Increase Your Bench Press Strength FAST!
Vložit
- čas přidán 11. 10. 2022
- Do this trick to Increase Your Bench Press Strength FAST from Strength Coach Dane Miller.
Get a STRONGER Bench Press with our Plateau Breaker Bench Press Program! 🥇💯🥇
👉 www.garagestrength.com/produc...
#shorts #speed #strength
LISTEN TO OUR PODCAST 🎙🏆🎙 @Masters Of Sport Podcast
👉 / mastersofsportpodcast
👉 feeds.megaphone.fm/HUM1295049334
Get a STRONGER Bench Press with our Plateau Breaker Bench Press Program! 🥇💯🥇
👉 www.garagestrength.com/products/plateau-breaker-advanced-bench-press-program
Bro, i love u channel name HAHAHA, the university of squat, the house og hipertrophy the garage strength XD
Nice content bro
Nice deltron 3030 shirt👍
Could the same or similar trick be used for deadlift, squat or overhead press?
HHHHHmjHHHH
Would you mind if you explain more i didn't get it i lose always to mathematics
sir, no one watching this benched 405
Got ya !
Bruh, I have. Almost tho.
He just trying to flex to show he's an authority on the matter, nothing to worry about.
My mom can... just saying
And yet I can...
Let's say you hit 405
Me looking at my 185...
185? You strong as hell bro 💪
Bro I've been stuck at 135 there are a lot of people worse off than you lmao
@@Etriant same but today I finally did 145 for 2 reps
My bench is by far my worst out of deadlift and squat
Good shit dog, just did 135 for 8 after warm up the other day while benching and was not expecting to at all lmao, stay consistent.
Bro if you bench 405 you ain’t watching this video 😭😭
If you bang out 405, you have made it, and no one needs to tell you what technique to use.
@@donaldkasper8346 exactly!
the program still works regardless of ur bench
I am. But he said nothing. 😅😅😅
i hit 405 but i’m mad i can’t break above it lmao
Ummm...if I ever hit 405 I'm not gonna complain about a "plateau".
@@docbeastpants I appreciate the confidence but I topped out 350 thirty years ago. 405 ain't happening.
Yeah you will 😅
Whatever it is in life we always want more.
this actually works went from 105 to 115 in 1 week
good job bro
Keep going man❤
Well done dude
@@ColonelEMHouse now we at 135!
@@drewburch5841 any tips I can’t even do a 100 and I’m 220😢
Should I do partial reps also...
No you can do full reps and fatigue your triceps prematurely leaving the chest half worked
@@jigc23 Partials reps aren't fully working the chest either. You'd be better off taking a wider grip than doing partial reps.
No
czcams.com/video/h0Upc7fqP2E/video.html
@@jigc23 exactly, the little kids don’t understand that
i weight 149-153 and i just hit 200 on bench!
That is quite good, 1.33 times bodyweight is no joke!!
Next stop: 1.4, then 1.5.
💪
@@efisgpr 143bw 245 bench now haha
@@cozyyl what did you do to gain those 45lbs in 5 months? Did you do this 80/60 routine?
what did you do pls
@@bobmitch9313 beginner gain.
Lets say I hit 405...I'll just say it and never show it!
first step:
bench 405
ain't no way he saying we should do a 3x17 💀💀💀
Had to rewind 2x
Stay small and weak
with 1 min rest lol, never gonna happen with 60% of 1RM
The black and white is actual footage of me at the gym
And it won't get better... 😩
Not 15 reps, nor 20, but , dammit… 17 reps is the magic! :)😊
16 isn’t enough.
18 is too many.
@@ColonelEMHouse Never over 10 for me, or I switch to slow pause reps at various lift points and never lock out at the top.
