Jamie Bisset @strongbiz
774 Posts
50k Followers
548 Following
🏆 Strength Coach 🎓 Here to Help Educate 💍 @stephaniesanzo
774 Posts
50k Followers
548 Following
🏆 Strength Coach 🎓 Here to Help Educate 💍 @stephaniesanzo
SWIPE ➡️ To see my TOP 5 Bench Press Variations to increase your LOCKOUT strength (listed in no particular order) 💪⁣⁣⁣ ⁣⁣⁣ 1. Slingshot Bench Press⁣⁣⁣ 2. Block / Board Press⁣⁣⁣ 3. Bench Press with Chains or Bands⁣⁣ 4. Floor Press⁣ 5. Close Grip Bench Press ⁣⁣⁣ ⁣⁣⁣ WHAT’S YOUR FAVOURITE exercise to increase the lockout strength on the bench press ?? 🤔⁣⁣⁣
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Here’s what you need to know...⁣ ⁣ Our...⁣ ⁣ RATE OF ADAPTATION⁣ ℹ️ Meaning our ability to make progress ⁣ 📉 Drastically DECREASES as we gain more training experience⁣ ⁣ This is because our...⁣ ⁣ STRENGTH PERFORMANCE ⁣ ℹ️ Meaning our overall training capabilities⁣ 📈 Gradually increases as we gain more training experience (taking us closer towards our bodies physical potential)⁣ ⁣ Which therefore tells us that our...⁣ ⁣ TRAINING COMPLEXITY⁣ ℹ️ Meaning the level of change and specialised techniques within our training⁣ 📈 MUST INCREASE over time to further challenge the body and to ensure we can continue to make progress in our training (and avoid plateaus)⁣ ⁣ The question then becomes...⁣ ⁣ Which category do you fall into?⁣ ⁣ 1️⃣ NOVICE: Less than 1 Year of Training⁣ 2️⃣ INTERMEDIATE: 1-4 Years of Training⁣ 3️⃣ ADVANCED: 3-7 Years of Training⁣ 4️⃣ ELITE: More than 7 Years of Training⁣ ⁣ AND are you using an appropriate amount of complexity in your training?? ⁣ ⁣ 💡 HINT: Most people are using TOO MUCH complexity in their training (before they truly need it) 🤔⁣
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. Don’t do it 🙅‍♂️
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When it comes to deadlifts 💁‍♂️⁣⁣ ⁣⁣ One must decide...⁣⁣ ⁣⁣ 1️⃣ DEAD STOP REPS ⁣⁣ 💡 Pausing on the floor in between each rep⁣⁣ ⁣⁣ 2️⃣ TOUCH + GO REPS ⁣⁣ 💡 Tapping the floor without resting between reps⁣⁣ ⁣⁣ 3️⃣ BARE HANDS ⁣⁣ 💡 Using a mixed grip or hook grip⁣⁣ ⁣⁣ 4️⃣ LIFTING STRAPS⁣⁣ 💡 Using equipment to secure grip ⁣⁣ ⁣⁣ 🤷‍♂️ WHICH ONE ARE YOU ?? ⁣⁣ ⁣⁣ Like everything ... each method has different advantages and limitations 🤔⁣⁣ ⁣⁣ Here’s some of the benefits for each method:⁣⁣ ⁣⁣ DEAD STOP REPS⁣⁣ ➡️ More specific to a 1RM (more first reps) ⁣⁣ ➡️ Easier to maintain technique ⁣⁣ ➡️ Less Fatigue and Muscle Soreness (in comparison to touch + go reps)⁣⁣ ⁣⁣ TOUCH + GO REPS⁣⁣ ➡️ Allows you to overload (achieve more reps)⁣⁣ ➡️ Easier to maintain momentum and bar path⁣⁣ ➡️ Increases time under tension which arguably increases the potential for muscle growth (hypertrophy)⁣⁣ ⁣⁣ BARE HANDS⁣⁣ ➡️ More specific to competition⁣⁣ ➡️ Increases grip strength ⁣⁣ ➡️ Better representation of true strength ⁣⁣ ⁣⁣ LIFTING STRAPS⁣⁣ ➡️ Reduces fatigue making it easier to recover⁣⁣ ➡️ Maintains hand health and avoids callus tears⁣⁣ ➡️ Increases potential to overload the movement⁣⁣
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This is a “Z Press” ⁣⁣ ⁣⁣ Think of it like a floor press for the shoulders 💁‍♂️⁣⁣ ⁣⁣ It has similar characteristics and benefits to the floor due to the elimination of the legs 💯⁣⁣ ⁣⁣ Many people assume that movements like the Bench Press and the Shoulder Press are exclusively for the upper body .. but the truth is that the legs still play an important role during both these movements 💡 ⁣⁣ ⁣⁣ The role of our legs during any pressing movement is to ground our body and stabilise our truck 💥 Pressing from a stabile base allows you to generate a higher level of force production through the upper body 💪 ⁣⁣ ⁣⁣ Therefore, if we remove the legs from any pressing movement .. it will seriously compromise stability 🤷‍♂️⁣⁣ ⁣⁣ So why would you do it ?? 🤔⁣⁣ ⁣⁣ Well, eliminating the legs allows us to place more emphasis directly on the upper body 🙏 Many people often overuse their leg involvement during these pressing movements to “hide” their true upper body strength 🤭 So giving the upper body some more direct work is a great way to expose and strengthen the upper body in an exclusive manner 🏆⁣⁣ ⁣⁣ In regards to the Z Press specifically...⁣⁣ ⁣⁣ Sitting in this position not only has the benefit of strengthening the truck / upper body .. but it also has the benefits of improving the mobility in the hip flexors and flexibility in the hamstrings 🦵⁣⁣ ⁣⁣ It’s a very challenging movement and for many it will be a bit hit to the ego .. but in the long term - this movement has numerous benefits which just can’t be ignored 🙅‍♂️⁣⁣ ⁣⁣ Give it a shot 👊⁣
