Message frequency varies. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Message and data rates may apply. If you are a novice or beginner, you should be reading the 55 program. As you have probably noticed, there are no specific isolation movements listed. This type of split has the advantage of giving your muscles a full week of rest between workouts. In any true strength program, . Unlike other overloading methods for bench press like using boards, the Slingshot allows you to move the weight through a full range of motion. James is capable of pressing the 200 pound dumbbells for reps but only used the 100s to 130s during this training cycle. Pressing off of pins eliminates the stretch reflex and forces your muscles to work much harder to overcome inertia in the bottom position. Why are you trying to milk out an extra 5 pounds on pull-overs, when you could easily switch to rows and get better muscular stimulation (because your body is so used to pull-overs)? After 3-6 weeks your body will get used to them and they will stop providing you with any real benefit. If you are the average powerlifter with a bench press stuck in the low 300s then this might not be your best bet. If you are going to use Josh Bryants unique form of bench press programming, then I highly recommend you start out by deloading every 4th week. A: 5 rep maxuse a weight that you can do for roughly 5 reps. A: For these you need to bench press in the squat rack and set the pins just below lockout for high presses, and just above the chest for low presses. Lets use the same example of 5 X 5 at 70%. Slingshot Bench Press; Bench Accessory 2: Standing Overhead Barbell Press; Incline Bench Press; Seated . Option #2: Bench press once every 7 days, two push workouts per week. Here is what Chad Wesley Smiths heavy accessory days typically looked like: And here is what Julius Maddoxs typical heavy accessory day looked like: As you can see the bench press accessory days can be organized in a wide variety of ways. Josh used a rather unique training split that he called the 9 day work week. Basically he stretched out his normal 7 day training schedule over 9 weeks. 54. Here is what James overall training cycle looked like: The isometrics can be used at the beginning, middle, or end of a typical bench press peaking cycle. You can click right here to watch the training video for the week 6 heavy bench workout: You can click right here to watch the training video for the week 6 accessory workout: **Performed at 90% of his projected 1-rep max. Some of Joshs bench press secret weapons include compensatory acceleration training, overcoming isometric contractions and targeted supplemental and accessory exercises designed to annihilate your weak points in the bench press. This technique is so powerful because it works through autoregulation. Many of his athletes train heavy for 3 weeks followed by a 1 week deload workout to recharge the central nervous system and to allow your body to super-compensate. Secondly, it provides a better biomechanical position. Mark Bell also makes wrist supports called Gangsta Wrist Wraps. Therefore, the Slingshot might be an effective external cue to tuck the elbows, which would allow lifters to practice the correct motor pattern. One of the benefits of this approach is that you can perform a lot of volume on the bench press itself without accumulating too much central nervous system fatigue. The following procedure will be followed for the purchase of either a bench or . It also isn't prohibitively expensive. Take the Bar Through a "J' Path. View our Privacy Policy and Terms of Service. Introduction Part 1: Overview Part 2: The Top Set Part 3: Compensatory Acceleration Training Part 4: Overcoming Isometrics Part 5: Supplemental Lifts Part 6: Accessory Work Part 7: Deload To Reload But choosing the second option, with each session you were able to lift much more on average. 5440 West Sahara Ave.STE 205, Las Vegas NV. Explore, Dream, Discover.. However, we know from practice that handling heavier loads by using overloading methods can be a psychological benefit to some lifters (i.e. * By entering your phone number and submitting this form, you consent to recieve marketing text messages (such as promotion codes and cart reminders) from Mark Bell Sling Shot at the number provided, including messages sent by autodialer. I've been benching twice a week, one day comp bench and the other with the slingshot, no other bench variations, just some assistance work and I'm making progress. Chad Wesley Smith was a world-class powerlifter who set a world-record in the squat when he squatted 900 pounds raw. If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. If you respond well to a higher-frequency approach then you definitely want to check out this program. This site is owned and operated by PowerliftingTechnique.com. It allows you to use much, much heavier weight than you are used to. You can click right here to watch the training video for the week 1 heavy bench workout: You can click