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@JEDIAL9 Жыл бұрын
So, *my chest has gotten massive* from doing _weighted dips!_ For me, the best chest activation is dips! I can also rep 315 lbs. and burn out from dropping down to 225 lbs for 24 reps! *But none of the various chest exercises that I've done throughout my 28 years of consistently lifting has ever given me that **_excruciating burn, hypertrophy blood pump like weighted dip!_* As long as you warm up and follow the correct angles for dips, you won't mess up the rotator cuffs or shoulders.
@lewin6348 Жыл бұрын
32:41 minutes instead on going to the point? Dislike.
@AlexanderBromley Жыл бұрын
@@lewin6348 whats that??You want longer videos??! YOU GOT IT BROTHER!
@trumpwon20204 Жыл бұрын
Jeff nippard lil nipper would look like me if he was 6ft
@nemanjamarkovic2444 Жыл бұрын
2003 story lmao year where i was born
@powerpaul1995 Жыл бұрын
I remember back in highschool when I pulled off my first 135 after 3months of training (Started with only 55). That meant the world to me.
@12MRJERSEY Жыл бұрын
Gotta start somewhere
@ElronHumpperdink Жыл бұрын
Progress is progress. That’s why we track it. Any increase is an achievement. This year I’m further along (30) and last year I said (29) no more here and there. Been dedicated. Went with friend to visit the gym (I workout home) and at time didn’t have enough weights to check, but I racked 165-170lbs and I was 165lbs or so… and was able to literally say “I can bench bodyweight for reps, I’ve never been able to literally/legally/firmly say that!” I feel ya. Keep going. 💪 Gave me a good wake up read, no lie.
@wompastompa3692 Жыл бұрын
Damn, that took me like 2 and a half years. Good shit, bro.
@deeznutz6880 Жыл бұрын
I started with 135
@Jnnewsman Жыл бұрын
@@deeznutz6880Nice
@Anduehan97 Жыл бұрын
wake up babe, new bromley video just dropped (the voices are getting louder)
@FindSpencer Жыл бұрын
Not only are the voices real, they’re accurate.
@Felix-lf9ng Жыл бұрын
Least insane schizo lifter moment (im not real)
@Barackbomba Жыл бұрын
Not a truer word has been spoken
@ingaleerus56 Жыл бұрын
@Colin Thompson you sound du.. .
@ingaleerus56 Жыл бұрын
"Babe?? Babe??!! Where are you? What's this note? " Dear Babe, you're boring me. I moved to Vegas and just entered a blow job contest that pays well...it's over. And I stopped taking testosterone. I didn't like the way it made me feel. Goodbye.
@Hajiroku Жыл бұрын
I actually had this realization when it came to my calves. I squat 250kg and calf raised 100kg but I was always bothered with my calf size. Then I decided to do a bodybuilding block for my off season and it really emphasized doing a deep stretch over weights. After 2 blocks my calves exploded in size
@joelkivisto Жыл бұрын
what do you do for calves?
@jeanvictorhajjar Жыл бұрын
Lies
@ImperialFool Жыл бұрын
I tell my gym buddy this all the time with calves, don't bounce! All your doing is limit testing your tendons not building muscle
@themondegod4014 Жыл бұрын
@@joelkivisto calves raises my man you can't do anything else for them
@donsantiago1 Жыл бұрын
Posterior chain is about-dead lifts not squats.
@Colin1084 Жыл бұрын
I’ve watched probably over 50 bench press technique videos in the past, but this is probably the best I’ve seen. Discusses both angles of powerlifting and hypertrophy, which others just skim over.
@SteezySteez2011 Жыл бұрын
You raise a really good point about being well rounded. I neglected putting my pecs through deep ROM, and I've had off and on pec strains, likely as a result. I think powerlifting's one of those things that's tough to enjoy when you're not at the top, and getting injured just trying to leave mediocrity has been demoralizing to say the least lol
@BigUriel Жыл бұрын
Everyone's mediocre compared to the elite, but in powerlifting it's just more obvious, there's a simple objective number you can put on how good you are. Some guy who fancies themselves a really good basketball player because he beats all the guys from his neighbourhood has never actually played in the NBA, he's never face any pros, he doesn't really know exactly how he compares to them, if he has half a brain he knows he's not as good but there's no way to quantify how big the gap is. In powerlifting you can squat 405 at 200lbs and you're pretty decent and you beat everyone in your neighbourhood too, but there's people out there who squat twice as much at the same body weight and you know that at the rate your squat is improving, no matter how hard you train, it would take you a century to reach that level. It's just that obvious how far out of your reach they are.
@joeyshurland9840 Жыл бұрын
I often get demoralized when lifting and seeing smaller or less muscular guys lift more than me but at the end of the day it’s about bettering yourself for yourself, not so you can say your stronger than other people. The enjoyment comes from the accomplishment you feel when you know the work you are putting in is paying off.
@Logan-dk8of Жыл бұрын
its not mediocre if youre natty. a lot of these "elite" lifters are on gear, same with most of the Instagram and tiktok influencers. not to say they are weak naturally, but how strong are they naturally? we'll never know. the average guy who lifts will never bench 275, and that's for an average size guy. if you're a smaller guy or started lifting when you're older the bar to beat to be more than mediocre is lower than that. i also don't think its very helpful to compare yourself to people who are lifting completely different. when I was in college most of the football players my size would be "squatting" about 50 pounds more than me, but they were also doing half reps and I was going atg. maybe they had some reason that they don't go deep on squats, but either way its not really valid to compare the two lifts when the form is so different
@whitemakesright2177 Жыл бұрын
Why are you doing something you don't enjoy? Sounds like you need to re-think why you're even pursuing powerlifting, and if you might be happier pursuing something else. For what it's worth, I feel like a lot of guys got sort of incepted into caring about powerlifting when all they really wanted was to get big, look good, and be athletic, fit, and strong in general.
@blackknight9156 Жыл бұрын
@@whitemakesright2177 To be fair, I think it is also a trap a lot of guys fall into because of a pure desire for increased strength above all else. While there are a million and one ways one can "get strong", powerlifting is a very accessible and empirical way to measure strength for most.
@BurlyBaboon Жыл бұрын
As a long time viewer, this was some of the most simultaneously engaging and informative content I've seen in quite some time from both you and fitness youtube as a whole. Keep it up!
