T Nation

Dynamic Methods Without Bands

I have had enough of my bench moving so slowly.

I know the famous dynamic benching of 8x2, I don’t want to be doing 8x2 every week though.

So anyone know any other ideas I can use, and I have no access to bands, or chains etc.

Look forward to the replies.

what are you doing right now? how long have ou been doing it?

and when you say your bench is moving slowly… what do you mean?

5kg a month, a year?

Scott

Just dont use bands. Simple as that. Use 55-60% of your 1RM dynamically. Although to be honest I think speed work is overated unless you are strong already.

Also since you are in England, if you want bands then go to www.londonkettlebells.com.

Those bannanas I mean the speed of the bar is moving slowly

Thanks for the help both of you, I can’t use equipment, cos of the gym.

Personally mate I wouldnt focus too fully on DE work. Id just work at getting stronger and using assistance exercises.

If you’re sure though then Id go for just using straight weight exposively.

Do you move the bar slowly on your warm up sets too? It may be helpful to speed your reps up throughout your entire max effort workout. Focus on a fast up regardless of the lowering speed.

Do drop-and-catch bench presses, and catch where your upper arms are parallel to the floor.

Bench throws on a smith machine might work (similar to the above drop-and-catch).

What’s your max at?

Thanks for all the help.

Ye even some of my warm-up sets are too slow for the weight that it is.

My max is 275lbs.

[quote]OooahhhCANTONA wrote:
I have had enough of my bench moving so slowly.

I know the famous dynamic benching of 8x2, I don’t want to be doing 8x2 every week though.

So anyone know any other ideas I can use, and I have no access to bands, or chains etc.

Look forward to the replies.[/quote]

How about some rep work- 3 sets of 5 to 8? Or heavy triceps-only work like close-grip 5 board or rack lockouts?

I know that this will go against all that is holy but, I have at times trained the bench press almost exclusively with a bounce. Not a crazy sternum cracker, but a bounce non the less. This was not done for power lifting this was done for other athletic purposes. Although my touch n go and pause n go pr’s lagged behind the bounce they did go up.

Think about this, doing your speed workouts with weight over your 1 rm. If anyone decides that this sounds like fun let me say this, don’t just jump into it work up to it and get accustomed to moving the bar very fast on heavy weight. It had some nice carry over on my regular bench press. But I was already strong before I started this, around 350lbs (slow) in the bench and within two years I could pause and go with 405lbs as a warm up.

Don’t hurt yourself.

Dynamic Bench Training

Straight Weight Cycle

Application: This cycle is intended for those who have more than one year of training under there belt but still feel they need to add more muscle mass. This cycle is designed to harness the benefits of dynamic training while still developing the raw strength many notice lifters are still lacking.

Training Cycle:

* Week 1 �?? 50% for 8 sets 3 reps followed by 2 sets 5 reps with 60% (use three different grips: close, medium and wide)
* Week 2 �?? 55% for 8 sets 3 reps followed by 2 sets 5 reps with 65% (use three different grips: close, medium and wide)
* Week 3 �?? 60% for 8 sets 3 reps followed by 2 sets 5 reps with 70% (use three different grips: close, medium and wide)

After you do Speed Bench, you do lockout work. Do 1 more more heavy sets of 5 with a 3, 4, or 5 board. Or Do Rack Lockouts. I really don’t see an excuse for not having boards. I can’t imagine an easier wood-working project.

If you have less than 1 year of training, or you want to do something besides Speed Bench for a while, then do a set of Max Reps with either 135, 185, or 225. Choose whichever weight is closer to 50-60% of your Max. If you’re going to do this instead of speed bench, I recommend doing Board/Lockout work first since you should be pretty toast after doing a good set of Max Reps regardless of the weight.

I’ve worked out with a Wide Receiver headed to Penn State who could Squat 500 pounds when he was a tall, lanky 185lb High School Sophmore. This guy couldn’t Bench more than 205. I’ve worked out with Bench Only Powerlifters who can rep 405 on Bench but can only Rack Deadlift in the high 400s.

What are your Squat and Deadlift like?
Does your Military Press Suck? Do you have sticks for arms?

Don’t over-analyze what you think you need to do. Just totally devote yourself to a good program and make everything strong.

I’m probably not the most ‘qualified’ person to give you advice on how to get a bigger bench, since ours are about the same. But I think you already know what you need to do.

(1) Get Faster
(2) Improve Low End Strength
(3) Improve Lockout
(4) Get Bigger
(5) Get STRONGER!

[quote]FightingScott wrote:
Dynamic Bench Training

Straight Weight Cycle

Application: This cycle is intended for those who have more than one year of training under there belt but still feel they need to add more muscle mass. This cycle is designed to harness the benefits of dynamic training while still developing the raw strength many notice lifters are still lacking.

