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View Full Version : How often should I use my shirt?



Fighter_15
07-14-2009, 07:08 PM
I have a bench press shirt. It is the Inzer Rage X. How often should I be training with it on?

Brian C
07-14-2009, 07:27 PM
That's a little vague...it depends on your plans. Are you going to compete? If so how far away is the meet? If your not competing, then no reason to.

Fighter_15
07-14-2009, 08:00 PM
I'm going to compete. The next meet I can go to probably isn't until September at least.

mikesbench
07-14-2009, 08:25 PM
How much experience do you have so far using bench shirt? Is this your first shirt / just learning to use it? How much do you bench with and without the shirt? Does shirt benching beat up your joints much? All these things will play a role in how often you can / should be in the shirt.

Jesse Hernandez
07-14-2009, 08:41 PM
I have a bench press shirt. It is the Inzer Rage X. How often should I be training with it on?

Train in the shirt often if you plan on competing. I would do 3 shirted workout to every 1 raw. But the catch is if you use the shirt, it will loosen up and wont work aswell. So use boards with your shirt, like 2/3 boards. Try to keep it that way so your shirt will stay tight, just make sure you touch once or twice before your meet.

Travis Bell
07-14-2009, 08:46 PM
Don't use 2 and 3 boards all the time. You are new to shirts and need to learn the technique it'll take to touch.

The RageX won't stretch out nearly as quickly as some other shirts.

I would not get in it any longer than 2 weeks straight. More than that and you'll begin to get frustrated and your strength may begin to go backwards. I (along with the rest of Westside) only get in my shirt about once a month and spend the rest of the time getting stronger raw.

Jesse Hernandez
07-14-2009, 09:55 PM
Don't use 2 and 3 boards all the time. You are new to shirts and need to learn the technique it'll take to touch.
The RageX won't stretch out nearly as quickly as some other shirts.

I would not get in it any longer than 2 weeks straight. More than that and you'll begin to get frustrated and your strength may begin to go backwards. I (along with the rest of Westside) only get in my shirt about once a month and spend the rest of the time getting stronger raw.

Thats true, I didnt take that into account. But the shirt will loose power if he keeps touching. Mine lost a lot because thats all I did. Took about 10 good workouts before it started to lose power.

But with him not knowing his shirt, and the competition is september, he should be in his shirt more than once a month or even two weeks (which is 4 good workouts). You guys are experts on shirts so you know what to expect, he does not. So he should live in his shirt until he gets good with it.

theBarzeen
07-15-2009, 10:29 AM
if you compete in a shirt take the time to learn how to use it.......

Travis Bell
07-15-2009, 12:18 PM
Thats true, I didnt take that into account. But the shirt will loose power if he keeps touching. Mine lost a lot because thats all I did. Took about 10 good workouts before it started to lose power.

But with him not knowing his shirt, and the competition is september, he should be in his shirt more than once a month or even two weeks (which is 4 good workouts). You guys are experts on shirts so you know what to expect, he does not. So he should live in his shirt until he gets good with it.

No his won't lose power Jesse. If I thought it would lose power I'd have said so.

I told you why your shirt would stretch out a long time ago, but you didn't believe me. I flat out told you that the single ply Phenom will stretch out after about one meet training cycle. You wanted to stick with it though.

You can't take the experience from one shirt and apply it to all. I've worn just about all the shirts out there, except for the Katana and the Apex shirt and the Rage X will last much much longer than a single ply Phenom. The double ply Phenoms however will last a long time as well. I've had mine almost a year and it's still going strong.

I also never stated that he should only get in his shirt once a month, I said that's what we do.

I recommended he get in it at the most every 2 weeks.

Do you think this is the first person I've ever helped learn a bench shirt? I don't just make this stuff up

Eric Downey
07-15-2009, 01:23 PM
we training for meet were in a shirt every week. rotating from a loose to a tight shirt week to week. when not training for a meet maybe once every 4 to 6 weeks just to feel heavy weight.

NASAKYCHAIRMAN
07-15-2009, 01:54 PM
I like to put my Inzer Rage X on once a month for 2-3 straight months before a competition. When I don't have a meet for several months, I don't use my shirt hardly at all. Instead, I like to work on improving my unequipped bench press, triceps and back.