@liamburns8554 Жыл бұрын
Alex’s content is always well considered. He has thought of a things through
@tim-lewallen Жыл бұрын
How much ya bench bro?
@liamburns8554 Жыл бұрын
@@tim-lewallen hope that your comment gave you the joy you were looking for 👍
@langleytrained6950 Жыл бұрын
I thought he had a bad case of verbal diarrhea
@IgnoreMeImWrong Жыл бұрын
I believe that opinion is only valid if you have ADHD and took at least 3 breaks before finishing the video.
@MailmanMuscle Жыл бұрын
I’ve been with you since the days of your forum. Just chiming in to say that your videos have become really good - information, logic, production, and funny as all hell.
@AlexanderBromley Жыл бұрын
I remember! You were doing the PL training at Planet Fitness. I appreciate the feedback
@t3cchan Жыл бұрын
I've been lifting almost daily for about 2 years now, and this video is my first real foray into weightlifting youtube. You are super articulate, and I've come away with a lot of stuff to think about even outside of my approach to benching. Thanks for making this, Alex
@Lee-ic2yn Жыл бұрын
I don't see any weightlifting in this video, or on this channel at all
@Allsoy Жыл бұрын
@@Lee-ic2ynare u blind
@gavinc273311 ай бұрын
@@Allsoy They're being a pedant and talking about how this channel doesn't have any olympic weightlifting specifically
@Allsoy11 ай бұрын
@@gavinc2733 ahh I see
@nategameplays4071 Жыл бұрын
You know at the beginning I was worried that you were only going to show the extremes of both sides to benching, (arching and not), but you went in and explained the differences and even showed us what they should be used for. Coming from someone that needs adivce like this, thank you. You earned a sub.
@chrisandrew8280 Жыл бұрын
check his podcast. lots of juicy tidbits there
@EnigmaticAnamoly8 ай бұрын
"Juicy" lol nice ;)
@Lock4843 ай бұрын
Saucy as well 😏 😂😂
@jasonkaplan9928 Жыл бұрын
I bench often, I had a goal in mind to be able to bench 405lb at 160lb. I tried to copy ufpwrlifter lifting program, who is a verified lifter that is 152lb with a bench of 410lb and no exaggerated movement or arching. Following his bench schedule, I have moved my bench up over the course of 3 years to 315lb, starting from 225lb. I don't see anything more in sight for me, there is a large chasm between 315lb and 405lb. I bench every other day, and unfortunately, fatigue has gotten the better of me. I've developed a SLAP tear and have seen a significant reduction in my bench press numbers since August of last year. I still bench often, but now it's to get to where I was. Things that often seemed to be a warm-up for me are now a painful working set. I've learned a lot on my bench journey, I started when I was 24, I am now 36. The most important pearl I've learned from all these years of training is, the most important key to working out and lifting heavy is to avoid injury. Your progress may be slow, like a bell curve, but stay consistent and it will come. Do not ever risk injury for an exciting one session max. Be mindful of your form at ALL times while lifting, one slip up of not staying "tight" or in "closed-kinetic chain" can be a costly injury. Stay safe out there friends.
@Subs1338 Жыл бұрын
>is to avoid injury Most people (me included) dont take this seriously until they have gotten injured (several times). When we're young we feel invincible but also think very short term. We need that PR yesterday. "Oh my shoulder is aching from benching 5x a week? Its ok Ill just be a little more careful". Nope. Warm up seriously. Do your prehab work seriously. Sleep well. Do your cardio.
@bobjohnson1633 Жыл бұрын
Make sure to have a lot of vitamin c and collagen. Going on a smoked brisket only diet and supplementing vitamin c is a natural way to heal very fast and avoid injury.
@afridgetoofar1818 Жыл бұрын
@@bobjohnson1633 Just eat steak for dinner every night, a fattier cut.
@soonahero Жыл бұрын
Have you considered not weighing 10 lbs less than the average woman?
@jasonkaplan9928 Жыл бұрын
@@soonahero I don't know how you come up with that statement. I'm 5 8" 165lb, I'm almost considered overweight. Do you enjoy obese women? The average woman isn't 160lbs...lol.
@KobyMathews Жыл бұрын
Bromley makes the best strength content on KZfaq right now by far. Also has a philosophy I agree with. Strength training is to actually be strong. Not take shortcuts to make it look like you are
@jasonwalker4193 Жыл бұрын
Not only is this One of the best videos you’ve made, it is also one of the best I’ve seen made on this topic EVER. You mediate between the two methodologies very well academically. Your personal anecdotes/stories ground you.
@clarkyow1418 Жыл бұрын
“So you can brag to people who didn’t ask” 😂😂 Bromley, you sir are a talented man!
@FreshPineapple1 Жыл бұрын
Wow, what an awesome video Alex. I don't even bench anymore (stopped after I gave up powerlifting and changed my training goals) but this was an easy half-hour listen - great knowledge and storytelling on your part. Would gladly watch again if you do more videos like this in the future
@ozziedood Жыл бұрын
Giving yourself every disadvantage while training a specific movement just seems like a no-brainer thing, but it is very comforting to know just how much difference something like increased range of motion could contribute to the bench right after my coach incorporated some duffalo bar bench presses into my workout. Great video, as usual! 👍
@MrCharly780 Жыл бұрын
This is why I dropped flat bench entirely, now I just do incline press, no way to cheat, more rom, more upper peck which is more aesthetic. I'm at 225x5 and it's going great.
@solearz6 ай бұрын
Or you could just do both and correctly
@MrCharly7806 ай бұрын
@@solearz I'm after aesthetics, no need for flat.
@tomd47485 ай бұрын
@@solearzno point doing both in the same workout. Doesn’t do anything. Just alternate one with the other in a A/B plan.
@Dmoriarty19933 ай бұрын
@@MrCharly780 Missing out on the biggest overload though.
@johannesschmitz63702 ай бұрын
@@tomd4748 How can you say that so confidently? If it doesnt matter, then it doesnt harm.
@bwappo Жыл бұрын
Yet again, you answered longtime questions I kept in the back of my head, gave me an even-keeled view of which techniques are appropriate for which contexts, and why. Thank you for your clarity, your humor, and your thoroughness!