Training Cycle:

* Week 1 �?? 50% for 8 sets 3 reps followed by 2 sets 5 reps with 60% (use three different grips: close, medium and wide)
* Week 2 �?? 55% for 8 sets 3 reps followed by 2 sets 5 reps with 65% (use three different grips: close, medium and wide)
* Week 3 �?? 60% for 8 sets 3 reps followed by 2 sets 5 reps with 70% (use three different grips: close, medium and wide)

After you do Speed Bench, you do lockout work. Do 1 more more heavy sets of 5 with a 3, 4, or 5 board. Or Do Rack Lockouts. I really don’t see an excuse for not having boards. I can’t imagine an easier wood-working project.

If you have less than 1 year of training, or you want to do something besides Speed Bench for a while, then do a set of Max Reps with either 135, 185, or 225. Choose whichever weight is closer to 50-60% of your Max. If you’re going to do this instead of speed bench, I recommend doing Board/Lockout work first since you should be pretty toast after doing a good set of Max Reps regardless of the weight.

I’ve worked out with a Wide Receiver headed to Penn State who could Squat 500 pounds when he was a tall, lanky 185lb High School Sophmore. This guy couldn’t Bench more than 205. I’ve worked out with Bench Only Powerlifters who can rep 405 on Bench but can only Rack Deadlift in the high 400s.

What are your Squat and Deadlift like?
Does your Military Press Suck? Do you have sticks for arms?

Don’t over-analyze what you think you need to do. Just totally devote yourself to a good program and make everything strong.

I’m probably not the most ‘qualified’ person to give you advice on how to get a bigger bench, since ours are about the same. But I think you already know what you need to do.

(1) Get Faster
(2) Improve Low End Strength
(3) Improve Lockout
(4) Get Bigger
(5) Get STRONGER!
[/quote]

I’m getting my deadlift up each session, and I’m expecting the same with my deadlift after neglecting it

Never done much overhead work other than DB presses, starting to do clean and press now, so will post my numbers soon.

And I’d like to think my arms aren’t sticks haha- they’re decent, people can tell I have lifted a weight before lol

Ye, I need to get faster, and get some more mass!

I’m not bad off my chest, which is strange really- a lot of raw lifters can bench anything they get off their chest.

Some big lifters, have told me speed benching’s done nothing for them, and Rep work is they way forward.

I’ll see what works through trial and error!

[quote]OooahhhCANTONA wrote:
FightingScott wrote:
Dynamic Bench Training

Straight Weight Cycle

Application: This cycle is intended for those who have more than one year of training under there belt but still feel they need to add more muscle mass. This cycle is designed to harness the benefits of dynamic training while still developing the raw strength many notice lifters are still lacking.

Training Cycle:

* Week 1 �?? 50% for 8 sets 3 reps followed by 2 sets 5 reps with 60% (use three different grips: close, medium and wide)
* Week 2 �?? 55% for 8 sets 3 reps followed by 2 sets 5 reps with 65% (use three different grips: close, medium and wide)
* Week 3 �?? 60% for 8 sets 3 reps followed by 2 sets 5 reps with 70% (use three different grips: close, medium and wide)

After you do Speed Bench, you do lockout work. Do 1 more more heavy sets of 5 with a 3, 4, or 5 board. Or Do Rack Lockouts. I really don’t see an excuse for not having boards. I can’t imagine an easier wood-working project.

If you have less than 1 year of training, or you want to do something besides Speed Bench for a while, then do a set of Max Reps with either 135, 185, or 225. Choose whichever weight is closer to 50-60% of your Max. If you’re going to do this instead of speed bench, I recommend doing Board/Lockout work first since you should be pretty toast after doing a good set of Max Reps regardless of the weight.

I’ve worked out with a Wide Receiver headed to Penn State who could Squat 500 pounds when he was a tall, lanky 185lb High School Sophmore. This guy couldn’t Bench more than 205. I’ve worked out with Bench Only Powerlifters who can rep 405 on Bench but can only Rack Deadlift in the high 400s.

What are your Squat and Deadlift like?
Does your Military Press Suck? Do you have sticks for arms?

Don’t over-analyze what you think you need to do. Just totally devote yourself to a good program and make everything strong.

I’m probably not the most ‘qualified’ person to give you advice on how to get a bigger bench, since ours are about the same. But I think you already know what you need to do.

(1) Get Faster
(2) Improve Low End Strength
(3) Improve Lockout
(4) Get Bigger
(5) Get STRONGER!

I’m getting my deadlift up each session. Just did 170kgx3, and x2 before. And I’m expecting the same with my squat after neglecting it

Never done much overhead work other than DB presses, starting to do clean and press now, so will post my numbers soon.

And I’d like to think my arms aren’t sticks haha- they’re decent, people can tell I have lifted a weight before lol

Ye, I need to get faster, and get some more mass!

I’m not bad off my chest, which is strange really- a lot of raw lifters can bench anything they get off their chest.

Some big lifters, have told me speed benching’s done nothing for them, and Rep work is they way forward.

I’ll see what works through trial and error!
[/quote]

Louie Simmons says never to pause on the bench practice it come contest time, but otherwise focus on gettign a stroger contraction via quickly reversing directions and utilizing the stretch reflex.