THE_GAME
Elite Member
Alright peoples, here is a compilation of articles from www.deepsquatter.com They are by one of the worlds greatest strength coach, Louie Simmons. For those of you who don't know who Louie Simmons is:
"He is the only lifter over 50 years of age to squat 920 and total 2100. Ranked 4th nationally in 2000 in the open division, Louie has squatted 920, benched 600 (at age 50), and dead lifted 722."
he ". . . has lead to the production of twenty-five (25) World and National champions, twenty-five (25) lifters who have totaled over 2000 lbs and a world record in the 400m dash by Butch Reynolds. Also, Louie???s methods of training have resulted in twenty-eight (28) 550 lb benchers, thirteen (13) 600 lb benchers, and four (4) 700 lb benchers. Also to his credit are twenty-five (25) 800 lb plus squatters, nine (9) 900 lb plus squatters, and three (3) 1000 lb plus squatters."
Here it is:
"Everyone likes to bench press, but no one likes to get stuck. Not making progress is no fun and sometimes grounds for retirement. Only the strong at heart will continue. But should anyone ever stall out? The answer is no. The problem is if you do the same training, you will get the same results.
To address the technical aspects of benching, we must determine what is proper bench press form. It has always been thought that you should push the bar back over the face. However, it makes little sense to do so. When a bar moves toward the face, many bad things occur. The delts are placed under great stress, especially the rotators, and no one wants that. Also, the lats are no longer involved in the lift when the bar moves toward the face. The bar should be lowered with the lats, not the arms. Without strong lat involvement, there is little chance that the bar will be placed on the chest correctly. It may land too high or too low. If it is too low, the delts are involved too much. If the bar lands too high, the triceps are involved too much. Strong lats will ensure the bar is placed in the correct position, that is, with the forearms vertical. In this position, an equal amount of delt, pec, and triceps are used in pressing. If you don???t place the bar in the correct position, delt and pec injuries are more likely to occur.
The path of the bar in the concentric phase (raising) should be a straight line. This requires the correct use of muscles. When the Clemson University coaching staff wanted to know which are the most important muscle groups for benching, George Halbert told them triceps are first, lats second, upper back third, and delts last.
The delts are almost always overworked, and the triceps are underworked. You see a lot of delt and pec injuries but not a lot of triceps injuries. This tells me that most lifters don???t train their triceps to the max. When the triceps, upper back, and lats are the strongest muscle groups, the bar will travel in a straight line, making the distance to lockout much shorter. Also, it does not require the arms to rotate outward, which causes injuries to the pecs and rotators."
Another excerpt:
"Lower the bar quickly, but under control. Lowering contributes to raising, or concentric, strength. Lowering a bar slowly will
build muscle mass but not strength.
The bar should be pushed back up in a straight line, not back over the face. This requires strong triceps. This path is a shorter distance and requires no shoulder rotation,
which is also much safer. The barbell will always seek the strongest muscle group; that's why most push the bar over the face. Their delts are stronger than their triceps. But it should be the reverse. One sees a lot of shoulder and pec injuries, but seldom do you see a triceps injury. Why? The triceps have never been pushed to their maximum, potential.
After bench pressing, go first to triceps work. Basically 60 total reps are done with dumbbells, broken down into 5 sets of 10 reps or possibly 7 sets of 8 reps. The palms should be facing inward, toward the body, when dumbbells are used for extensions. When a barbell is used, 40 reps should be done, bringing the bar to the forehead, chin or throat.
We do a lot of J.M. presses, named after J. M. Blakely: with a close grip, lower the bar to 4-5 inches off the chest above the nipples, hold for a split second, and press back up. This is a very effective exercise.
After triceps, do front raises with a bar, plate, or dumbbells. Heavy weights used. Also do side delts with dumbbells or a cable, rear delts, 4 or 5 sets of lats, a few hammer curls. Do delt and lat work by feel, but continuously do more and heavier weight."
There ya' go! I hope you learned something.
The game
"He is the only lifter over 50 years of age to squat 920 and total 2100. Ranked 4th nationally in 2000 in the open division, Louie has squatted 920, benched 600 (at age 50), and dead lifted 722."
he ". . . has lead to the production of twenty-five (25) World and National champions, twenty-five (25) lifters who have totaled over 2000 lbs and a world record in the 400m dash by Butch Reynolds. Also, Louie???s methods of training have resulted in twenty-eight (28) 550 lb benchers, thirteen (13) 600 lb benchers, and four (4) 700 lb benchers. Also to his credit are twenty-five (25) 800 lb plus squatters, nine (9) 900 lb plus squatters, and three (3) 1000 lb plus squatters."
Here it is:
"Everyone likes to bench press, but no one likes to get stuck. Not making progress is no fun and sometimes grounds for retirement. Only the strong at heart will continue. But should anyone ever stall out? The answer is no. The problem is if you do the same training, you will get the same results.
To address the technical aspects of benching, we must determine what is proper bench press form. It has always been thought that you should push the bar back over the face. However, it makes little sense to do so. When a bar moves toward the face, many bad things occur. The delts are placed under great stress, especially the rotators, and no one wants that. Also, the lats are no longer involved in the lift when the bar moves toward the face. The bar should be lowered with the lats, not the arms. Without strong lat involvement, there is little chance that the bar will be placed on the chest correctly. It may land too high or too low. If it is too low, the delts are involved too much. If the bar lands too high, the triceps are involved too much. Strong lats will ensure the bar is placed in the correct position, that is, with the forearms vertical. In this position, an equal amount of delt, pec, and triceps are used in pressing. If you don???t place the bar in the correct position, delt and pec injuries are more likely to occur.
The path of the bar in the concentric phase (raising) should be a straight line. This requires the correct use of muscles. When the Clemson University coaching staff wanted to know which are the most important muscle groups for benching, George Halbert told them triceps are first, lats second, upper back third, and delts last.
The delts are almost always overworked, and the triceps are underworked. You see a lot of delt and pec injuries but not a lot of triceps injuries. This tells me that most lifters don???t train their triceps to the max. When the triceps, upper back, and lats are the strongest muscle groups, the bar will travel in a straight line, making the distance to lockout much shorter. Also, it does not require the arms to rotate outward, which causes injuries to the pecs and rotators."
Another excerpt:
"Lower the bar quickly, but under control. Lowering contributes to raising, or concentric, strength. Lowering a bar slowly will
build muscle mass but not strength.
The bar should be pushed back up in a straight line, not back over the face. This requires strong triceps. This path is a shorter distance and requires no shoulder rotation,
which is also much safer. The barbell will always seek the strongest muscle group; that's why most push the bar over the face. Their delts are stronger than their triceps. But it should be the reverse. One sees a lot of shoulder and pec injuries, but seldom do you see a triceps injury. Why? The triceps have never been pushed to their maximum, potential.
After bench pressing, go first to triceps work. Basically 60 total reps are done with dumbbells, broken down into 5 sets of 10 reps or possibly 7 sets of 8 reps. The palms should be facing inward, toward the body, when dumbbells are used for extensions. When a barbell is used, 40 reps should be done, bringing the bar to the forehead, chin or throat.
We do a lot of J.M. presses, named after J. M. Blakely: with a close grip, lower the bar to 4-5 inches off the chest above the nipples, hold for a split second, and press back up. This is a very effective exercise.
After triceps, do front raises with a bar, plate, or dumbbells. Heavy weights used. Also do side delts with dumbbells or a cable, rear delts, 4 or 5 sets of lats, a few hammer curls. Do delt and lat work by feel, but continuously do more and heavier weight."
There ya' go! I hope you learned something.
The game