@NuwandaLunaDragon Жыл бұрын
So cool! By far Jeff and Eugene are my number 1 and 2 favorite fitness content creators, so seeing this sort of "review" on their advices for bench press is really interesting
@TheHalfmanofOz Жыл бұрын
Dr Mike finally has some true competition in the fitness space. Excellent presentation, humour and insight.
@stevenuseda6317 Жыл бұрын
I'm only a few minutes into the video but I'm not sold yet. This is cool but Dr. Mike is on another level
@alexd7977 Жыл бұрын
Are you out of your mind? Do you realize the level of science Dr Mike is on?
@pinkyandorbrain Жыл бұрын
I've never really felt like there's competition here because Dr Mike is usually talking about bodybuilding for intermediates whereas Bromley is usually talking about programming for athletes.
@danieltemelkovski9828 Жыл бұрын
@@alexd7977 He's talking about competition in the "insight + humor" category. Bromley has put together a good package here.
@michelrood2966 Жыл бұрын
@@alexd7977 " science " lol
@karlsmith9186 Жыл бұрын
I use a somewhat powerlifting style setup for my bench press, but because I have long arms, I still get a long range of motion and my elbows end up below my shoulder joints. I get a deep stretch of the pecs at the bottom and I pause reps at the chest to exaggerate that stretch. I have gained both muscle mass and strength over time, and I'm not a weak person overall. I have a good military press and I'm stronger than almost every person who has a similar bench to me, even being stronger than people with a bigger bench than me. I definitely think the powerlifting can be helpful and beneficial for some people and not for others, it all depends on your anatomy
@markhealey1849 Жыл бұрын
Yeah, my shoulders are a mess from baseball and volleyball when I was younger. Throw in somewhat long arms, my setup leans more to powerlifting because I'd be in pain otherwise.
@jahimuddin2306 Жыл бұрын
I have long arms and a small torso, so arching has never eliminated a significant amount of ROM for me.
@Ericboy11455810 ай бұрын
100% agree, im the same way. If i arch, my elbows still come below the shoulder joints. If i don't, i have an insane range of motion. To balance out the strenght work i do higher rep paused Larsen presses, theyre awesome
@Zax5578 ай бұрын
Same. Flat back or wide elbows (bodybuilder style) has always caused me shoulder pain and actually made me dislike the lift. After hanging out in the powerlifting KZfaq for a while, I adapted the more powerlifting, "squeeze shoulder blades, slight back arch, butt on the bench, feet flat pushing into the ground, elbows 45-60 degrees" style of bench and now it feels super stable with no discomfort whatsoever. Still get a ton of range of motion due to long arms and not doing the ridiculous competition back arch.
@johnnykiehn18725 ай бұрын
I side with Nippard here, first of all, all his videos are based on research not just personal experience. Engaging lats is critical to creating proper alignment, stability and bar path. Overarching is counter-intuitive for hypertrophy, but if the counter-argument is your shoulders should move naturally, you can achieve that with exercises that are less likely to injure your shoulders than a heavy, unstable bench.
@Snailz517 күн бұрын
Counter argument is that most sports medicine and training research is pretty poor quality. Sample sizes are small, effect sizes are often small and do not meet statistical significance, and different studies often have contradictory results. It’s not the fault of the researchers. It is hard when subjects have different physiologies, diet, experience, motivations, and life stressors. Plus there isn’t a great deal of money in that field. Looking to the research like Jeff does is useful, but he often does a lot of cherry picking to fit a narrative.
@Spreadlove568320 сағат бұрын
@@Snailz5it seems to me the science based people pretty much agree on most things. Idk about bench press form specifically. But you typically hear the same things from Nippard, Israetel, Henselmens, Helms, Schoenfeld, Wolf, etc etc. Honestly I think we have pretty good research on a lot of topics. I can't say that we have any on powerlifting form vs not for building muscle though. With the caveat that we haven't looked. I don't know much about this topic. What we know for sure is that a deep stretch during your reps is good, perhaps even to the point where lengthened partials are ideal over full range of motion for hypertrophy, but that's not clear. Also total volume over going to failure. These are averages and individuals may vary.
@dranthonybui Жыл бұрын
This has to be one of the best videos I’ve seen recently from you in regards to entertainment. Quality always high and I loved the comparison from Eugene and Jeff’s opposite stances. I am “lucky” enough that my long arms give me enough strength that my chest was able to be grow from barbell bench, but just this offseason from powerlifting I’ve stepped away from competition style lifts and have been having my most productive bulk so far.
@themydisplayname Жыл бұрын
I haven't seen any of your videos before - but I will definitely binge-watch them now. This is simply FANTASTIC! Thank you for your effort creating this content!
@guardian2598 Жыл бұрын
Flat Eric!
@BigFred458 Жыл бұрын
He is one eloquent man. Highly intelligent and great verbal abililties.
@atlaspowershrugged Жыл бұрын
Thanks for the shout out! Some powerlifting competition benches look absolutely ridiculous and are clearly an example of metric gaming. That being said, there are a bunch of people who absolutely refuse to bench any kind of heavy weight because they think doing anything whatsoever to increase the weight they lift will kill their gains. I don't think it necessarily makes sense to try to emphasize "full rom" on barbell bench press at the expense of everything else because it's just not ever going to be a true full range of motion exercise. If the stretch is what you want, use dumbells, rings, dips. Just like barbell curls or conventional deadlifts won't ever actually take the muscles involved through "full range of motion" and it is necessary to use other exercises to actually stretch them. So why not treat these exercises as worthy demonstrations of strength and care about our full stretch dumbell incline or zercher deadlift as much as our barbell bench and conventional/sumo deadlift as a way to combat gaming? I actually got a lot out of decline bench, which is sacrilege because it's "not full rom" but neither is flat, and I found it super grindy and progressable. So I don't think you have to emphasize rom to get something out of it, especially if you're training in a bodybuilding rep range, not just 1rms. But then again I have ridiculously long arms. Btw I'm still working on a response to your last video, maybe 70% done btw, sucks being a filthy casual.
@dranthonybui Жыл бұрын
Man I’m just like you, I’ve started doing decline bench too for the first time in many many years since I’ve gotten trapped into powerlifting and I must say it’s a very good stimulus for me as another long armed lifter.
@Gesundheiterkeit Жыл бұрын
The way this video is written and structured! It was so entertaining I didn't want it to end.
