gareth

What is the best exercise speed for the max effort part of westside workout 1 0 1, 2 0 2?

Mudge

For the negative whatever is comfortable, which for me is pretty slow for benching, not so much for other things. On the positive, there is no reason at all to waste time burning up your power - get the weight up.

If you look at the really strong raw benchers (assuming you train raw mostly), they launch it up fast.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

Saturday Fever

There is no tempo. Lower the bar as fast as you can, but keep it under control, to maximize the stretch reflex. Once the bar has touched your chest, push as hard as you can.

yay.

CowPimp

Bingo.

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

MySpace

Mudge

And to avoid injury.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

Saturday Fever

True dat.

Likewise, if you're not benching in a competitive fashion, you may want to disregard speed work altogether. In a competitive bench, you touch the bar to chest and must hold it there until instructed to lift. This is where speed work comes in. You're training yourself to produce a lot of force really quickly from a dead stop.

If you're benching "touch-and-go" there's no reason to do speed work as the stretch reflex will make up for it.

Just food for thought.

yay.

Mudge

The Metal Militia way, for anyone interested:

http://www.metalmilitia.net/articles...iningStyle.htm

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks