my chest sucked (well,sucks also now as I’m not completely satisfied) and I Always used pretty decent weights on flat bench,very rarely I used incline bench or decline…
because of sport done (american football) I used to train low reps,many sets,good form but fast eccentrics= TUL very low, FLAT CHEST…
I used to tink I was “delts dominant” for years Then - very recently- I decided to listen some good tips from STU yellin and lowered loads,good form,3 second eccentric,8/10 reps, short rest (about 1m for chest), bodybuilding type of work, after some months of this training I discovered to have upper pecs,I bought bands (influenced by J Meadows) and use it for reverse benching ; the Groove is fantastic ,is like to use a Smith machine.
I lower the bar slow but explode as fast I can every reps (kinda a dynamic effort-westside)
I trained chest twice per week,just two excercise; low incline,low decline,shifting the order each session,about 8 sets (3/4 sets of 8/10 then lowered the load and go for a 12/14 reps to failure), loads are “light”; about 90kg/200lb incline- 110/120 kg decline, never done an isolation movements; my chest was maxed/tosted out!
I thought to have become bigger but weaker,I was wrong;2 months ago I benched the same load when i was 50lb fatter/heavier… reverse benching helped me to become faster???
food for thoughts…any tip appreciated (as usual), ciao from Italy
[quote]bwilliamsr89 wrote:
I know what you guys are getting at. I don’t think he literally means form doesn’t matter, jist point A and B. I think he was exaggerating a bit to get the point across. The upper and lower power days are simply more about getting stronger. He wants a certain mentality. And i don’t think he is using the word power in its literal meaning either. He came to the conclusion that he’s never seen a guy squat or deadlift 5-600 pounds and be tiny, so he endeavored to do that.
Obviously the light(er) non load focused stuff like JMs training works, which is why Layne comes back later I’m the week for that type of focus. The program isn’t a either or. It’s both.[/quote]
I’m very familiar with Layne’s stuff and he’s one of my go-to guys actually. I could never ever see him endorsing “at all costs.”
[quote]bwilliamsr89 wrote:
I know what you guys are getting at. I don’t think he literally means form doesn’t matter, jist point A and B. I think he was exaggerating a bit to get the point across. The upper and lower power days are simply more about getting stronger. He wants a certain mentality. And i don’t think he is using the word power in its literal meaning either. He came to the conclusion that he’s never seen a guy squat or deadlift 5-600 pounds and be tiny, so he endeavored to do that.
Obviously the light(er) non load focused stuff like JMs training works, which is why Layne comes back later I’m the week for that type of focus. The program isn’t a either or. It’s both.[/quote]
I’m very familiar with Layne’s stuff and he’s one of my go-to guys actually. I could never ever see him endorsing “at all costs.” [/quote]
I guess you see him more as a bodybuilder than power lifter but hes successful at both, as I’m sure you know. That quote was directly from his write up on PHAT at another forum (not sure if that was clear from my other post). I really don’t think he meant use whatever form you have to to get the weight up. Just that he wanted to emphasise really pushing to get stronger.
I don’t think we disagree too much, sometimes its hard to convey a point over the internet. Lots of shitstorms result from this I believe(misinterpretations, inability to see sarcasm/humor, etc. And also, dam good job on the lean down. “Smaller”, but that’s some serious progress.