@shoulung6203 Жыл бұрын
I have a lot of shoulder pain issues and I actually came to the arched back somewhat recently as a way to keep my shoulders in the more protected movement pattern it provides. Having said that, I just focus on trying to bring my lats in toward each other. I also mainly do dumbell presses and perform a limited ROM, following the advice of James Grage's recent videos about how to protect your shoulders when you're already dealing with pain, specifically related to bicep tendonitis from going into a deep stretch on pressing movements.
@Alepizzaa Жыл бұрын
I had the same problem with shoulders until I started doing 3 of these 5 excercises daily when warming up before excercising, check it out it worked for me after about 4-5 days doing it kzfaq.info/get/bejne/fa-Fotpe3a2okYk.html
@shoulung62038 ай бұрын
@@davesmith3023 I’ve determined that my shoulder pain is from biceps tendinitis; arching my back to correct the shoulder angle and shortening the RoM to where my arms only come down to parallel with my chest have resolved the issue. Rotators cuff exercises only axacerbated the issue.
@d_t847 Жыл бұрын
I am certainly guilty of ego lifting with „powerlifting technique“ on bench press. Recently hit 225 after 6 months of training. Later I tried again but couldn’t repeat it. This was when I noticed that the only reason I got it was not because I was strong enough, but because my technique took away many inches on my range of motion. This video is what I needed when I started benching. It’s great advice!
@ci6516 Жыл бұрын
I’ve gone the opposite way . I can pause bench 225 an inch above the chest , that’s my one rep max at 160lb . But on incline dumbbells , I can grab 90s off the ground , and throw them back myself safely and press 4-5 slow and control reps with deep stretch and twitch at the top . There’s guys who bench 315 for 2-3 and struggle with the 90s on incline , need help to get them up without injury . And here I am pretty small manhandling this weight . Is it the heaviest ? no. But I can control it and get the absolute most with the least risk . Everyone in my gym has given me amazing compliments . I’ve gone from 125lb to 160 in 3 years . And it’s basically all muscle . If you can imagine what that has done to a frame . Many assume I’m actually an aspiring body builder who will be getting on stage . But for the longest time , this meant I was pressing 60lb when my friends were pushing 75-80. Meant I was only barbell pushing 165lb . The beginning and middle stages sucked . It looked sad . But at the end , I look like such a unit . Able to not just lift a moderate weight , but completely manhandle it .
@ci6516 Жыл бұрын
Could I maybe ego lift 245-255 with a bounce ? Maybe . But then I’d also be like my friends who complain about injuries all the time . 3 years in thank god not one injury or setback outside of regular life .
@ci6516 Жыл бұрын
And to top it off , I’m able to sit up with those 90s and walk them back to the rack in one go. It’s just an incredible feeling to make it seem like you’re playing with a weight
@cheese4758 Жыл бұрын
@@ci6516did u seriously attempt to humble brag benching 225 for one rep after 3 years of training. That’s nothing I weigh 147lbs my one rep max is 210 after almost 3 months of training go brag ab ur shit strength genetics somewhere else
@richardschenck6476 Жыл бұрын
The Bench Press is a path to many abilities some consider to be unnatural
@BuJammy Жыл бұрын
The only thing I am afraid of is... losing my power...
@richardschenck6476 Жыл бұрын
@@BuJammy I think it depends on your build, I usually bench with a powerlifting style and still feel like I hit the pecs due to my wingspan and slightly narrower grip which gives me a greater ROM
@BuJammy Жыл бұрын
@@richardschenck6476 Thanks for the input, but I was quoting from the film too :D
@richardschenck6476 Жыл бұрын
@@BuJammy Damn I can’t believe I didn’t see that before
@beefyboytech7 ай бұрын
My max was 135 when I was 17. My strength coach told me about trying to lower the weight and find a weight I can easily do 5 reps. I went in 1 year from 135 to 225. I would start with the lower weight and rep 5 times than add 10 to 5 lbs until I couldn't do 5 reps and then dropped weight by 5 or 10 lbs until I could not do the bar lol. It killed but had major growth.
@timlamb11567 ай бұрын
Sounds like German volume training
@solidshrek6 ай бұрын
did you train chest one day per week?
@leinekenugelvondoofenfocke1002 Жыл бұрын
This is brilliant. It's informative, and entertaining. Not just that, it's something people need to hear. This is the epitome of keeping it real. The most valuable information you have for newer lifters than yourself is your experience, because they already have to learn a lot from experience, so if you can shorten that learning curve as much as possible with experience that is transferrable to them you will be more valuable than somebody who did science with the internet, and likes to talk. This stuff that seems small, and normal to you is huge, and often a missing piece to alot of us. Sometimes it's shit that we know, but we need to hear it a certain way before we can gauge it's importance. If KZfaq wasn't defiled you would have the highest subscriber count among the fitness influencers.
@themanwiththeplan5919 Жыл бұрын
So much value! I feel like I just got a professors course on benching. Your delivery was awesome too man thank you for putting in the work to make this vid happen 💪🏻
@oomenacka Жыл бұрын
For me, really maturing at the gym and building a body I can say I'm proud of required dropping the bench press. I only really benched socially to compete with my friends and to build an initial strong frame of muscle. But after 2+ years at the gym and 6 months of PT for shoulder impingement, I no longer bench at all, and my body can't thank me enough. I use chest press machines, cables, flys, and push ups for my chest now and I'm stronger and healthier than ever. As a general rule of thumb, listen to your body and swallow your pride. Bench works for some people but not for all.
@YouTubeChillZone Жыл бұрын
After 7 years I eliminated BP completely, but for another reason - lack of good quality benches in commercial gyms that have adequate security features. It is much easier to find a machine or work safely on dumbbells than a good set up for a flat press. The problem is aggravated by the fact that the benches are always occupied
@griffMcTall Жыл бұрын
When I first started learning I did what I guess is called a "guillotine press" for a long time. Bringing the bar down around my neck and collar bone. I always felt like it was a good workout and my chest would get really sore. But the chest really started to fill out better when I learned to bring the bar down around the ribs.
@ryanschultz9037 Жыл бұрын
Beautiful explanations. I've been to snap city with 175 lb bench. Now I've mastered dumbbells and all is good. Also I have a 65 gram gaming mouse, because a man has got to optimize something.
