It is impossible to go into a gym and not see the bench press being used. Outside of curls, the bench press is the most popular free weight exercise. But the one movement that will truly improve this movement has been forgotten. This movement would be the floor press.
I personally learned to bench a barbell off the floor because I wasn’t able to buy a bench until I was in high school. Obviously, the movements are similar. The main difference is that one is on the floor and one is done on a bench. Today is you see someone doing a floor press, he/she will normally be a power lifter.
This movement is good for more than strengthening your bench press. This pressing movement will allow you increase strength, size and power overall.
The Floor Press is naturally an explosive movement. When your upper arms rest on the floor, this takes away all of the tension and elastic energy from your muscles. While the bench in a bench press is like a spring to help you push the bar off of your chest.
With the floor press so you start from a stationary position each rep. Your muscles need to quickly turn on and produce speed and strength to push the bar off of the floor. This is what allows you create and increase power.
Helps Develop Triceps and Shoulders
Even though this movement has a short range of motion, you will not be able to lift the same amount on the floor as you would on the bench. When you lie on a bench, you can drive through the floor with your feet and gain power from your glutes. This is not possible with the floor press. So with the floor press your muscles are forced to
The floor press develops the the chest, triceps and delts. The main difference is that chest is secondary and the delts and triceps are the primary target in the floor press.
Your back and chest are basically taken out of the movement, because you stop when your arms reach the floor. Strong triceps are critical for any sport where you push someone away from you. For instance offensive lineman pushing against a defensive lineman.
Improve the Sticking Point on the Bench Press
The sticking point on the Bench Press is the midway point to the top of the movement. Even though this exercise has many benefits, this is the main purpose for it. The sticking point benefits more from speed and not strength. The Floor Press is misinterpreted as
Less Stress on Shoulder Joints
The short range of motion of this exercise doesn’t put as much stress on your shoulders. As your elbows move down during a normal benching movement, there’s a better chance you will put stress on your shoulders. If you do the exercise correctly there shouldn’t be a problem. But if your shoulders are prone to injury and you still want to press, the floor press would be your best option.
There are several benefits when it comes to supplementing with a pre workout. There are individual ingredients that enhance everything from strength, speed, endurance and even body composition. We’re going to take a look at some of the benefits to taking a pre workout supplement.
Improvement in Strength and Endurance
Creatine alone can be taken any time of the day and it’s just important to have it in your body to support recovery. A majority of pre workout supplements have creatine in them. Creatine is the most common supplement someone arsenal. Studies have shown it can increase the strength, speed along with growth in muscle.
The caffeine that is used in pre workouts can also assist in improving strength and endurance. As well as improving strength there are also other ingredients that are added to pre workout formulas to improve endurance. One supplement that’s getting a lot more attention in recent years is the amino acid beta alanine. Beta Alanine reduces lactic acid and decreases muscle fatigue.
Improved Muscle Pump
Another benefit of a pre workout supplement is the vascularity that comes along with the use. This is simply known as the ‘pump’ of your muscles. The main ingredient that causes this is the amino acid arginine. Arginine is a nonessential amino acid that increases nitric oxide production in the body. This increases blood, oxygen and more nutrients is delivered to the muscles. This will give the muscle a more vascular, improved and larger appearance.
It can also increase the muscle building effects of exercising and nutritional supplements. It does this by raising the nitric oxide production in blood vessels and increasing their diameter. This will allow more blood, nutrients and muscle building hormones to circulate through out the body. This will create a more anabolic environment for growth.
The theory behind this is that high reps cause you to burn fat and make a muscle more “toned”. While low reps will help you build muscle and get stronger.
I wish it was just this simple. High reps for fat loss and low reps for strength and muscle building? There are so many different things that come into play when to get lean or gain mass. Honestly rep ranges may be the last thing on the list.
We will talk about reasons why it is important to use both low and high rep ranges in a weight training program. We will also discuss how combining both will help you build muscle, lose fat, and just improve your overall physique and health. Finally, we will explain how doing this will allow you as much as possible out of the time you spend in the gym along the individual rep ranges that will allow you make the greatest change in body and strength.
Which is better? High reps or low reps?
Strength is normally defined by the 1 rep max. This would be the maximum weight that can be lifted for one repetition. Doing a lower amount of reps with heavier weight will increases strength. Doing a higher amount of reps with lighter weight increases endurance and stamina. As the amount of repetitions grow increase there will be a change from strength to endurance.
Below is a commonly used graph of the strength continuum.
You should also understand that there are different types of muscle fibers. High repetitions develop the type 1 muscle fibers, which is also known as slow twitch muscle fibers. These fibers are based on endurance and also take much longer to burn out. Low reps stimulate the type 2 muscle fibers, which are known as the fast twitch muscle fibers. These fibers are greater when it comes to power. These fibers burn out faster.
Which rep range is beneficial for strength?
For better results when it comes to increasing strength, doing a lower amount of reps with heavier weight is more beneficial that doing higher reps with a lighter amount of weight. High reps can also assist in increasing strength also. Research has shown that lifting heavier weight is more beneficial for strength gains. This is the reason why power lifters use this method when training for a competition. This method increases what is called neuromuscular adaptation. Neuromuscular adaptation is defined as the efficiency of the brain to control the muscles. You can get stronger as a result of increase in muscle size OR increase in neuromuscular adaptation.
Which Method Is Beneficial For Fat or Weight Loss
Many people have the misconception that heavy weights are only productive when trying to building muscle. The question is can lifting heavier help you burn more fat, or does it just help build muscle? Studies have actually shown that individuals who lift heavy weights lost the same amount of weight as those who did just cardio. The only difference was that the weight lost by the weight lifters was fat, but the individuals who did cardio not only lost fat but they lost muscle as well. One myth is that doing high reps will automatically cause you to lose fat. Even higher reps with a low amount of weight can create a response from your muscles, this doesn’t mean that it’s getting rid of fat.
It is not the number of repetitions that burns fat, but the intensity of the workout is the more important factor. The most important thing is to create muscule failure with least amount rest between sets and exercises. This will cause a hormonal and metabolic effect. This will cause calorie burning which will cause fat burning. Proper nutrition is the most important thing when it comes to fat loss. High Reps vs. Low Reps For Building Muscle
Similar to fat loss, the number of rep ranges that is optimal for muscle building is open to debate and the research is inconclusive. Most research points to reps under 15 reps as being better for muscle building, but other research shows muscle building can be equally effective with light weight and high reps.
For example, a recent study of resistance-trained young men found that light weight with high reps, performed until failure, was equally effective in stimulating muscle proteins as a heavy weight with low reps.4
There is a common misconception that lifting heavier weights automatically helps you build muscle. That’s not the case at all. In fact, how much you eat in combination with the overall volume and intensity of the workout and how it becomes more challenging over time will make the difference, not necessarily the weight/reps. If you eat relatively less calories than you burn, you can lift very, very heavy weight and most likely not gain an ounce of muscle mass. This especially applies to women who have 1/10 the amount of the muscle-building hormone testosterone as men. In a calorie deficit, increases in strength are likely due to neuromuscular adaptation and not increases in muscle mass.
To sum it all up, combining both low rep and high reps are more beneficial than just doing one or the other. Both assist in increasing strength. Both have their benefits for burning fat and increasing stamina. So when you are planning your strength or fat burning protocol, you should never limit yourself to just doing one.
1. Improved Posture
Doing deadlifts will increase your strength of your core. This will improve your core stability. This movement will activate every muscle responsible for your posture. This lift will enable you to keep your back straight even during daily activities.
2. More Muscles Targeted
This movement activates more muscles than any other exercise. Dead lifts even activates more muscles that the squat. This movement engages all of the major muscle groups. If there was on exercise that you need to do, this is the one. The Dead lift works your lower and upper body, including especially your back muscles.
3. Beneficial for your real life
When you do other lifting exercises, like curls for example you’re not doing anything you might actually do in your real life. When are you ever going to have the need to pick something up and curl it for an actual purpose? The Deadlift develops the muscles you need to actually carry something, like a bucket of water, those heavy grocery bags or your dining room table.
4. Improves Your Grip Strength
Deadlifts are well known for their ability to build and improve your grip strength. Your fingers are literally the only things connecting you to the weight of the bar. Your forearms have to work extremely hard as your weight rises to keep the bar from falling out of your hands. As a result your grip strength improves.
5. Increases Hormones
Doing dead lifts with heavy weight, you can increase the amount of testosterone and growth hormone produced by your body. Testosterone increases muscle growth and improves muscle repair while growth hormone, which is produced by your pituitary gland, promotes tissue healing, bone strength, muscle growth and fat loss.
1. Low Reps
One method that works is stop doing high reps, and drop them . This strategy allows the weight weight to instantly be easier to bench. The set will be easier be because you’ll still have energy before it ends. The key to bench press heavy is to actually bench press heavy. I normally suggest sets of five.
Lower reps also work when it comes to building muscle. Lifting heavy weight activates your muscles more to grow larger. More strength equals more muscle. What about Pushups? They’ll be easier too because each rep takes your stronger muscles less effort.
Switch your Bench Press from 3×6 or 3×8 to 5×5. The weight will feel much easier. You may not get a pump or soreness. Increase 2.5kg/5lb every workout. Your Bench Press will gradually increase to the heaviest weights you’ve ever lifted.
2. Take longer resting periods between sets
Each set that you go into, you want to be fresh. I suggest resting 3 to 5 minutes
between heavy sets. This will allow you complete more reps and handle heavier weight. Resting longer increases the amount of ATP available for your next set. What is ATP? ATP is your main energy source for lifting weights.
Shorter rest periods may assist in burning calories, but it won’t help in increasing your Bench Press. You shouldn’t rest no longer than 5 minutes.
Shorten your workouts by only resting five minutes between sets. You don’t have to rest that long between easier sets. This should allow you to increase your max without spending a long period of time in the gym.
3. Do it more often
Practice, practice and practice. When you practice things religiously this will allow things to become second nature. I suggest switching from once a week to twice a week. I suggest doing them on Monday and Friday. This allows you to be fully recovered for each workout. Use the same style on both days. For most people that means flat Bench Pressing on both days. By increasing your Bench Press frequency you practice the movement more. This allows your form to improve and becomes more effective.
4. Incorporate the bench press slingshot
The Bench Press Sling Shot will allow you to handle a 10% overload on the bench press. For individuals with shoulder pain(or those trying to prevent pain or injuries) it allows you to go to your limit safely. It’s designed mimic natural muscle movement by stretching and shortening with the muscles. This will give you support on the eccentric and concentric part of the bench press. This will greatly reduce stress and pressure on the shoulders, elbows, and chest.
The Slingshot is not only used for benching. It can be beneficial when doing pushups, ring dips and Muscle Ups.
The Sling Shot was invented by world class powerlifter Mark Bell to help lifters bench more weight safely and without pain or injury.
In life we’ve all had to deal with a negative person or a negative situation. Many people choose to let consume them. When you allow negativity to consumes you, it won’t just kill you spirit, but it can literally kill you. Why philosophy was and is to embrace that negativity and flip it into something positive and productive.
I believe that every thing starts from the brain. Our true character shows during stressful times or situation. It may sound crazy, but I actually feed off negativity. There is no better fuel that defeating the odds that are stacked up against you. When ever I have stressful or negative things happen to me, I use it in the gym. When I train, I purposefully take myself to a dark place. I love every moment in that dark place. Even if I have a wonderful day, once I hit the gym I’ll tap right in by something may have happened years ago.
For some odd reason my workouts seem to be more intense while still being productive. Positive enforcement really does nothing for me. My strength goes up, while my stamina rises. I describe it as creating my own adrenaline rush. There is no supplement, no workout partner and no coach that can pull that intensity out of me. So the next time you are gym and your workout isn’t going as well as it should, just invite you friend(negativity) gym and beat the shit out of him.
Whether it’s at the gym or at work, one of the main questions that I am ask is “how much can you bench”. My honest answer is that really have no idea. I haven’t maxed out in the bench press since 2005(455 lbs). I guess I don’t know because I don’t have any reason to even attempt a one rep max. It’s pointless to even try. The only things that come of it is an ego boost and/or injury. To be completely honest a one rep max in the three major lifts(bench press, squat and dead lifts) don’t necessarily determine your true strength. What I am saying that gym lifts don’t always transfer to real life daily activities out side of the gym.
Functional training training are movements that gives you the type of strength that actualy transfer to real life. This is the kind of strength that allows you move furniture, lift heavy suitcases into an overhead bin, or even have the ability to pick up your child. In essence, it improves your coordination, balance, force, power, and endurance. It also helps enhance your ability to perform normal daily activities. In addition to being a big part of Cross Fit programs, functional fitness is often used in clinical programs to help with rehabilitation and independent living for older adults. Squats. The bodyweight squat is one of the very best exercises you can do for the lower body, working the glutes, hamstrings, quads, and calves. …Lunges. …Push Ups. …Pull Ups. …Rotations.
