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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Thread: Speed Benching

  1. #1
    Senior Member eclips1's Avatar
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    Speed Benching

    I'm looking for some info on how to get my bar speed up. Trying to increase my 1rm and I think if I worked on my bar speed it could help me reach my goal. Anyone have any good reading on this technique or a routine they follow to increase bar speed.

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  3. #2
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    Your bar speed? If I'm reading this correctly you're talking about the time it takes to complete one rep of your bench press... I guess if you really wanted to work on that, you could, but many people tend to really screw up thier form (either intentionally or not) when they try to do exercises really quickly, which can lead to injury. Make sure to have at least one really reliable spotter with you.

  4. #3
    Baby Seal Clubber ElPietro's Avatar
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    The most commonly accepted practice I've seen is to do multiple sets of 3, with roughly 60% of your max. Just explode through the movement as fast as possible.

    I'm sure there is plenty written in the articles on dynamic effort days on elitefts.com.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

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  5. #4
    Player Hater PowerManDL's Avatar
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    You can also do a lot of singles with 85-95% of your max.
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  6. #5
    Senior Member eclips1's Avatar
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    Thanks for the feedback. How do you all incorporate this into your workout?

    Say I do 3 sets of 3 w/ 60% 1rm, then 3 sets 1 w/ 85% 1rm. Then do my normal chest workout, 8-10 work sets. High intensity. i'm assuming these speed sets won't fatigue me at all.

  7. #6
    As I Am Paul Stagg's Avatar
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    That would be an incorrect assumption. 8x3 @ 60%, assuming you do them with all out effort (which is how you build the speed), will definately tax you.

    Why is your goal to increase your 1RM?
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
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  8. #7
    King Nothing ericg's Avatar
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  9. #8
    Baby Seal Clubber ElPietro's Avatar
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    If you do a seperate speed day you can do as paul suggested, which is what I meant also with multiple sets of 3. Or you could just finish off your bench day with a couple dynamic sets and see how that goes.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  10. #9
    Senior Member eclips1's Avatar
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    That would be an incorrect assumption. 8x3 @ 60%, assuming you do them with all out effort (which is how you build the speed), will definately tax you.

    Why is your goal to increase your 1RM?
    Ego I guess. My over all goal is to keep getting stronger and progressing with my training. A few months back I set a goal of 405 on the bench by 3/1. I put myself around 375 right now so I don't know if I'll make it, but I'm gonna still try. I've noticed that my speed on the bench sucks on hard reps and I've developed a sticking point were I pause for a second.

    I'll replace a chest work out with some speed benching and try it out for a few weeks. Thanks for the advice yall.

  11. #10
    As I Am Paul Stagg's Avatar
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    It wil ltake more than 'a few weeks'.

    Think about your goals. Are you a bodybuilder? powerlifter? Recreational lifter?

    I'm not saying 405x1 is a bad goal. It't a great goal. But I do want to make sure you don't short circuit your training for your REAL goals to get there.

    It takes a long time for someone fairly strong/advanced (and a 375 bench is that) to really move a 1RM, unless they specifically train for it, and little else.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  12. #11
    Senior Member eclips1's Avatar
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    Hey Paul, Yea when I say a few weeks I mean i'll try it out and see if I want to incorporate it into my training permenatley and how. I'm not exactly sure on the defenitions and differences between a bodybuilder and power lifter. I guess I'm more recreational. I've only been lifting for under 2 years now. I take my training very seriously though and work hard.

    My real goals are to become as physically efficient as possible. Strength, speed, coordination, and quickness. I'd be lying if I didn't list physical appearance as a big motivation also. 4 plates on each side has been a dream of mine since I started lifting(a dream I never thought I'd reach at 1st). Over all I think my lifts are decent, but no were near my potential. So I like to learn about different training techniques. I trying to make the change to being more advanced with my lifting, instead of just being 'recreational'.

  13. #12
    As I Am Paul Stagg's Avatar
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    Then you might really enjoy westside training.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

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