Originally Posted by AKIRA

Hmph. I remember CowPimp saying otherwise.

Originally Posted by AKIRA

Touche

So how would you go about it? Say you have a potential client who wants to train for a strength contest at his local gold's. What would the training program look like? His current stats are...mine.

Originally Posted by REP REP

well i normally grip the bar at the groves...which is fairly wide...most ppl say that grip really focuses on the chest....in response to the weight of the bar it is actually 55 pounds...so it will in some way inhibit my lift but to me if i can easily lift 80 ponds dumbells why can i at leat make 12 easy reps with the barbell with 45 pounds per side????....in response to how my training routine is...on tuesdays and thursdays i STRICTLY do legs....and on the other days i rotate either between chest and back, arms and shoulders, chest and arms, back and shoulders and oh yes of course abdominals....i often switch up those days to shock my muscles for maximum results....in response to the personal training so sorry to say but the trainers in my gym are all messed up...they at first dislike each other and always criticize the other trainers methods...i was gettin personal training but i stopped that upon learning the situation....so thats it there guys...any more thoughts??

Originally Posted by P-funk

i would use an upper/lower training split. i woudln't neccessarily bench on both upper days though. on one day i might do a variation like a lock out, a board press, fat bar, etc....on the other day, i might do DBs, or inclines...I may or may not do speed work depending on how your power levels are....I may have very little to start with during the first block and work more on eccentric strength (to develop deceleration and enhance connective tissue) and then increase the volume with it during another phase of the lifting.

Originally Posted by AKIRA

Sounds good to me.

Whats lock out? I am picturing the concept being like a rack deadlift, as in focusing on the last part of concentric (locking out.)

What is a fat bar? Is it exactly that, a fat bar?

Would even bother with doing flies or machines on the second day?

Originally Posted by AKIRA

Ok, last question..

On the first upper day, I assume this bench work would be done first, but how many exercises should be done? 1 board press exercise then regular upper stuff? Then on light day, 1 DB Press exercise then regular upper? Or do we have 2 exercises?

make that 2 questions.

The fat bar, is this just a regualr bench press with a fat bar? What does the fat bar do for benching? I thought fat bars were mostly for grip work.

Originally Posted by AKIRA

In any case, I wonder how odd Id look coming INTO the gym with a barbell.

Originally Posted by Duncans Donuts

Wide grip shortens range of motion and reduces pectoral involvement. Focuses more on anterior deltoid motion. Also, the reason you are so embarrasingly weak compared to the db press is because of the concept of specificity as it relates to the neurological programming differences between the two exercises.

that said, you clearly need to lower the volume, in my opinion.

Originally Posted by Duncans Donuts

During a bench press the pecs perform shoulder joint adduction - in other words the pecs draw the arm in front of the chest. This means the wider the grip, the less arm adduction takes place and thus the shoulder joint is compensating and taking over a lot of the work. also the wider grip angles the arm from 90 degrees to 50-60 degrees, thus decreasing the range of motion (probably by as much as a foot).

also there is more freedom of motion and freedom of error on a db press, thus severely altering the motor programs that your nervous system generate to effectively perfrom the exercise. this is why some people are efficient at one or the other but not both unless they are actively performing both.

Originally Posted by DOMS

At this point, I'm convinced that you're a bot placed on the web by MIT.

Originally Posted by Duncans Donuts

I was programmed with the ability to make people hate me.

Originally Posted by Duncans Donuts

During a bench press the pecs perform shoulder joint adduction - in other words the pecs draw the arm in front of the chest. This means the wider the grip, the less arm adduction takes place and thus the shoulder joint is compensating and taking over a lot of the work. also the wider grip angles the arm from 90 degrees to 50-60 degrees, thus decreasing the range of motion (probably by as much as a foot).

also there is more freedom of motion and freedom of error on a db press, thus severely altering the motor programs that your nervous system generate to effectively perfrom the exercise. this is why some people are efficient at one or the other but not both unless they are actively performing both.