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Old 11-30-2011, 12:11 PM   #1
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Default Developing your raw bench - Part 1

LIFT-RUN-BANG: Developing your raw bench - Part 1

A couple of quotes:

Ok I want to address the weight gain issue with benching and squatting.

The squat and bench are the two lifts most effected by weight gain. Anyone who has put on weight know this to be very true. Gain weight, and those lifts shoot up without much special done to move them. The reason being is not really "leverages". I want to put this theory to rest.

Gaining weight does not increase your leverages or decrease your ROM enough so much so that you see such big leaps in a lift. This is "broscience" essentially. Gain 10 pounds and your bench will shoot up almost every time. 10 pounds spread across your body isn't changing the ROM enough to allow for such dramatic increases. If it were a ROM issue, then guys doing a 1 board press would see the same kinds of differences, but they don't. You can basically do about as much on a 1 board press as you can full ROM. So it is NOT a leverage or ROM factor here at play that causes the increase in strumph.

The reason for the increase is because the weight gets distributed over a larger area of mass. It's called distributed load.

This is one of the reasons why weight gain helps those movements so much. The fact is, gaining 5-10 pounds probably doesn't reduce your ROM in the squat or bench at all really. But gain 10 pounds and see if your bench doesn't shoot up like crazy. This is very simple. The weight you were lifting now feels like a lighter load because it is spread across more mass.

The same holds true for the squat.
Wrist over elbows benching position:

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