Don't let the weight (or lack of weight) fool you. Very few people will be able to complete it regardless of how strong they are.
The challenge consists of 500 reps with the empty bar on the bench press (a 45 pound bar for guys, a 35 pound bar for girls). All the reps have to be unbroken. This means you can't rack the barbell during the set.
You're allowed to rest during the set, but only with the bar being held at arms length. You can't stop the bar on the chest at all during the challenge.
It'll also have an effect on muscle mass. Alex was sore in the chest and triceps for three days after the session. And while soreness isn't necessarily a sign that the workout was optimal, it indicated that the session had a significant impact on the muscles.
This method will lead to the release of a lot of local growth factors and will have a positive effect on the tendons. It would even be helpful for people with mild nagging shoulder issues.
THE CHALLENGE
The challenge consists of 500 reps with the empty bar on the bench press (a 45 pound bar for guys, a 35 pound bar for girls). All the reps have to be unbroken. This means you can't rack the barbell during the set.
You're allowed to rest during the set, but only with the bar being held at arms length. You can't stop the bar on the chest at all during the challenge.
WHY DO IT?
First to prove that you're tough and can handle the pain. Test your mettle.It'll also have an effect on muscle mass. Alex was sore in the chest and triceps for three days after the session. And while soreness isn't necessarily a sign that the workout was optimal, it indicated that the session had a significant impact on the muscles.
This method will lead to the release of a lot of local growth factors and will have a positive effect on the tendons. It would even be helpful for people with mild nagging shoulder issues.