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I must admit ... in the past I have been someone that would overlook small technical errors ... perhaps “overlook” is the wrong word ... I would see them and try to work on them ... but I would still ALLOW them to occur in my training and just try to address the issues over time (rather than addressing them right there and then) 🤦‍♂️⁣ ⁣ You see we have 2 max’s or zones that we can work with in our training...⁣ ⁣ 1️⃣ TRUE MAX⁣ Heaviest lift possible irrespective of technique⁣ ⁣ 2️⃣ TECHNICAL MAX⁣ Heaviest lift possible without any break down in technique⁣ ⁣ Generally speaking .. I think most people will rely on their “true max” over their “technical max” 💯 Nobody likes to talk about it .. but we all have an ego that seeks validation 😳 Therefore many of us will be tempted to lift heavier than we know we should 🤷‍♂️ However .. IF we can resist the temptation .. I think there is even greater validation in your long term results (rather than your short term efforts) 🙏⁣ ⁣ Think of it as if there are 2 zones that we can use on our training which each have the following outcomes:⁣ ⁣ TRUE MAX⁣ ➡️ Best for Short Term Progress⁣ ➡️ High likelihood of Stalling⁣ ➡️ Encourages Bad Technique ⁣ ➡️ Risk of Injury⁣ ⁣ TECHNICAL MAX⁣ ➡️ Best for Long Term Progress⁣ ➡️ Greater Potential to Overload⁣ ➡️ Reinforces Good Technique⁣ ➡️ Better Muscle Activation⁣ ⁣ 💡 Check yourself - before you wreck yourself⁣ #foodforthought⁣ ⁣ 🎥 This video features some high bar squats at 190kg / 419lb⁣ ⁣ 📝 Notice on the last rep of this set that my torso starts to tip forward ?? I definitely could have done more than 3 reps here - but my technique would have continued to break down with every additional rep 🙅‍♂️ This would have shifted me into the “true max” zone - rather than working in the “technical max” zone ⁣
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Periodization is a systematic way of structuring your program to achieve a long term training goal 🏆 Periodization splits your training cycle (program) into seperate blocks 💥 Each block has a slightly different purpose but all of the blocks progressively build towards the main objective of the overall training cycle 💡⁣⁣ ⁣⁣ Our bodies are smarter than you think 🤓⁣⁣ We have an amazing ability to accomodate to any ongoing stress (note that training is a considered to be a stress) 💁‍♂️ So the downfall of this is that we can become quickly desensitised to a certain style of training if it is repeated for a long period of time 🤔 Therefore, we need to allocate times to change the type of training in our program (fluctuating things like volume, intensity and specificity) to ensure we can continually make progress over a long period of time 💥⁣⁣ ⁣⁣ This graph represents a common form of periodization:⁣⁣ ⁣⁣ PHASE 1 : General⁣⁣ High Volume / Low Intensity / Low Specificity⁣⁣ *Commonly referred to as a “Hypertrophy Block”⁣⁣ ⁣⁣ PHASE 2 : Special⁣⁣ Mod Volume / Mod Intensity / Mod Specificity⁣⁣ *Commonly referred to as a “Strength Block”⁣⁣ ⁣⁣ PHASE 3 : Competition⁣⁣ Low Volume / High Intensity / High Specificity⁣⁣ *Commonly referred to as a “Peaking Block”⁣⁣ ⁣⁣ PHASE 4 : Transition⁣⁣ Minimal Volume / Taper Intensity / Mod Specificity⁣⁣ *Commonly referred to as a “Deload”⁣⁣ ⁣⁣ 📝 NOTES⁣⁣ Volume = Total Workload (Sets x Reps)⁣⁣ Intensity = Weight (% of 1RM)⁣⁣ Specificity = Types of Exercises relative to the main Goal⁣⁣ Block Duration = Typically around 4-8 Weeks⁣⁣
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Here’s a free Wave Loading Template ⁣⁣ ⁣⁣ You could use this for any of your main compound lifts (Squat, Bench Press, Deadlift, Overhead Press) 🙏⁣⁣ ⁣⁣ Wave loading consists of multiple “waves” 🌊⁣⁣ Each wave contains a series of reps (eg 7,5,3).⁣⁣ ⁣⁣ The 1st wave serves as activation/ preparation 🔥⁣⁣ ⁣⁣ The following waves progressively increase in weight which forms the majority of the work 💪⁣⁣ ⁣⁣ The theory is that weights “feel” lighter after handling a heavier weight 🤔 This concept is know as Post Activation Potentiation (PAP) 💥 So the Wave Loading strategy allows you to increase your performance after each wave 🏆 ⁣⁣ ⁣⁣ [NOTE: Increased performance will only be possible if the initial wave isn’t too heavy and doesn’t inflict excessive fatigue] ⁣⁣ ⁣⁣ ——————————————⁣⁣ ⁣⁣ This program is structured using these 4 different types of waves:⁣⁣ ⁣⁣ Week 1 - 7,5,3⁣⁣ Week 2 - 6,4,2⁣⁣ Week 3 - 5,3,1⁣⁣ Week 4 - 3,2,1⁣⁣ *Each session consists of 2 waves ⁣⁣ ⁣⁣ ——————————————⁣⁣ ⁣⁣ Give it a try and let me know your thoughts 👊⁣
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