@@ColonelEMHouseif you stop at 17, your pec instantly explodes
The 3 sets of 17 doesn't seem possible 😐 after doing the 3x5
Na usually its good to start heavy and go light for reps after but 3x17 is a lot of reps i agree w that. The 3x5 wont give you a pump or too much fatigue it’s focusing more on the CNS
@@RichL4899 depends on the weight u guess but if I'm doing 3x5 normally it's heavy af
@@markambrose66 same here I usually drop down a significant amount after a 3x5. Personally never done 3x17 after heavy bench
17 is overkill. Doubt you'd manage 17 after 3 sets of your max. But it's something to strive for to break through the plateu. Once you get all sets of 17 the plateu should be gone
I tried it after seeing this video, and after my 3x5, I got the 17 reps the first set and was dead af, the second set I worked to failure around 10 reps, 17 is insane volume. 3x12 would probably be better imo.
"Say you bench 405"
*Cries while holding my 405 DL PR
*Edit: it's a joke y'all, I'm proud of my PR just poking fun at the video
I could probably put on that much weight in fat before I could develop to bench it.
That’s a very impressive deadlift bro
@@Swof99 fr this guy delusional or something
@@jimit.4220 or wants attention
@@jimit.4220 naw everybody on social media makes their impressive achievements look really unimpressive so now people think everything they do sucks and are envious of everybody who’s doing better
It’s sucks because I barely lift and I look huge. My muscles show easily but I’m nowhere near as strong as I should be. I know it’s a half blessing, but I need to get stronger.
Had the same issue for a while bro. Too much hypertrophy work, and not enough strength work.
I would suggest jumping on a beginner strength program, such as the 5x5 or similar. You'll be shocked how strong you can get, and quickly.
As a plus, it's also a lot of fun, as you get to add weight pretty much after every workout, at least in the beginning. Makes you feel like you're leveling up 😂
Lol yeah it’s pretty embarrassing cause I have broad shoulders but can’t lift for shit especially now. I remember my senior year some freshmen were saying I look like I lift often but I struggle with only 315 on deadlift, pretty sad.
Do 3 rep sets and become a god
Love the deltron shirt bro. Legendary old school hip hop
Let’s say you bench 405!
Me with one 5 pound plates on each side:
6 working sets with 66 reps of just bench. Is that your only exercise for the day sheeeesh
Add in some lat work and triceps and you're set.
"Upgrade your brain matter" I listened to him because of his shirt
Deltron 3030 shirt 💪🏻 this man knows
Bro no one else noticed 😂😂 del 🐐
We got a man of culture I see, dudes rocking a Deltron 3030 shirt!
I really miss the sound of metal 45s rattling
Fr The best sound ever
similar to what I have been doing, allso rest and nutrition is key
3x17@60% 1RM sounds physically impossible…but I’m gonna try it anyway.
I could increase my bench or I could get crushed under the bar…either way it’s a win😂
Yeah I got 14 1st set had to drop 10 more lbs 11 then 10 reps. Don't think this is physically possible
Your 1RM is 67% more than 60% of it.
100/60 = 5/3 = 1.67
If you can not do that weight 24 times, something is wrong with your muscular endurance. Time to fix it. This will do that.
👍
Love this approach. It really helped break through a sticking point and the gains started flowing again. Solid advice. Respect
Let's say you bench 405
Me: 275 take it or leave it
405. Ok i am at 135
Any tips I can’t even do that
@@muza45bulk
Great half reps
Says the guy that can’t bench 225
@@c.d8455 what does that have to do with his shity range of motion
And very little TUT
Its fine, he worked the hardest area anyways.
My first thought as well. I can't move 405, but I always thought full range of motion mattered.🤷♂️
This felt like a personal attack as I’ve plateaued on bench for the past 4 years 😂
I know the feeling 😪
Brooo that sounds like torture. Increase total volume repsxsets try some new exercises, tempos and grip width. If that doesn’t help then get a coach.
What the hell, man... 4 years stuck on a plateau means your program is pure filth!!
