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
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.
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...
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.
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.