I was trolled into thinking lat work was the best way to increase your bench
But I think a high frequency or high volume program like smolov jr or sheiko is the best way to increase your bench in the short term
In the long term I guess you just need to get get strong all over and keep on pressing
Got 220 to a 2 board, 210 to chest....but slipped a disc in my back squatting about 4 weeks before comp...pretty much why I totally changed all my training this yr...
I used both Smolov jr and variations of sheiko for benching and I do believe they will add numbers to your bench the fastest of any other programs - but as you said thats in the short term and that volume can not be kept up for long - 3-4 weeks max.
I did do an extend smolov jr program with added board and speed work which was crazy volume but worked really well.
Having strong lats/upper back is of high importance for a big bench - if you look at any good bencher they will always have a big back, huge upper back/traps, huge triceps and good shoulders...but normally the chest is lacking lol....that just sorta shows you the important parts of a big bench.
I used both Smolov jr and variations of sheiko for benching and I do believe they will add numbers to your bench the fastest of any other programs - but as you said thats in the short term and that volume can not be kept up for long - 3-4 weeks max.
I did do an extend smolov jr program with added board and speed work which was crazy volume but worked really well.
Having strong lats/upper back is of high importance for a big bench - if you look at any good bencher they will always have a big back, huge upper back/traps, huge triceps and good shoulders...but normally the chest is lacking lol....that just sorta shows you the important parts of a big bench.
I think there is a big difference between geared and shirted bench pressing. The strength curve is totally different, raw benchers will typically have a bigger chest and geared lifters will need more top end work and will get more benefit from top end work.
Mate of mine has a 140kg raw bench and a 205kg shirted bench, his raw bench doesn't really increase all that much as he competes shirted but his shirted bench increases a lot lol
Believe me what I mentioned above goes for raw or equip lifting.
What pisses you off about it. Is it that the shut up and squat method works and works very well.Like what? - i just hate all this just bench to get a big bench, drink 10L of milk a day, only squat bullshit.....
lol minh and his 1 inch ROMMinh lol
+1What pisses you off about it. Is it that the shut up and squat method works and works very well.
That type of stuff imo would work as an overload/assistance AFTER doing your normal sets but not in place of normal benching.
Particularly for everyone on here who is nowhere near "advanced".
It's probably a bit different for equipped lifters but for Raw the best way to bench/squat/deadlift more is to practise the lifts
What pisses you off about it. Is it that the shut up and squat method works and works very well.
Yes it works for the avg joe but you need to be doing more to go to the next level....
I find the most impressive squatters are Olympic lifters. What do O lifters do to improve there squat. They squat every day multiple times of day. It can work for the elite as well as the average joe.
By the way we are talking what works for the average Joe. That what pretty much every lifter here is. By the time someone is squatting 300kgs and benching 200kgs, they obviously know what works to get there lifts up and don't need to be reading what we have to say for tips.
The problem is people wanting to specialise to soon all the time and it kills progress
If you think oly programs are for an avg joe or not on the advanced side then your very wrong lol.
If your lifting to be an avg joe you shouldnt be lifting...even if you compete or not.
You misunderstood what I said. I never said oly programs are for the average Joe. I was saying only squatting seems to work very well at getting O lifters squats up.
You have to remember these guys are on very advanced programs - they are not just going in and squatting....
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