Some lifters can handle a shirt every week, or two weeks or once a month. You have to find out works for you and listen to your body. I can't use a shirt once a week or every two weeks because my body just don't recuperate fast enough. One a month works great for me.

Good luck with your training and post your workouts for feedback!!

evilxxx
07-15-2009, 03:06 PM
I been doing the shirt once and twice a week, a regular fury I can put on in less than 4 min. Still feels the same and its not even the new material is the old NXG+...thats whats been working for me the best. But I dont go full range all the time in it.

vdizenzo
07-15-2009, 03:15 PM
I can't wait to see what Luyando says. Regarding shirts stretching and losing power, Travis is right. The multi-ply stuff hangs in there for a long time. I know I have not touched the chest nearly enough in many years. The boards screwed me up. When I did doubles and triples my bench always looked the same. Now with board work and singles it looks like I don't have a clue.

I think I will take up block periodization if Frey ever gets his book out. I love watching his technique on everything. That boy is technical and strong.

Detard
07-15-2009, 06:07 PM
Interesting debate going on here. Definitly gonna get a bunch of good information from you guys on this topic.

This also helped me realize how wrong my first meet training cycle was for my first equipped bench meet. I was in the shirt about 10 weeks straight, going balls to the wall every week, without much assistance work. I hit a PR in the shirt on week 4, and kept trying to up that max week after week, and eventually settled for 5lbs less than my gym PR at the meet because I was so fatigued. I tired myself too much going heavy to failure every week.

I look forward to hearing more responses about this topic

BigTallOx
07-15-2009, 08:20 PM
How often should I be training with it on?

The experienced/strong guys I train with on average put there shirt on once every 3 weeks or so ( some a little more often some a little less ). Lately I've been training in mine more than that because I'm still learning it. I guess I'll find out how that's been working for me at my meet coming up in a couple weeks.

barbell01
07-15-2009, 08:26 PM
the quickest way to get stronger in a shirt is to live in the shirt. in the long run i would do something like travis does. there is a alot to learn about shirts.

Jesse Hernandez
07-15-2009, 10:56 PM
No his won't lose power Jesse. If I thought it would lose power I'd have said so.

I told you why your shirt would stretch out a long time ago, but you didn't believe me. I flat out told you that the single ply Phenom will stretch out after about one meet training cycle. You wanted to stick with it though.
You can't take the experience from one shirt and apply it to all. I've worn just about all the shirts out there, except for the Katana and the Apex shirt and the Rage X will last much much longer than a single ply Phenom. The double ply Phenoms however will last a long time as well. I've had mine almost a year and it's still going strong.

I also never stated that he should only get in his shirt once a month, I said that's what we do.

I recommended he get in it at the most every 2 weeks.

Do you think this is the first person I've ever helped learn a bench shirt? I don't just make this stuff up



I know what you said, I agree with you 100%, I've only worn 1 phenom for one meet. and like you said, it was done for.

However, I wouldnt of even put my 2 cents in if I wasnt referring to the RageX. Mine wore out really bad after 10 workout

Travis Bell
07-16-2009, 06:15 AM
However, I wouldnt of even put my 2 cents in if I wasnt referring to the RageX. Mine wore out really bad after 10 workout

Then either you just didn't know how to use it or it was too big when you first got it. There is no way it wore out after 10 workouts

drbill
07-16-2009, 09:49 AM
I wear a single ply Rage X...I train in it once a week. My workout varies with full range raw but I concentrate more on heavy raw boards and shirt work. I will wear my shirt every week for 6-8 weeks straight, sometimes taking a week off midway through the 8 weeks for a de-load.

I am able to get about 200lbs out of my single ply because I train in it often. I do agree that if you constantly train in the shirt your full range raw will suffer. But that is OK as long as you are not training for a raw meet. However, when my full range raw suffers, my top end strength increases through heavy raw board work. What works for me is to train bench once per week. I know some guys do a raw day and an equipped day but, for me, it lead to over-training.

I have never had a Rage X wear out from over use. It does break in, mostly in the arms. But I have found that over time I have done more custom work to my shirts in regards to how they fit after weeks of training in them.

A basic look at my routine..I train exclusively in the shirt for 8 weeks prior to a meet. Start off with full range raw and I rarely go over 315. From there it heavy raw boards (board depends on how close to meet) then I do shirt work. I don't do touch with the lighter weights.

When I am done with a meet I go all-raw. If I am focusing on an upcoming meet I train my full range raw working up to about 385. Then 8 weeks out I am in the shirt every single week up til the meet. I believe if you want to get stronger in the shirt, you have to practically live in the shirt.

Fighter_15
07-16-2009, 03:45 PM
I had no idea this topic would get this much attention. There's a lot of varied answers.

Jesse Hernandez
07-16-2009, 08:00 PM
Then either you just didn't know how to use it or it was too big when you first got it. There is no way it wore out after 10 workouts

That would be my guess! But if I train/max the sameway, how can you explain a 60lb loss on my benchpress if not for my shirt losing power?

Travis Bell
07-16-2009, 08:16 PM
Your technique fell apart, or the shirt actually broke in and fit too big because you bought it too big to begin with.

Obviously I'm not going to be able to pinpoint it without seeing you in your shirt in person Jesse, but the thing is, there is no way that shirt wore out after 10 uses.

Either your technique got worse (which happens with some guys when they are in their shirts too much) or after the shirt broke in, it was too big.

Jesse Hernandez
07-16-2009, 08:23 PM
Your technique fell apart, or the shirt actually broke in and fit too big because you bought it too big to begin with.

Obviously I'm not going to be able to pinpoint it without seeing you in your shirt in person Jesse, but the thing is, there is no way that shirt wore out after 10 uses.

Either your technique got worse (which happens with some guys when they are in their shirts too much) or after the shirt broke in, it was too big.


Can it really do that? I mean.... I wear a size 54, and its pretty tough to get into, even still. The difference is the amount of pop I get from the bottom. It used to be good, now its barely noticable. Is that from it breaking in to fit me? Or is the shirt just bad?


Also, im pretty sure its not my form. I mean, i dont have perfect form (tucking/shirt placement) but I always try to stay consistent.

Travis Bell
07-16-2009, 08:30 PM
Shirts always break in. Just the way it is.

The majority of people who wear single ply gear wear it much much tighter than double ply shirts. They need to be that tight to get much out of them.

I'll say this one more time - the shirt is NOT bad

The pop was lost because the chest plate broke in. Next time get a size smaller chest plate and possibly the same size arms as you already have

I don't care if your form is consistent. That's pretty bold to say you're sure it's not your form, but just because you are consistent doesnt mean it's good. Many people are consistently poor in their technique.

barbell01
07-16-2009, 08:33 PM
have the chest taken in now and see what happens.

Jesse Hernandez
07-16-2009, 08:41 PM
Shirts always break in. Just the way it is.

The majority of people who wear single ply gear wear it much much tighter than double ply shirts. They need to be that tight to get much out of them.

I'll say this one more time - the shirt is NOT bad

The pop was lost because the chest plate broke in. Next time get a size smaller chest plate and possibly the same size arms as you already have

I don't care if your form is consistent. That's pretty bold to say you're sure it's not your form, but just because you are consistent doesnt mean it's good. Many people are consistently poor in their technique.

haha, im just a bold guy. JK, but really it shouldnt be my form. I do the same thing EVERY time I bench. I went to nationals in Denver last month and everyone said I had really good form and a great arch. (not saying im the best, but just saying my form isnt bad) Im sure I could use some pointers, but with what I got/know i feel im benching to the best of my ability.



have the chest taken in now and see what happens.

Would that be legal to take to a comp?

robchris
07-16-2009, 09:18 PM
Fighter,

I use a Titan Katana & F6... (3) weeks shirted then (1) week raw...

Heavy Raw board work(2-3-4 bds.) every week after the shirt though. Shirt work frequency depends a lot on your recovery as I think it harder on your CNS than raw work.

Good luck bro.. Once you learn gear you'll love it!!!

Fighter_15
07-16-2009, 09:36 PM
Fighter,

I use a Titan Katana & F6... (3) weeks shirted then (1) week raw...

Heavy Raw board work(2-3-4 bds.) every week after the shirt though. Shirt work frequency depends a lot on your recovery as I think it harder on your CNS than raw work.

Good luck bro.. Once you learn gear you'll love it!!!

Yea everyone tells me that once I learn gear that I'll love it. Right now I don't like it very much because I know very little and it's not helping me lol. It will be fun taking the challenge on figuring it all out though.

evilxxx
07-16-2009, 09:49 PM
Yea everyone tells me that once I learn gear that I'll love it. Right now I don't like it very much because I know very little and it's not helping me lol. It will be fun taking the challenge on figuring it all out though.
You will love shirts once you get to figure out what works best for you, I been training in a regular Fury that i can put on in less than 5 min and i just figured out the perfect twist on the sleeves to get it tighter. Had a hard time bringing 365 to 2in from my chest when I usually bring 335 to that point fairly easy. the pop was better too. And the shirt bites on the back of my armpits are purple...lol

robchris
07-16-2009, 09:50 PM
fighter,

Thats what this boards for man... You have some of the best benchers/ PL'ers on the planet right here @ WWB forum!

I'm a newbe w/ the gear myself but these guys have helped me tremendously over the past 5-months... BTW, post a Video, as this is the best way to get help w/ gear & technique issues.

drbill
07-17-2009, 06:20 AM
Shirts always break in. Just the way it is.

The majority of people who wear single ply gear wear it much much tighter than double ply shirts. They need to be that tight to get much out of them.



I actually wear a single ply Rage X, it is loose enough I can get into it with no help, I train in it almost every week for 8 weeks, I'll use it for quite a few meets, it doesn't lose it's "pop" and I get close to 200lbs out of it...

Fighter_15
07-17-2009, 06:24 PM
You will love shirts once you get to figure out what works best for you, I been training in a regular Fury that i can put on in less than 5 min and i just figured out the perfect twist on the sleeves to get it tighter. Had a hard time bringing 365 to 2in from my chest when I usually bring 335 to that point fairly easy. the pop was better too. And the shirt bites on the back of my armpits are purple...lol

Yea the first time I put my shirt on I had a few bruises lol. It wasn't anything to bad though.


fighter,

Thats what this boards for man... You have some of the best benchers/ PL'ers on the planet right here @ WWB forum!

I'm a newbe w/ the gear myself but these guys have helped me tremendously over the past 5-months... BTW, post a Video, as this is the best way to get help w/ gear & technique issues.

I've noticed there's a lot of really strong guys on this forum. It's insane the weights some of these guys can throw around. I plan on putting a video on here for the bench press because I'm sure my form is bad.

Travis Bell
07-17-2009, 10:29 PM
I actually wear a single ply Rage X, it is loose enough I can get into it with no help, I train in it almost every week for 8 weeks, I'll use it for quite a few meets, it doesn't lose it's "pop" and I get close to 200lbs out of it...

You would be the exception to the rule then, but also your technique is probably pretty good.

Getting pop out of the shirt has mostly to do with hitting the groove of the shirt, along with the correct sizing.

Brian C
07-18-2009, 10:39 AM
I touched in my Apex singleply and haven't really used it since. Ill get in it when I'm prepping for my next meet, probably every other week. I concentrate more on my raw power usually.

Rob Luyando
07-18-2009, 04:31 PM
OK since there was a request from Vincent here is my two cents. If you want to be good in a shirt live in it. Simple ass that. Now if your a beginner or novice lift I would recomend trying to touch atleast two or three times during a work out session. Brds are great for building strength which is a must. If your doing a meet in September you should be in it every week for atleast 6 sets. The shirt will loosen up a little but not so much that it will make a diference in your performance. To start out just put the shirt on regular don't jack anything up for your till after you have touched a dozen or so times.

Now keep in mind this advice was my take on new lifters and novice lifters aproach to shirted benching.

Frey is a freak and to smart for a powerlifter.

Ryano
07-18-2009, 04:59 PM
I think you should go to a bench seminar. I heard there is one in IL in a couple of weeks. Couple of bald bench gods spewing out knowledge and working 1 on 1 with you. Just don't take their advice on barbers. LOL

Rob Luyando
07-19-2009, 09:06 AM
I think you should go to a bench seminar. I heard there is one in IL in a couple of weeks. Couple of bald bench gods spewing out knowledge and working 1 on 1 with you. Just don't take their advice on barbers. LOL

Still some room left. And for the record I don't go to a barber I go to a stylist.

Fighter_15
07-19-2009, 08:06 PM
I think you should go to a bench seminar. I heard there is one in IL in a couple of weeks. Couple of bald bench gods spewing out knowledge and working 1 on 1 with you. Just don't take their advice on barbers. LOL

Yea that would probably be a very good idea.