These are a few examples of functional exercises:
squats, lunges, pull ups, push ups planks
One supplement that I believe that you can’t fail with is creatine monohydrate. There’s no reason to add or taking anything away from the product because it’s already broken down.
these are MY top 5 creatine supplements:
OPTIMUM NUTRITION CREATINE MONOHYDRATE
Optimum Nutrition Creatine Monohydrate claims that it is the most well-researched form of creatine. Optimum nutrition states that their creatine has been shown to support muscle size, strength and power when it is combined with high-intensity activities. Optimum Nutrition’s Creatine 2500 Caps are manufactured with 2.5 grams of pure Creatine Monohydrate.
By KAGED MUSCLE:
Vireo Systems originally synthesized Creatine HCl in 2003, and after years of extensive testing, it was made commercially available in 2007. The advantages of Creatine HCl include better solubility, bioavailability, increased plasma uptake, and NO bloating or cramping.* You can take a small micro-dose of Creatine HCl versus taking a massive dose of 3–5 grams of Creatine Monohydrate. The buzz around Creatine HCl quickly spread throughout the bodybuilding and athletic communities.
By Core Nutritionals
Every write-up crafted about creatine, including ours, should simply say: it’s creatine, enough said. This is, after all, the most studied, the most anecdotally verified, and the most well known dietary supplement available to us – and with good reason. The evidence on creatine truly does, “speak for itself.
Highlights of Core Creatine Monohydrate:
Increase muscle mass/size (when used in conjunction with a resistance training program).
Improve strength, power, and performance in repetitive bouts of brief, high intensity physical activity (e.g. sprints, jumping).
Decrease muscular fatigue in response to high intensity exercise (weight training).
EFX Sports Kre-Alkalyn
EFX Sports Kre-Alkalyn | Triple-Patented
Kre-Alkalyn® EFX represent a major breakthrough in performance supplementation thanks to its multi-patented, ‘pH-Correct®‘ creatine stabilization technology. Our scientist discovered that “buffering” to pH-12 produced a stable creatine molecule. Kre-Alkalyn® EFX is the only creatine monohydrate product with a pH of 12 because its molecules are synthesized with ‘buffering’ agents using a patented (#6,399,661) manufacturing process. Twenty-four elite athletes from the Bulgarian National Weightlifting Team† were selected to participate in a double-blind clinical study comparing Kre-Alkalyn® to standard creatine monohydrate.After 60 days, the Kre-Alkalyn® group (using 7.5 g per day) experienced an overall average strength increase of 28.25% above those in the unbuffered creatine monohydrate group!
Highlights of EFX Sports Kre-Alkalyn EFX:
100% Stable, Multi-Patented, pH-Correct® Creatine Monohydrate (pH 12)
Purple Capsule: Convenient, No Mixing Or Measuring
Powder Form: No Artificial Flavors or Fillers
Liquid: Delicious Grape, Also Contains 500 mg of Karbolyn Per Serving
Tested Banned-Substance Free & Pure
MTS Nutrition Creapure – The Best Creatine. Period.
MTS Nutrition uses only the finest German creatine in Creapure®. Known around the world as the gold standard for creatine, Creapure® is the go-to option for users looking for the utmost quality, purity, and potency in their creatine. This creatine is known around the world for its high quality and purity, which is due to their careful selection of raw materials, technologically and patented system for synthesizing creatine. There’s not much that can be said about creatine that you don’t already know. It promotes lean mass gains, improves cellular hydration, enhances strength, accelerates recovery, and even boosts brain function! Simply put, if there’s one supplement you need to be taking, it’s creatine, and the only form of creatine you should be using is Creapure® creatine monohydrate!
Helps promote lean mass gains
Helps promote increased strength
Enhance muscle recovery
Helps improve anaerobic capacty
Milk is made of two different types of protein. These proteins are known as casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a protein that is complete. Reason being that whey contains all 9 essential amino acids. It is also low in it’s lactose content.
Whey protein has many benefits. Here, I’ll explain what the benefits are:
Assisting in weight loss: A study of 158 people was published in Nutrition & Metabolism. The individuals who were given whey “lost more more body fat and showed a preservation of lean muscle compared to subjects consuming the control beverage.”
Anti-cancer properties: Favoring results were published in the journal Anticancer Research for the use of whey protein concentrate in cancer treatment.
Lowering cholesterol: Studies have show, when whey supplements were given to 70 overweight men and women for 12 weeks and measured a number of parameters(lipid and insulin levels. They found that “there were a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group).”