You will get passed it I was stuck at 285 for like 2 years lol. Then got to 300 then got to 315 then 325 now within in a year and only put on about 3 ibs of lean mass just started focusing on small weaknesses and tweaking them.
4 years plateau??? You're doing it wrong, man. Unless you're benching 200+ kgs. Then it's okay to plateau there because that's going beyond what we normally should be able to lift.
Nothing sounds cooler than old school iron plates smacking together. Maybe a slap shot hitting the post is a close 2nd …
And I been stuck at a Plateau😭That shit was Hilarious Bro✅🏆
Im 160 I hit 205 and I been working out for 4 months
The math ain't mathing...
I tried this. Did 3x5 with 80%. Then 2x16 with 60%, the last rep being an insane grinder. Also took 3 min rest between every set. Once I hit 3x5 + 3x17 think I'm past the plateau.
235lb 17 reps is crazy
at 147, 1RM at 231. usually do 5/5 at 80%. might need to incorporate this new program
벤치 plateau 왔을때 : 80/60 drop
80%의 무게로 5개씩 3세트 수행, 쉬는시간 2-2.5분
60% 무게로 17개씩 3세트 쉬는시간 1분가량
Very relatable 405 for sure can bench whisky barely being able to bench 155
My max bench is 220 so I did 3x5 (175lbs) but couldnt do 3x17 (135lbs). I did 14,10,10. 17 reps is some pretty crazy volume after the first 3 sets
That's because you should be doing 130lbs.
But did it help tho?
@@slowgainsnonstop2882 Im not sure, my tested max bench is 225 now but I think I do a little bit heavier. I just did 5x5 for the major lifts consistently and eventually got there.
@@Tehnubwaffle its funny i just tried it out for my incline bench session. I will post the video on my channel. The workout was crazy but I loved it.
I see you with that T-shirt✊🏾
SERIOUSLY?! This seems so simple yet BRILLIANT!!!! Rad!!!!
This is brutal
Great stuff! Can it apply to squatting or any other exercise?
What’s with the number 17 sir? Thanks
Bounce that bar bro!!!
I like this method, been doing it for about a year and my strit curl has gone from 135-165. Hit all the muscle has to offer so it all responds!!!
when you gotta gain, you gotta gain!
Awesome shirt dude
Can this apply to the squat aswell
I rotate my days between 4 sets of 12 and pyramiding to max and it went up super fast no plateaus
Can you explain more how you did this
Dope f***ing shirt!
In high school back in the 80s, we did a similar workout. We'd start with our one rep max, and drop 20 lbs Per set until you get to the bar. Each set was maximum number of reps
Can you share your full high school program with us?
@@steelphantom9105 in regard to the original video, I did just that with my comment. If you're talking about what our coaches had us do, that was over 30 years ago...one, I couldn't possibly remember, and two, it was pretty much your run of the mill high school athletics program. If you played sports in school you should have an idea.
I really don't know what you're asking
So yall did each set until failure
@teagan410 yes. Exactly
Can anyone say "full range of motion"?
If he can’t back this up with a controlled study then this is nothing more than bruh advice.
nobody does this kind of studies (most of the studies include untrained individuals). the problem with this video is his form and the fact that there is not anything special about 17 reps and all the shit he is saying
He's doing 17 reps of 5 over my max ); dang bro
This works great!
And I do half moviment to?
Range of motion has left the chat
I've been stuck a between 275- 315 on bench for about 10 years. Struggling on a 275 for 1 feels bad
Tempo on point
All he said was muscle hypertrophy in a scientific way. “Sarcoplasmic”
I might be wrong, but it med school we learned that “sarco” meant flesh, so that doesn’t make sense to me
There is a big difference between myofibrillar and sarcoplasmic hypertrophy. I could explain it but you be better off looking up what it means, a lot of people don’t know the difference
@@charlesborel8493 same thing muscle hypertrophy is the general term, sarcoplasmic and myofibril are just two parts that make up muscle hypertrophy
good idea!