right here to watch the training video for the week 1 accessory workout: **Performed at 81% of his projected 1-rep max. (2019), the slingshot was found to reduce the muscle activation of the tricep through all rep ranges. The Journal of Strength & Conditioning Research. The Maddog Slingshot has the most resistance out of all the Slingshots. The Slingshot can enhance volume-loads during performance of bench press using unaided maximal loads. The material stores energy at the bottom, and helps pushing the weight from your chest on the way up. This will ensure the third fundamental principal described in the intro to this article is covered and youll be on your way to a two plate bench as most gym enthusiast wonder how many people can bench 225 pounds, and youll proudly be able to say youre one of them. Jump to the Routine 3 Days 11 Yes Edgar Artiga Day by day we toil among our fellow iron warriors, heaving weights thousands of times over the course of our training journey. Why just initially use high frequency then? Show's over. The left is where you want to be, with everything in alignment. Your information has been successfully processed! Influence of the Slingshot bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters, The Slingshot can enhance volume-loads during performance of bench press using unaided maximal loads. Dugdale, JH, Hunter, AM, Di Virgilio, TG, Macgregor, LJ, and Hamilton, DL. I will explain why and when you should use the Slingshot, the types of Slingshots, and how to implement it into your training. In other words, the Slingshot is a tool for overloading. here are some stats: height: 5'9. weight: ~200-205lbs (stayed in this range the entire program) bench: ~275lbs 1rm to ~315lbs (lifetime PR) the 275lbs as a 1rm is a bit of a sandbag as i workout alone and hadn't truly maxed on the . If you feel like you can do more on a given day, and you are looking to absolutely maximize your bench, you need to. Once youre finished, do an additional 2-3 sets of 5 using more weight with the Slingshot. Before we continue, something needs to be said about the myth that arching your back when lifting is bad. The bench press is a surefire way to add meat to your pecs as long as your mechanics are sound. Thank you Josh for sharing your gift with the world. The Slingshot is primarily used to handle heavier loads for the same or more repetitions compared with the raw bench press. This allows you to expose your muscles to much greater loads than they would otherwise be capable of lifting. The Original Sling Shot will allow you to handle about a 10% overload in the bench press while avoiding the pain that comes along with pushing your body to the limit. As you can see, the descent path is very much the same for all three. RPE allows you to do this. Let me be clear: the Slingshot is not a magic cure for training through injuries. Go home people. 26 Powerlifting and Powerbuilding Programs | FREE Downloads, Shoulder and Elbow Pain While Bench Pressing, Raise your chest and think about touching the ceiling with your sternum, Pull the bar out of the rack, dont press it outif so you will lose all of the tightness from the previous four steps, Pause with the bar at lockout to get tension in your upper back and traps as the bar compresses you into the bench, Ensure wrists, forearms, and elbows are all in alignment, Break with your elbows to get the bar movingif you are retracting your shoulders as you start the lift, youre not tight enough, Tuck your elbows so that they arent flaredflaring your elbows is a one-way ticket to a torn rotor cuff, As the bar reaches your chest, squeeze your upper back, Touch the bar to the same spot every timeif youre standing with your arms at your side, it will be wear your elbows relax or slightly higher. The 55 bench press program is simple, but it works. If you are interested in Josh Bryant style programming then I highly recommend you subscribe to James YouTube channel: @SwimHack. . I have said it before and Ill say it again: training frequency is the one training variable most influenced by genetic differences between individuals. Here is what a typical bench press workout might look like: Here is a perfect example of this type of workout: Josh starts out every bench press workout with the competition bench press itself performed for one top set of 1-3 reps. But I wouldn't have done so much with the slingshot if it wasn't for the fact that I fail close to lockout. The original intention of the slingshot was helping relieve some pressure on the shoulders, and it genuinely does a good job. Finally, James wraps up his bench press workout with three accessory exercises for his upper back, chest, and triceps. Here are some of Joshs favorite supplemental exercises to improve your strength off the chest: Josh is a huge believer in the dead bench. For example: The dead bench is a pin press performed 2 inches above your chest. All of these different exercises work together to drive up your strength on the competition bench press. James barely missed an unbelievable 272.5 pound bench press at a bodyweight of less than 300 pounds. On the RPE scale, your accessories should be registering a 9. As you become stronger and become unable to cant add 5-10 pounds with each session, you still need to progress! Personally, I like to use the Slingshot when Im increasing my bench fress frequency. Then that coveted 315 goal was achieved. When I use the slingshot, I like to take a prescribed load (i.e. If you are loose when you un-rack the bar, you are unable to transfer kinetic energy because you dont have a solid base. The researchers compared the biomechanics of people using the Slingshot versus raw bench press. 