The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 6 of 6
  1. #1
    Wannabebig Member
    Join Date
    Oct 2008
    Posts
    39

    Speed bench with bands

    Really considering doing a westside style of training and I'm just wondering about the benefits of speed bench with bands Also, are the bands tough on your shoulders? Are they taxing? How are your elbows with the bands? Anybody find that they help? This is for a raw lifter too

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Banned
    Join Date
    Dec 2010
    Location
    Bay Area, CA
    Posts
    1,129
    Quote Originally Posted by Mugen46 View Post
    Really considering doing a westside style of training and I'm just wondering about the benefits of speed bench with bands Also, are the bands tough on your shoulders? Are they taxing? How are your elbows with the bands? Anybody find that they help? This is for a raw lifter too
    Im still a beginner with Westside, but yes, speed bench is good. Its a good time to work on form, (lots of sets, with low reps) and speed is important. The bands will make it a bit harder on your elbows, so go into it gradually, and rotate them in and out every couple of weeks.

  4. #3
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,768
    I feel the speed work is beneficial. Alot of people would disagree, but I have had success doing it. I wouldnt recommend doing bands all the time because they will beat up your shoulders and elbows. I would cycle in some chains and straight weight about every 3 weeks. Definitely worth trying if you haven't done any speed bench before.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  5. #4
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,651
    Yep speed bench will help both raw and shirted.

    Personally I got best results from speed bench when using a little more tension than normal ie: 135 plus doubled monsters or two sets of doubled minis and my raw bench was only 365.
    That is just what worked for me.

    You need to cycle it in and out with the bands as they are pretty hard on you week after week.

    Most hit DB bench after wards to work the muscles well, this was a big help for me.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #5
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    As others have said, speed bench is very beneficial for raw lifters.

    I've never really had any problems with bands bothering my elbows. I've always felt so long as you rehab your elbows enough they should be able to withstand some substantial abuse.

    You have to do it correctly though. The bar weight should be secondary to ensuring you are moving the weight fast enough.

    Lately I have read some stuff where guys said you have to pause your speed bench to make it work for raw lifters, I really disagree. Speed bench is teaching your muscles to explode very quickly. Pausing is more a skill than anything else that can be taught on ME day.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  7. #6
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,768
    Quote Originally Posted by Travis Bell View Post
    I've never really had any problems with bands bothering my elbows. I've always felt so long as you rehab your elbows enough they should be able to withstand some substantial abuse.

    Lately I have read some stuff where guys said you have to pause your speed bench to make it work for raw lifters, I really disagree. Speed bench is teaching your muscles to explode very quickly. Pausing is more a skill than anything else that can be taught on ME day.
    I feel if I get away from speed work like I did recently, then my elbows will bother me a little.

    As far as the pausing goes, this is something that I am experimenting with right now. I know alot of people will disagree with it, but i've been wanting to try it for awhile now. But I am going to cycle in the fast reps and the paused reps so I will still get the benefit. It's more trial and error since i'm not getting ready for anything right now.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

Similar Threads

  1. video-2010-10-27-18-54-09 495x1 speed+green bands
    By kingkong51 in forum Powerlifting and Strength Training
    Replies: 2
    Last Post: 11-01-2010, 12:19 PM
  2. 500+130lbs of chain+green bands for speed
    By kingkong51 in forum Powerlifting and Strength Training
    Replies: 0
    Last Post: 10-26-2010, 07:50 PM
  3. bands on speed day
    By power16 in forum Powerlifting and Strength Training
    Replies: 8
    Last Post: 09-13-2010, 09:10 AM
  4. speed pulls form & speed bench form: please critique ...
    By zk001 in forum Powerlifting and Strength Training
    Replies: 9
    Last Post: 01-20-2010, 08:12 PM
  5. Deadlift Speed Singles w/ bands Vid @153lb
    By littleman19 in forum Members' Pics and Videos
    Replies: 0
    Last Post: 08-21-2008, 06:25 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •