The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Westside Bencher Travis Bell's Avatar
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    Westside Barbell ME Bench *Video*

    Here's video from today's workout.

    We used doubled purple bands today which add a little over 200 at the top.

    The reason we did bands instead of straight weight is for a couple reasons, but the biggest being it helps you work on technique for touching. As the bands get lighter towards the bottom, the weight becomes less and less (duh right?) which forces you to improve your technique to make it touch. This way, when we head towards these weights (750+) straight weight, touching is a piece of cake.

    The other thing is that the bands really work the lockout at the top.

    Usually lifters will develop speed off the chest and use that momentum to help them get to lockout. With these bands, they really seem to kick in all of a sudden and take your momentum out (or at least partially).

    One thing that popped into my head today is lifters don't think about why they are doing a particular ME exercises. I spend a good amount of time watching video and figuring out how to best attack my weaknesses in my next workout and I really think this is a huge part of my progress in the gym. If you don't know why you are doing said exercise, either come up with a reason (so you can replicate this exercise when you hit the same problem down the road) or drop it and find one that makes sense.

    Now...here's the video

    Video


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  3. #2
    Dr. Dudley-Robey DrDudley-Robey's Avatar
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  4. #3
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    That video is impressive. I agree with what you said about this exercise. I got away from doing it for some stupid reason even though it was working. I started doing more reverse band, and it doesn't work as well.
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  5. #4
    Senior Member Erik 23's Avatar
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    Good lifting Travis you are right in the way you think.I love how you figure out where you need work thru a max effort excercise thats something i need to really look at i kinda just been picking a excercise for the day and doing it i need to really look at what i need to hit.


    In your opinion are the purple bands best for a Max effort Bench? reason i ask is because you said that you feel that these take the momentum out of the movement right away.

  6. #5
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by MarcusWild View Post
    That video is impressive. I agree with what you said about this exercise. I got away from doing it for some stupid reason even though it was working. I started doing more reverse band, and it doesn't work as well.
    Each has it's different purpose. Reverse bands are excellent for putting heavy weight in your hands. That 585 is 785 give or take at the top. 785 is a number I can easily bench right now so it's not really an overload, rather the doubled purple bands work on speed, technique and lockout

    The reverse bands are good for overload, still make you focus on technique near the bottom (since they do make it lighter at the bottom) but they actually increase speed instead of slowing you down and allow you to lift more.


    Quote Originally Posted by Erik 23 View Post
    Good lifting Travis you are right in the way you think.I love how you figure out where you need work thru a max effort excercise thats something i need to really look at i kinda just been picking a excercise for the day and doing it i need to really look at what i need to hit.


    In your opinion are the purple bands best for a Max effort Bench? reason i ask is because you said that you feel that these take the momentum out of the movement right away.
    Don't even focus on what weight you need to hit, rather look at your weaknesses and focus on improving them, regardless of the weight used. If your weaknesses get stronger, your overall press will in turn get stronger.

    As for the bands, it depends. Sometimes doubled purples can be too much for raw lifters depending on the quality of their technique and strength level. Some people will be better suited to the doubled minis, monster minis or the like. I would start with the doubled minis and go from there. 200+lbs of tension (the purples) feels like a ton more than 200 lbs because it's forcefully pushing down on you


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  7. #6
    Senior Member Cyrus Ford's Avatar
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    Man you can see the tension from those bands. Strong!

  8. #7
    Senior Member Erik 23's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Each has it's different purpose. Reverse bands are excellent for putting heavy weight in your hands. That 585 is 785 give or take at the top. 785 is a number I can easily bench right now so it's not really an overload, rather the doubled purple bands work on speed, technique and lockout

    The reverse bands are good for overload, still make you focus on technique near the bottom (since they do make it lighter at the bottom) but they actually increase speed instead of slowing you down and allow you to lift more.




    Don't even focus on what weight you need to hit, rather look at your weaknesses and focus on improving them, regardless of the weight used. If your weaknesses get stronger, your overall press will in turn get stronger.

    As for the bands, it depends. Sometimes doubled purples can be too much for raw lifters depending on the quality of their technique and strength level. Some people will be better suited to the doubled minis, monster minis or the like. I would start with the doubled minis and go from there. 200+lbs of tension (the purples) feels like a ton more than 200 lbs because it's forcefully pushing down on you
    Ok thanx for the response travis ima shoot you a pm pretty soon your making so much progress man you are definately doing something right.

  9. #8
    Senior Member kingkong51's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Each has it's different purpose. Reverse bands are excellent for putting heavy weight in your hands. That 585 is 785 give or take at the top. 785 is a number I can easily bench right now so it's not really an overload, rather the doubled purple bands work on speed, technique and lockout

    The reverse bands are good for overload, still make you focus on technique near the bottom (since they do make it lighter at the bottom) but they actually increase speed instead of slowing you down and allow you to lift more.




    Don't even focus on what weight you need to hit, rather look at your weaknesses and focus on improving them, regardless of the weight used. If your weaknesses get stronger, your overall press will in turn get stronger.

    As for the bands, it depends. Sometimes doubled purples can be too much for raw lifters depending on the quality of their technique and strength level. Some people will be better suited to the doubled minis, monster minis or the like. I would start with the doubled minis and go from there. 200+lbs of tension (the purples) feels like a ton more than 200 lbs because it's forcefully pushing down on you
    I beat I can handle it raw travis
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  10. #9
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    Travis,

    I agree with your points. Everything has a time and place if you train for long enough. I need more speed in a shirt, so benching against bands is better for me.
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  11. #10
    IRL my name is Trent Hazerboy's Avatar
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    Quote Originally Posted by kingkong51 View Post
    I bet I can handle it raw travis
    LOL kong you crack me up. Was that an open challenge?? I'd love to see a vid of that in about a week, you're stuff is always pretty inspiring.
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  12. #11
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by kingkong51 View Post
    I beat I can handle it raw travis
    Handle what? The purple bands raw? I'm sure you could. You're a stronger raw bencher than I am and I've used the purple bands raw


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  13. #12
    IRL my name is Trent Hazerboy's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Handle what? The purple bands raw? I'm sure you could. You're a stronger raw bencher than I am and I've used the purple bands raw
    ...I think he was just jiving you, though I could be wrong..

  14. #13
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Hazerboy View Post
    ...I think he was just jiving you, though I could be wrong..
    LOL He was, but I was trying to egg Rob (kingkong) into doing them


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  15. #14
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by Travis Bell View Post
    One thing that popped into my head today is lifters don't think about why they are doing a [/I]
    [/SIZE]



    See, this is why I suck! Another great vid Travis, always much appreciated to see what you guys are doing

  16. #15
    Senior Member kingkong51's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Handle what? The purple bands raw? I'm sure you could. You're a stronger raw bencher than I am and I've used the purple bands raw
    I need to bring my butt to westside. You think Louie can watch a video of my deads and help me with my weaknesses?
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  17. #16
    Get Some! KoSh's Avatar
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    Travis,

    Aren't bands more detrimental to a raw lifter?

    Seems to me, most raw lifters struggle at the bottom of the lift and are better at the lockout. The bands make it light at the bottom of the lift so you're never working on your strength in that portion of the lift but you're increasing your strength at the top tenfold.

    Seems to me bands and such are awesome for guys who lift geared and not so much for those who don't. Any info you're willing to share here will be awesome. I looked into getting bands (as a raw lifter) and I thought twice about it because of the issue above...
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
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  18. #17
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by KoSh View Post
    Travis,

    Aren't bands more detrimental to a raw lifter?

    Seems to me, most raw lifters struggle at the bottom of the lift and are better at the lockout. The bands make it light at the bottom of the lift so you're never working on your strength in that portion of the lift but you're increasing your strength at the top tenfold.

    Seems to me bands and such are awesome for guys who lift geared and not so much for those who don't. Any info you're willing to share here will be awesome. I looked into getting bands (as a raw lifter) and I thought twice about it because of the issue above...
    People always assume a raw lifter is weak off the bottom. That isn't always true.

    The other thing is raw lifters need to develop speed as well.

    Couple years ago, I got out of my shirt and did nothing but raw work. I cycled mini bands, monster minis, purples and reverse green bands and my raw bench went from 450 to 515 in about 5 months.

    You can still build your power off the bottom by using things like cambered bar bench and DB bench.

    Also, don't worry, there is still plenty of tension at the bottom LOL. They don't just let off. It's just that when you are heading up, it really kicks in harder


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  19. #18
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    Nice work Travis.

  20. #19
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    Thats some crazy band tension

  21. #20
    Senior Member ACaslow's Avatar
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    awesome video... and awesome exercise. Looks fun.
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  22. #21
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    Quote Originally Posted by KoSh View Post
    Travis,

    Aren't bands more detrimental to a raw lifter?

    Seems to me, most raw lifters struggle at the bottom of the lift and are better at the lockout. The bands make it light at the bottom of the lift so you're never working on your strength in that portion of the lift but you're increasing your strength at the top tenfold.

    Seems to me bands and such are awesome for guys who lift geared and not so much for those who don't. Any info you're willing to share here will be awesome. I looked into getting bands (as a raw lifter) and I thought twice about it because of the issue above...

    You would think that ,but i used to use bands a lot and i am weak at the bottom but it still got me stronger than free weights do. It builds your stretch reflex and gets you used to heavier weights.

  23. #22
    JERSEY IRON Brian C's Avatar
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    Went up easy Travis Awesome
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  24. #23
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    Thats some heavy stuff
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  25. #24
    Senior Member jp2's Avatar
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    simply amazing. Just curious..... how often do you guys train shirted vs raw?

  26. #25
    Moderator Brian Hopper's Avatar
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    That exercise is worth trying!!!!!!!!!
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