the gym. 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. Westside for bench only powerlifting forums t nation. Lower the weight in a controlled manner to the nipple line, exhaling.
Westside training secrets with aj roberts powerlifting beast. Westside barbell is one of the most famous gyms in the world. Lets start off with this why do some people have a big bench and others kill themselves for an extra 5 lbs a year. Dave tate, cscs i have been training at westside barbell in columbus, ohio under the coaching of louie simmons for over seven years. Increase your bench louie simmons special exercise diesel sc. Building the bench press westside barbell style syatt fitness. 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. What gives westside so much prestige is that they support excellence. On wednesday, i would do another lat workout but with a different.
Decline barbell bench press is a gym work out exercise that targets chest and also involves abs and shoulders and triceps. This is why the bench press should be programmed as a power and strengthbased movement only. Dec 28, 2016 westside barbell dvd teaser bench press secrets westside barbell. Powerlifting usa magazine westside training jan 2010. You will see a dynamic bench workout done on speed day at westside barbell as well.
I think sheiko is overrated, too much work for not much gains. Dec 22, 2006 the evolution of westside barbell training part ii. Flat bench, incline bench press, and military press. Westside barbell bench press manual by westside barbell.
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