Howdy... Question about explosive movements

Batdog · 18-Aug-03, 03:10 PM

Hello, new to this board but I see quite a few experienced lifters posting here.

Okay my question is this... does working both slow movements and fast yet controled explosive movements improve your strength. You see..years ago I was barely able to hit 225 for 8 reps. Now I've hit it for 21 times w/12-15 being my average abilty. My top end has always suffered though... I do alot of reps. Anyway..I was told years ago that working say 8 sets of 3's doing 65 percent of my max w/a sudden explosive movement at the bottom to top would increase my bench. Will...it did, I think. My number of reps went up and years ago I could finaly hit that fabled 3 plates.

You see...people have asked my "advice" now and then concerning bench and such now and then..and though I shy away from giving advice I will occasionaly tell them this... "you gotta work the fast twitchers and the slow twitchers" as far as your muscule cells are concerned. IS this correct advice?. It sure seems to be but... the world sure seemed flat at one time as well.

Oh and while I'm at it... I've a goal of nailing 315 for 8-10 reps. Right now I'm doing 265 for 11-12. I simply do 225 for 10, 245 for 10, 265 for 10/as many as i can....then another 265 set then I do 245 for 10 controled SLOW reps. Think this will put me at my goal? Or should I look at a different method.

Oh... I'm 36..been lifting since I was 19/20 (Army). Started off at about 160..wiegh about 210-220 now. I'm 6'2 as well...long limbed/torso.

Thanks.

NateDogg · 18-Aug-03, 03:26 PM

Do a lot of reading over at www.elitefts.com

What I believe you are describing is what Westside lifters would call a "DE" for "Dynamic Effort" day. However, it has less to do with slow twitch v fast twitch muscle fibers than it does to general neuromuscular adaptation. Meaning, the more muscle fibers you can "learn" to recruit in the first explosive movement of the lift, the more you will be able to get out of the hole with, and thus have more momentum to get through sticking points.

Alex(AJ) · 18-Aug-03, 03:37 PM

the greater your bar speed benching, more you're gona press. no reason to forcefully slow it down.

I don't know why you're doing so many reps; cut it down to 4-6range and you'll fly past 300 easily in no time (given you can do so many at 225)

chains (dynamic resistance) and pause pressing always help out the bench as well

Batdog · 18-Aug-03, 07:04 PM

Quote:

Originally Posted by Alex(AJ)

the greater your bar speed benching, more you're gona press. no reason to forcefully slow it down.

I don't know why you're doing so many reps; cut it down to 4-6range and you'll fly past 300 easily in no time (given you can do so many at 225)

chains (dynamic resistance) and pause pressing always help out the bench as well

Rgr, I simply enjoy reps... no idea WHY. I've seen the chains done.. never considered it myself. Maybe I'll try less reps and try to climb my bench up.

I appreciate the tips/info. I consider myself to be pretty experienced but I also realise there is alot I'm simply clueless about.

Batdog

abarlament · 18-Aug-03, 08:47 PM

Lower the reps, don't go to failure, do more sets. Even on your speed days, only do 3 reps, so you are sure you are giving them the maximum effort you can, then recharge and do another set of 3 a minute later.

Alex(AJ) · 18-Aug-03, 09:31 PM

Quote:

Originally Posted by Batdog

Rgr, I simply enjoy reps... no idea WHY. I've seen the chains done.. never considered it myself. Maybe I'll try less reps and try to climb my bench up.

I appreciate the tips/info. I consider myself to be pretty experienced but I also realise there is alot I'm simply clueless about.

Batdog

you may like reps but lower them if you really want to start packing on mass and major strenght. i'd say stick in the 4-8range. try 4-6 and 6-8, see which 1 u prefer

sami · 19-Aug-03, 03:59 AM

Quote:

Originally Posted by Alex(AJ)

you may like reps but lower them if you really want to start packing on mass and major strenght. i'd say stick in the 4-8range. try 4-6 and 6-8, see which 1 u prefer

OK AJ,
I hear you "preach" about this low rep range, which I use also most of the time but don't you think that the slow fibers need some work as well?

that is 12-15 rep range..

Batdog · 19-Aug-03, 07:57 AM

Quote:

Originally Posted by Alex(AJ)

you may like reps but lower them if you really want to start packing on mass and major strenght. i'd say stick in the 4-8range. try 4-6 and 6-8, see which 1 u prefer

Yea..went last night..did my "rep" thing again...did 265 for 14 (this is a personal best so I was pretty happy) THEN went to friggen 285 and did... 8... w/a pause on the last one. The last set really bummed me. It kind of woke me up as well... gonna start lowering my reps. Never considered myself "strong" on bench... simply fiqure I have alot of endurance. The most I've ever hit clean on the bench is 355. That was along time ago...maybe I can do better now. It would be pretty nice to outshine my late 20's days in my late 30's now,lol.

Okay..gonna post a different topic as well after I do a search and see if I can already find if something has already been posted.

I really appreciate the help/advice all. I goto a "health club" now and it just lacks the old school power guys I had around me for years and years at my old place.

abarlament · 19-Aug-03, 10:10 AM

Quote:

Originally Posted by sami

OK AJ,
I hear you "preach" about this low rep range, which I use also most of the time but don't you think that the slow fibers need some work as well?

that is 12-15 rep range..

They aren't really that important in a big bench. Seeing as the lift doesn't usually take 20 seconds. Most benches take at the most <10 seconds, that is mostly fast twitch fibers.

Alex(AJ) · 19-Aug-03, 12:18 PM

Quote:

Originally Posted by Batdog

Yea..went last night..did my "rep" thing again...did 265 for 14 (this is a personal best so I was pretty happy) THEN went to friggen 285 and did... 8... w/a pause on the last one. The last set really bummed me. It kind of woke me up as well... gonna start lowering my reps. .

good call. and lol about not being a strong bencher. you definately are, just need to lower it and really start blasting through (most people i know can't hit 265 for 14reps..that's insane)

Batdog · 20-Aug-03, 04:00 PM

Quote:

Originally Posted by Alex(AJ)

good call. and lol about not being a strong bencher. you definately are, just need to lower it and really start blasting through (most people i know can't hit 265 for 14reps..that's insane)

Heh...I compare myself w/you guys hitting 405+. Humality strikes me quick when I see some of those lifts.

This Friday I'm gonna max...or might wait till Monday. I'll see where I stand and take it from there. Once again thanks for the replies/info all.

Batdog

P.S. "handle" is from my mini-pinchers nickname. He's my bud.