@JohnSmith-zk3kd Жыл бұрын
Do you have a superlight? Also get mouse feet they make a massive difference
@ryanschultz9037 Жыл бұрын
@@JohnSmith-zk3kd yes. Glass feet? Must be Artisan mousepad compatible!
@user-hf7sb9ot3d Жыл бұрын
Great video. The one thing that saved me from a poverty bench more than anything was switching away from 1x a week to 2x (or more) per week. Back in high school (90's for me) I got my first programs out of magazines that all preached training each body part 1x per week, which I blindly followed. Going to 2x a week was a game changer.
@TheSuperappelflap8 ай бұрын
There isnt really a gold standard for how often you should train except for the one rule: wait until you have recovered and your muscles are no longer sore. All you accomplish by overtraining with sore muscles is that you break down the muscle fiber your body is trying to build up, and of course if you dont train enough after recovery you are leaving gains on the table. Recovery depends on the intensity of the exercises you do, but also on sleep, nutrition, and stretching/massage before and after training, depending on the person. If recovery takes more than 2-3 days you probably need to make some changes in your life or reduce the intensity of your workout.
@EnigmaticAnamoly8 ай бұрын
@@TheSuperappelflap random af lol.
@TheSuperappelflap8 ай бұрын
@@EnigmaticAnamoly not really, your training frquency will be quite consistent if you do this
@kopusetic Жыл бұрын
One of the best videos ever made in the history of making videos…of any kind.
@fitnytech Жыл бұрын
Of all the people on the planet, you talk to yourself more than anyone… make sure you’re saying the right things.
@Turnheadcough Жыл бұрын
I was 6’4” about 230lbs naturally I benched 410lbs as my max I think I could have a bit more but unfortunately I had a car accident lost both legs broke my back in 3 places broke my neck in 3 places lost a few internal organs I shit and piss in plastic bags so let’s just say my power lifting days are over and it sucks I tried to do 150lbs on a bow flex and couldn’t do I’m paralyzed from the rib cage down so all I can use is arms and partial chest so let’s just say when woke up from cone I went from 255lbs down to 104lbs in 5 months in a coma now I drink to cope and my fat dunk ass is now 195lbs my face is fat I do t look fat in my stomach cus I lost part of my stomach my colon and most of my intestines so when I eat I’ll shit it out in about 45 minutes and it looks the same as when I ate it so I don’t oddest food anymore I pretty much waste it but hey drinking 24-30 beers a day thanks disability for allowing me to afford to drink does help you gain weight, my life is over it sucks my wife left after I had a second spinal cord Injury by moving from my wheelchair to a sofa my spine broke and collapsed in 3 places lucky number 3 so I was stuck on a couch for 8 months healing but I would non stop shit and kiss all over mysejf cuz I shit water so I ruined the sofa she got mad we had a 18 month old and newborn son so she said it was too much washing me up and changing me since I couldn’t mice so she left me now my doctors said the government is threatening dr licensed if they prescribe pain meds or anxiety meds and sleep meds so I list all those meds now I’m suffering and a mess in and out of hospitals all the time so I tried medical weed but way too expensive in Pennsylvania so now I drink Johnny bootlegger malt liquor I list my taste for beer plus it made me hungover after a 30 pack a day so I drink 18 bootleggers there 6.8fluid ounce bottles at 12% alcohol and there $1.88 a bottle so disability covers that thank you tax payers fir allowing me to drink alcohol all day everyday so I don’t shoot up a Walmart or kill myself from being sick and tired of feeling like shot all day everyday and doctors no longer willing to help cus the us government decided they now better how to treat patients then that patients own doctor they had fur 15 years so fuck the government yes I’ll keep sitting at home on my ass using my tax payer funded disability to get drunk everyday so I feel better I used to feel bad about it now I don’t sorry I don’t anymore the government both sides Democrat and republicans are nothing but pieces of pure shit and I no longer feel bad anymore cus people still support both sides at election time knowing both sides don’t care about you yet your stupid enough to vote fir them so I don’t feel bad taking everyone’s money and spending it on alcohol so I can not suffer the alternative is not good for the general public but with 3 simple prescriptions all my problems will be solved but noooo Mr government knows better then my doctor I’ve had for over 15 years so fuck it all I collect my disability sit on my add at home and drink my pain and anxiety away and I’ll actually finally sleep at night so thank all of yous I appreciate it like thousands of others who are exactly like me appreciate it
@anathemafps5323 Жыл бұрын
Youre lucky to be alive still, try making the most out of what you have left
@oduneyeman Жыл бұрын
Man I am sorry to hear how bad it's been for you.
@TheLouisianan Жыл бұрын
Another reason to bench: to get your OHP up
@joshdawson5850 Жыл бұрын
I found the opposite Treating Overhead press as a priority blew my bench up, especially for high Rep stuff
@kirby7475 Жыл бұрын
@@joshdawson5850 The opposite can definitely be true. I’m no expert, but I think it might depend on how you typically bench. In my experience, benching with a normal grip doesn’t really do much for my OHP. But a couple years back I did a lot of close-grip bench, and that did help my OHP quite a bit. Maybe whether or not you’re torso or limb dominant might affect this as well. But yeah, I can’t think of any reason why a close-grip bench wouldn’t affect your OHP positively.
@juliawilliams1355 Жыл бұрын
When my bench was 95 my OHP was 95, when my bench was 175 my OHP was 130, now my bench is 265 and my OHP is only 150. I don't think bench helps OHP much.
@johnkyle2205 Жыл бұрын
@@juliawilliams1355 man you're strong. I've found the opposite because I only do close grip bench to help my strict press. They both go hand in hand imo. My close grip bench is also at 265lbs and my strict press is at 187lbs. Back when my bench was at 225lbs, I struggled with pressing 140lbs, but when I switched to a very close grip, my strict press immediately shot up.
@juliawilliams1355 Жыл бұрын
@johnkyle2205 Thanks, you are too. In all honesty I'm pretty genetically advantaged for pressing. Yeah close grip probably has more carry over. I wish I could train close grip more but the last prep I did that on it really messed up my shoulder. I do close grip incline a bit, we will see what it's done in the off-season. I think for a fair amount of people not having back support is a strong limiting factor which is why the carryover may be slightly less.