9. Here is what the 3 week block of doubles might look like: Once again week 8 would be a deload week. In other words, handling a similar amount of sets & reps with more weight, or using the same weight for more sets & reps. You can expect to lift 10-15% more weight using the ORIGINAL SLINGSHOT (click for todays pricing on Amazon). Josh Bryants bench press peaking programs are designed for one thing and one thing only: to help you put up a huge bench press on the day of your powerlifting meet. The isolation exercises shouldnt be loaded heavythey are designed to provide direct stimulus to the smaller muscle groups and therefore do not require much, especially with the enormous amount of benching being done. For the most part, the differentiating feature between each of these Slingshots is how much tension youll get while benching. HAPPY BENCHING! In reality, arching your back puts the shoulders into a safer position by retracting the scapula and removing pressure from the rotor cuffs. Check it out: Lets take a closer look at each of these options. It depends on what you consider cheating. Whether you are looking for a 30 day bench press program or a 12 week cycle, you're covered. 2022 Mark Bell Sling Shot. You also have a second upper body accessory day later in the week. Here are some general guidelines you may want to follow: In other words if you are at the start of your training cycle and are working up to a triple for your top set on the bench press then you would perform 6-8 sets of speed bench presses at around 70% of your 1-rep max. In Joshs opinion the answer is bench press isometrics. Tuck your feet back under the bench directly beneath the hips, with the balls of the feet in contact with the floor and heels raised. If you are looking for the best program for strength in all three lifts, you should be reading the DUP program. Click HERE for the Maddog Slingshot sizing guide and current pricing on Rogue Fitness. Furthermore, this conjugate style of alternating exercises is well known throughout the strength community for its ability to stop plateaus in their track. Here is what the 3 week block of singles might look like: Week 12 would be another deload week and week 13 would be the week of your powerlifting / bench press meet! ULTRA FITNESS Bench Press Slingshot Weight lifting Push up Strength Training Gym | Sporting Goods, Fitness, Running & Yoga, Strength Training & Weights | eBay! Lets take another look at James Stricklands sample bench press workout: The A1 exercise highlighted above is the top set on the competition bench press that I am talking about here. If he can move you by pushing against you, youre too loose. Our products are created to 8. On this upper body accessory day you train your chest/shoulders/triceps again but overall the workout is not nearly as taxing as your main heavy day. In fact the strongest bench presser in the world Julius Maddox continues to use this once every 5 days training frequency as he chases an unfathomable 800 pound bench press. The Slingshot was invented by powerlifter Mark Bell, who holds a 545lb raw bench and 854lb equipped bench. You can click right here to watch the training video for the week 3 heavy bench workout: You can click right here to watch the training video for the week 3 accessory workout: **Performed at 65% of his projected 1-rep max, ***Performed with 70% of weights used during weeks 1-3. When it comes to truly maximizing strength on the bench, there are 3 ways: The first point will only come into play if youre bulking, and the second is handled by the actual program. Get the Physiqz Bench Press Pyramid Program with included calculators delivered to your email immediately! Since we have already gone through the slingshot bench research process, we understand this problem. May you lift long and prosper! He later teamed up with Josh Bryant again and finally reached his goal. We stand to empower those who seek to improve their life through fitness. Regardless of age, gender, or weight - the only true trait that matters is heart and determination. Muscleandfitness.com is part of a360media Fitness & Health Network. Josh Bryant is truly one of the brightest minds in the fitness industry. ENTER YOUR EMAIL BELOW AND GET A COPY OF THE BEST BENCH PROGRAM IN THE NATION. We stand to empower those who seek to improve their life through fitness. But if you are afraid of getting hurt then you are in the wrong sport! Use 60% of your 1RM for all 5 sets. You are getting the same amount of total volume (very important), but each workout is of much higher quality because you are completely fresh and therefore lift more weight for your repetitions. Buy on Amazon: 7: M . The top set should be hard but NOT an absolute grinder. Of course these are just sample training percentages. Bell says to flex your chest as high as you can while keeping your lats tight. The 11 Greatest Bicep Workouts For Strength! Your last repetition should be an all-out grinder. This chart (same as above) is a quick way to find out how hard your sets should be: If you are working with a timeline of 12 weeks, the best option is to do two cycles of the 6-week plan. Essentially, the slingshot is taking over the work that the triceps would otherwise do. Stacked joints simply refers to having your wrists, forearms, and elbows all in alignment. The Original Slingshot is designed for people to lift around 10-15% more weight than their raw bench press. Bodybuilding chest day (once per week) = 25 sets per day focused on chest/bench, Pyramid bench program (5 times per week) = 5 sets per day focused on bench. Training to fatigue is not always practical though, so if you were looking to overload the triceps for your lock-out then using boards would be another training tool you could use. The slingshot is an upper body device that wraps around your elbows and allows you to handle about 10-15% more weight in the bench press. Use this chart to make conversions from percentages to RPE as needed (on your bad days use percentages and on your good days use RPE): The last piece is probably the most critical, so it was saved for last. Program the slingshot bench press similarly to the normal bench press, so singles up to higher reps for volume (8-12). Incline Dumbbell Bench Press: 3 sets of 10 repetitions. See all of our tutorials Abs Arms Legs Back Shoulders Chest Full-Body Topics: Chest Intermediate Workouts Strength Training Written by Andrew Gutman Also by Andrew Gutman Here is what the 3 week block of triples might look like: Of course week 4 would be a deload week. In this guide I will teach you all of Josh Bryants secrets for a world-class bench press. After all, Josh is concerned with one thing and one thing only: results! A benefit to the Sling Shot is it doesn't require bulky equipment, it can be thrown into a gym bag and used at a public gym. Sling Shot Mark Bell Reactive 9.60. Lets look at the percentages of a sample 12-week peaking program. Here is what one of James typical accessory workouts might look like while working with Josh: Sample Josh Bryant Bench Press Accessory Workout. This is done to make sure that the stretch reflex does not help you after your 1st rep. As a general rule of thumb the dead bench is performed for 3-10 sets of singles with 30-60 seconds rest between each single. For example, lets say you did 2 X 2 @ 90% raw. You have to lift heavy to elicit a response in your fast-twitch muscle fibers. *Complete 3-5 sets. They also require a great deal more of psychological focus and intensity (compare how you feel after squatting hard vs. benching hard). James trains the bench press roughly once every 7 days with one heavy bench press day early in the week and one bench press accessory day later in the week. Instead, a new technique has emerged: RPE training. So, if youre looking to get practice at handling heavier loads, then the Slingshot is definitely an effective tool. 26 Powerlifting and Powerbuilding Programs | FREE Downloads | Written by Jon Chambers | Updated on 13 October 2022. Influence of the "Slingshot" bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters. For anyone who has ever tried it, you notice the benefits right away. He has put up multiple 600+ pound raw bench presses and multiple 900+ pound geared bench presses. Here is a bench press workout that James Strickland used on his quest to become the lightest man to ever bench press 700 pounds. Its very important to understand that isometrics are extremely taxing on your central nervous system. 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. These changes will appear here, in your profile, and in your casting call applications: All in all, the advanced bench press program is written to serve as a . Lastly, high intensity for each workout is critical to invoke Hennemans size principal. Dont get me wrong, I am all for training in an intelligent manner so as to avoid injury. Click here for the Reactive Slingshot sizing guide and current pricing on Rogue Fitness. This does two things. CAT sets are extremely effective for boosting maximal strength and increasing your rate of force development. The Program Since it's the bench press you want to improve. Your starting position is everything. Precisely which Sling Shot depends on how much you bench press. You can click right here to watch the training video for the week 10 heavy bench workout: This was James competition week!