Why are you avoiding the lockout? Shoulder issue?
Arthritis in one elbow. Can't extend any further.
@@GarageStrength gotchu
it is advisable to also do this 80/60 on Deadlifts and Squats? or should there be a more different/specific approach?
When do you max out ? Is this done multiple times a week?
Been in a plateau for 6 months 🙃
Try eating more? Training your shoulders and triceps hard as well? Train with dumbbells as well? Explore different rep ranges? ISO holds? Pin press? Different angles? 😊
Let’s say you hit 405
Yeah, right.
Nice deltron shirt
What's with the half rep's? 😕
I am working to get 315 as a PR and this one was rough.
Like it Dane! I'm gonna try this cos I'm that guy!
I like this idea for plateaus like he said but you should probably do this workout with only one exercise like once every other week because your gonna need the time to recover.
This what I been looking for
how long do you follow this program for? 1 month?
Can we apply this for squats and deadlift as well 🤔
Great advice, I might try those half reps next time too 😅
How about 3 x 5 with full ROM and more TUT by going slower ?
if he followed this advice his max would not be near 405.
Love that bounce 😎
Can this be ideal for squat and deadlift as well?
The black and white part tho 😂
just did this, great workout good pump
Damn son your throwing around that weight like it’s just the bar
"And it won't get better... 😩"
🤣
Are fast explosive reps with a controlled down portion, better for strength building than overall slow controlled reps?
Is it ok to do it half reps and banging the weight of the chest cause that’s what you did
Makes you feel alpha so yeah
I know people disagree but working the narrower range is so much safer and keeps constant tension/utilizes strongest range. More and heavier reps in your strongest range still increase growth and power.
I've always been amazed at some guys that don't have much muscle mass;Yet!They have a great bench press.
Should you warm up before you do this and if you should how do I warm up?
Can i also do that at other movements like incline benchpress in the Same workout, or would that be too much volume. i am still a beginner and 15 yr old and my Bench PR is 160.
I am a high school student who runs track. I run the 400 meter dash and I am stuck at 50 seconds and was wondering what program or programs I should use to finally break that barrier?
All the way up. All the way down. All the way up. All the way down.
405!! man I'm lucky I can do 225 for 6.
Lol facts
This actually does work. Did something very similar to break 405 first time.
I did more focus on negatives, overloading, isometrics, and 30-50% 10x10 mixed with alternating heavy days.
Then 1x per week very high volume sets, like 225 for 50+ reps total.
Only used low rep, heavy heavy sets to track and measure progress for the most part.
And if you bench sucks, train your back... Train your rotator cuffs muscles EVERY DAY, every warmup first do a pull before you even touch the bench.
You'll be happy when you don't look and feel like shit and still have a garbage bench.
This shit works.
Yooo the shirt!!
Go slower with full range of motion, and you’ll also get bigger muscles.
The man is a world class strength coach. He had 5 athletes in Tokyo.
Just do it and learn.
Taking tension off the pecs would be detrimental to their hypertrophy.
This is also a short about strength, not size.
Just do what he says and do it the way you said too...after your bench shoots up by implementing this. Over time,that will allow you to build a lot more.
Plus, sounds like you need to read up on maintaining constant tension. No disrespect, just seems quite clear.
We all learn and grow by exchanging information.
I disagree Ive gotten stronger by learning to explode with every rep with max power, going slower is good for looking bigger but it makes it harder to be explosive and lift more weight with reps of 1-5.
Hey I’m in my first year of really working out consistently and I’m genuinely asking for myself, but isn’t it better to almost lock your elbows out at the top? Like obviously not 100% lock but like 95-97%? I heard the extra bit at the top is really important. Is this not the case?
Who knew the way to improve a bench press is to bench press. Crazy.
I tried that workout 195 3x5 and 155 3x17 I was dead after could lift a thing