@0713mas Жыл бұрын
This is quickly becoming my new favorite channel! I love the old-school, almost silver-era mentality before the lines between bodybuilding and strength training got drawn so sharply.
@prodigalsonresurrection8 ай бұрын
I like the honest no bs approach to your teaching. This is definitely something a lot of people need to hear
@johntrains1317 Жыл бұрын
Awesome vid. I had a similar situation where I benched 295 w a goofy ass powerlifting setup. I switched to a flat back, slight incline, paused bodybuilding style that I'd be lucky to hit 275 with but my chest, shoulders and arms look great and are growing consistently, and, I'm using anywhere between 195/145 for sets of 8/20. It's definitely a better trade-off for my overall development since my arms are super long and over pressing leads to some shoulder pain.
@jjswigger85918 ай бұрын
cause u have most likely osteo arthritis for benching like a mongrol muppet
@ProphetFear Жыл бұрын
Small arch, guillotine press, close grip. People ask me why I bench to build my chest, mind blowing 😂
@coughhy Жыл бұрын
Gone for a week and then you come back with this banger of a video, which has it all. Great info with tons of humor and relatability. Great job!
@StrengthHacksCoaching Жыл бұрын
4:01 hey that’s me in the middle! Had to do a double take. I usually wrap bands around that bench, but had to opt for a mat that day cause I forgot my bands. The benches at that Y are so thin and slippery, benching without bands on them is like squatting on ice
@apollocrest Жыл бұрын
Love this. Subscribed. Engaging stories, awesome dissemination of info, and entertaining and informative! Thank you.
@Balachiang Жыл бұрын
Bodybuilder here. Appreciate this video a lot. U made 30 mins feel like 5 mins , subbed.
@jebstewart7295 Жыл бұрын
This video got recommended in my side bar - the thumbnail and title really intrigued me. After watching your video, i love your analogies and delivery, and subscribed immediately. Cant wait to check out more of your content. Thanks for sharing!
@azeton128 Жыл бұрын
Amazing content, how did you just have an intro on youtube without being annoying? Also, your vids are packed with info, zero babbeling. Subbed!
@lukebbuff Жыл бұрын
Glad to see you are back posting! Been hitting a wall on my bench lately. Specifically finding my attempt to adopt a powerlifting style setup has actually messed up my technique in a way that sucks for my shoulders. I don’t compete but had seen so much about how scapular retraction was a must for safety I’d been fixated on it to my detriment.
@rustyclark6306 Жыл бұрын
Same here... and I do compete. I force myself to be a little looser in the shoulders when I'm doing normal training, and a few weeks before a meet I switch to a more rigid setup.
@Isaiah-ft5nx Жыл бұрын
Same
@jarredjenkins8054 Жыл бұрын
Bodybuilding: Small arch or None 8-12 reps Chest focus only Powerlifting: As big arch as possible 1-5 reps Chest, delts, triceps, abs, quads, Recruit as many other muscles as possible !
@omary7027 ай бұрын
Both builds muscle
@Siberius-5 ай бұрын
There's always a tonne of extra shit that can be said with these things. Bodybuilding it's ideal to have less arch or no arch yea, and you can retract and protract the shoulders, too. Bodybuilding will build muscle just the same if you do 8 reps, or if you do 30+ reps, as long as you go to nigh failure, it's all good. Same goes for powerlifting in low rep-ranges, as long as there's enough fatigue on the muscles. If you go super-low, and stuck with that, then the technique and mind muscle connection and all that would make it difficult to grow as much as you could, especially factoring in the recovery you would always need, so it wouldn't end up being much overall volume over the week, which is important, rather that just looking at the rep-ranges, which are not very important. Bodybuilding is typically about 8-15 or whatever reps, because it's just a practical sense-making amount of reps, otherwise it's too heavy to really connect with, also with added injury risk, and a shitload more reps to nigh-failure (far lighter weight) is just gruelling. Oh, and powerlifters don't only stick to low rep ranges. Sometimes they also do very high reps, or typical bodybuilding rep-ranges of8-12 or whatever, to grow bigger muscles, and then there's more potential to then work on gaining greater strength with that now increased size.
@yqafree Жыл бұрын
This was one of the most in-depth benching videos I have ever seen. Great job, saving friends all around the earth.
@mr-boo11 ай бұрын
First video I have seen, very impressed. You epitomize the fact that muscular guys aren’t meatheads. You show wisdom, integrity and a healthy dosis of self-deprecating humor. Educational and entertaining indeed. Although I have started my lifting without the handicap of ego, that is only because those lessons came to me from other prior sports where I made similar errors for the same reasons. And I still find value in the lesson to sufficiently plan for everything you do. Pushing ourselves to our maximum cannot be do done with both carelessness and longevity/consistency. Thanks for this quality video advice!
@shortycareface9678 Жыл бұрын
I bench powerlifting style, but I got so long arms and such a poor arch (bad hip mobility), that it hardly affects my range of motion. I find that the tension I'm able to create is what helps me the most.
@derek96720 Жыл бұрын
Same. I'm a newbie lifter with long arms and not a lot of mass. Giving that slight arch helps lock my core in place so I don't wobble as much.
@donsantiago1 Жыл бұрын
The tuck of the shoulders is needed to activate the pecs, as in proper push up. The shoulder protocols are the same for push and, or, pull exercises. The retraction of the scapula must be there in order to activate the pecs and protect the articulations. Powerlifters exaggerate to shorten range of motion If one as back problems, like myself, try decline bench press, as a pec exercise, still with regular scapula retraction, but with a flatter back, in order to activate the pecs. Flat bench press without scapular retraction, like the sexy long haired dude advocates, probably with flared elbows, isn’t a pec exercise. Triceps, front delts and your health are the major targets. That style was in fashion in the 80, popularized by the magazines, full of errors and miss conceptions, leaving young dudes, like myself, that believed that our heroes and role models at the Mr. Olimpia line up were all naturals, with little too show but a lot of over training, money spent on whatever they were pushing back then and self esteem issues. Thanks for the report.
@BIGMANLOGJAM Жыл бұрын
A load of great info all in one place with no frills is uncommon on KZfaq these days. I don’t stretch enough and it shows. Thanks for the reminder.
@thrusteavis7 ай бұрын
the takeaway I get from a lot of your vids is stop overthinking shit and just go work out hard. its reassuring
@thepillar4473 Жыл бұрын
Great video! Entertaining and informative… I’ve been a fan of pressing since 19. I trained with guys that were in Power House magazine. Unfortunately I can relate to the squaty short armed types that put up amazing numbers. Being 6’2” was gifted with arms of a 6’6” basketball player. I was still able to put up a 405 and reverse dunk a basketball. God makes us in various ways.
@popodood Жыл бұрын
Thanks, I love my serratus anterior from pushups and I am dipping my toe into weights. I was locking my shoulder blades back because videos were saying it will prevent injury. It does feel nice and stable but I am going to do lower weights and get my serratus to spiderman levels. It will be my only muscle 💪
@kevinmurphy587810 ай бұрын
I am not 100% sure that this is where i got it but I think the ab wheel made my serratus get a lot bigger
@myanime101 Жыл бұрын
this is a eye opening video my bench is always my worst lift but I have a great chest everytime I tried to do a power lifter bench and set up I would feel stronger off the bat but would slowly decline over time and sure enough he explained it perfectly I thought I was getting caught up in the technique I was alienating my main goal building size now I'm just going to drive my shoulders into the bench with as little arch as possible and just do what feels best for me
@benjiboy199112 күн бұрын
This video is amazing. Just started seeing all these powerlifting techniques and assumed that it was the newly accepted standard for bench, that science had proven it was safest and best. Tried to find a history of the bench press to discover when things changed. Months later, stumbled across this video and it has quite possibly saved my body from unnecessary abuse. I’m gonna focus on good technique and consistency
@edd943 Жыл бұрын
My advice as someone who is gym rat for 15 years is to always do the full range of motion. This is how you strengthen your ligaments, and you prevent injuries. As we are discussing bench there are few things you can do to increase your strength in bench press or any pec exercise. 1. Do weighted dips. The weighted dips so you can do around 6-10 reps. and this exercise should be after your few main pec exercises. Also do a full motion, which means stretch, drop as low as possible and slowly controlled. 2. increase grip strength by haggling one handed. If you don't have the streetlight to hand with one hand for at least 3sec start with 2 hands and slowly shift the weight in one hand and vice versa. Your goal is to be able to hang with one hand as much as possible preferably at least 10-15sec, and do it as reps in the end when you are done with every exercise. This will dramatically improve your strength in Bench, deadlift, etc. This is the 2 things that helped me be more strong and put more muscle mass. I prefer more of a dumbbell press but unfortunately the biggest dumbbell in almost every gym around me is only 110lb /50kg which is not enough for me. Extra advice, never do a 1rep PR this is how you get hurt. Lat time I did 1 rep PR was 10 years ago.
@saiamaan2320 Жыл бұрын
Great content as always. Also, your style humor is great
@jeffrichard57402 ай бұрын
This video is a PhD thesis. Essays on Bench Technique History and Development and Modern Standards in Powerlifting and Bodybuilding. Congrats Dr Bromley.
@braydenbledsoe3252 Жыл бұрын
Initially thought your narrating style was redundant but then found it kept me engaged and interested. I'm subscribing.
@sickmak9011 ай бұрын
When I hit 315 at 175lbs bodyweight I remember walking around like I just won WSM. The lift was so bad but I didn’t even care. I quit lifting for a decade and recently decided I want to get 315 again but clean and before my 40th birthday.
@someone-ji2zb8 ай бұрын
Hey man, you can rest easy knowing that the majority of men on this planet can't even bench 115 lol Anyone who can hit 225~ lbs and beyond is in the upper 99.9% of this planet. It is nuts how the community of weightlifting disregards this, but hey, I guess that is life in general for anything lol
@sickmak908 ай бұрын
@@someone-ji2zb well I was up to 225 for 8 until a few weeks ago. Got a pinched nerve that killed the strength in my right arm almost immediately. It’s been about three weeks and it’s getting better but my strength is still down.
@ninie120 Жыл бұрын
Thank you so much for such an excellent video, Alex. I guess a pro of being female is that I don't care a whole lot about having a big bench. I do what feels most natural and comfortable and it's been working just fine for my goals. That said I often get criticized for having a somewhat narrow grip and for not arching much. Anyhow, your video makes me feel pretty good about my technique 😊
@jfried6754 Жыл бұрын
Content like this is the reason I sub. Gives a straightforward, easy to understand answer that is often missed. Plus some dry humor and admitting that, like all of us, there are parts of our lifting history that are fucking embarrassing.
@poorlilpinchy4026 Жыл бұрын
The best advice was definitely channeling Vegeta before a big lift.
@YouTubeChillZone Жыл бұрын
Bad idea Vegeta lost all the fights in the series
@poorlilpinchy4026 Жыл бұрын
@@KZfaqChillZone but he could lift. Don't channel Vegeta before a fight.
@buttisholy85716 ай бұрын
I bench to push violently
@stephenburial Жыл бұрын
I got the big wing span (6’2” tall) so even with the fully optimized bench my ROM is still providing decent chest development. Ironically, I didn’t get much chest growth early on because I was over tucking my elbows out of an irrational fear for my shoulders. My particular limb lengths allows for more weight and more chest stimulus by internally rotating as I set my grip. While I still think about tucking as I descend I’m starting from a way more flared position. And since I still have a good amount of ROM more weight does equal more growth for me.
@stephenburial Жыл бұрын
That said I still do flies and guillotine presses to isolate the pecs not only for growth but to keep from becoming so bound up I can’t grab my seatbelt without contorting torso.
@goldpeen2661 Жыл бұрын
It's pretty crazy how I came to rely on flys to round out my chest after years of powerlifting style benching thinking I was just build weird, so much so that I needed specific accessory lifts to grow my pecs. Thanks for the video. This info really filled in a gap in my knowledge and helped me see the bigger picture.
@Type_-ov5nq Жыл бұрын
Amazing content Alex, also you’re really good at telling stories and helping us actually envision the scene
@XiangYu94 Жыл бұрын
Thanks for making this man. I’ve been only lifting for 4 months but have been gunning it almost 5-6 days per week. I’ve noticed noob gains but am starting to focus more on form. Tbh I haven’t moved past dumbbell chest press because I’m a bit intimidated by the barbell. Looking forward to trying out barbells once the gym gets less busy.
@deltalima6703 Жыл бұрын
Dont bother, dumbells are better.
@seanhdka Жыл бұрын
@@deltalima6703 barbell bench is a good work out in addition to db bench.
@santeri-leinonen Жыл бұрын
Still new to the gym (7mo or so) and have been grinding at my bench. I feel like a slightly arched and tucked in bench has given me good stability to progress on the lift. I have had to take some time off due to getting sick and other issues and hover at around 80kg for five reps currently. Started at 60kg for 1RM (after 3mo at home program with bodyweight and resistance bands). Without the time off the gym I would estimate to be around 90kg for five reps. I bench twice a week on the flat bench with the barbell (5x5), once a week on an incline with dumbbells and have added two different flye variants for chest as well. The progress has been steady and I have stayed focused on the lift itself. I feel like the routine for setting up for my bench has helped me to standardize my technique and kept me stable to learn the movement. I don't practice arching and aim to pause every rep and feel a stretch at the bottom, but I do tuck in my scapula to an extent, activate my lats and arch a little. Might eventually move to a different variation on the technique, but for now this style of semi-powerlifting style setup has served me well! Edit: Would like to add that I train for size/physique, but when I stared I was still figuring out weather I would like to train more powerlifting style or bodybuilding, so I have stuck with my powerbuilding style training that I have started to modify more towards the hypertrophy side of things.
@hisinvisibleness-fn8qj8 ай бұрын
Start dumbbell press save your shoulders emphasize negatives and you will be stronger than your friends 👍
@angmori1722 ай бұрын
I did powerlifting style bench for a couple of years and busted my right shoulder to the point where I stopped and had to rehab. After 2 years of not touching a barbell for bench, I managed to rehab my shoulder by starting over with low weight dumbbells and focusing on maximum ROM and slow tempo to find exactly what my shoulder will and will not permit. The other week I decided to test the barbell again, this time using the sort of super wide grip and overall form that Arnold did. No shoulder issues, best chest pump of my life, and my chest has been sore like never before. This is despite doing so many things I thought would cause more shoulder issues, not less. Also super wide grip behind the neck presses are way kinder to my shoulders than regular ohp. Incline benching is still a bit finniky, but there is a sweet spot where I get no issues, I just need to get it properly programmed into my marrow
@eduardoledesma5568 Жыл бұрын
I can't stop laughing. The video was so informative and on point, but the comedy was something else.
@kitanoken5987 Жыл бұрын
I’m 6’4, 238lbs and have been going to the gym for 8 months. My bench started at 110lbs for 1 rep. It’s now up to 175 for 2 reps. That said, I started going mainly for weight loss, I’ve gone from 315lbs to 238lbs. My bench has gone up 65lbs though. Body recomposition is energy draining, (almost all my calorie intake is protein) but it’s been effective.
@johnterpack3940 Жыл бұрын
First off, congratulations. I first got into lifting at the age of twelve, I'm now 53. In all that time you are the first guy I've heard talk actual sense and logic. Seriously, I stay on the very fringe of the hobby because I can't stand being around the people involved. I have no problem admitting my flaws, I can't bench. I don't know what I'm doing wrong. Four decades of reading articles, watching videos... I just can't move the weight. Now, for background, I'm "country strong". Meaning if I don't know how heavy something is, I can pick it up. I used to walk across construction sites with two bags of cement on each shoulder, I could drag a railroad tie off a trailer and carry it across the yard on my shoulder, and I would routinely do 400# barbell shrugs for reps. So my shoulders and arms are quite capable of handling a fair bit of weight. But I've never benched more than 260 or so.
@imhatchmantoo Жыл бұрын
You had me at "we're gonna de-turd this vacuum "
@imhatchmantoo Жыл бұрын
Jeff Nippard is natural now. Natural like 500mg of test per week natural or natural like his balls are doing their job?
@steveyuhas9278 Жыл бұрын
I laughed way too hard at "bumper plates like a squatty potty" 😂😂😂
@Alex1710931 Жыл бұрын
Thanks a lot for this video, my bench is by far my weakest lift (65 kg at 65 kg bw), and I see a lot of people in my gym putting numbers way higher than that. But after checking their form, I realized that it is difficult to compare to another person since the technique used is usually different. I hope I can keep improving on my bench while using the technique I am used to (basically one that I enjoy and does not put any pressure on my shoulders). Your video was eye opening for me!
@MrBostonNation Жыл бұрын
Same high school just 10 years later! Awesome man, loving the info keep it up!
@johnmacdonald713 Жыл бұрын
Excellent video dude. Your content lately has leveled up and the effort is appreciated 👍some of the best advice on the tubes
@subtopewdipie41598 ай бұрын
The actual content of this video was way better than I thought it’d be from the title
@JOSHFRANCES Жыл бұрын
I love benching and trying to work my numbers up. I don’t have a crazy arch and literally just retract my shoulder blades to create one (no setting up with my feet on the bench or juicing my belt at a crazy angle mid stomach) however even with no arch whatsoever and my shoulders not retracted using any sort of leg drive triggers a sharp pain in my lower back. How am I supposed to juice my numbers up when I can’t confidently safely bench
@hipdrive Жыл бұрын
You just solved your problem in this comment, use a better set up
@christianfahey3661 Жыл бұрын
Loving the format! Very entertaining and still highly educational. Keep 'em coming!
@kicknitoldskool Жыл бұрын
This video is amazing Bromleys, pure gold throughout, love the editing and humour
@jaqenhgarMF3 ай бұрын
Thank you Alexander and all of the chickens that were hung by their wings, for making this video possible !
@PlasmaFuzer Жыл бұрын
Agreed, there are no "bad" movements. I think Eugene over emphasized the potential cost to you joints when discussing arching. Programming can always come to the rescue. Maybe in the limited case of a person that only ever does a max arched bench press as their only upper body development tool, he might have a point. However most people, powerlifters included, don't train this way. By using assistance movements, changing angles, implements, grip widths, frequency, intensity, and of course volume; you can easily incorporate an arched heavy bench press in with little to no actual cost (other than more fatigue of course). If anything it gives you exposure to heavier weights than you would otherwise touch without the benefit of this technique which, in that way alone, provides a different, perhaps novel, tool to complement your overall training.
@tomwozne Жыл бұрын
The amount of prose in this video would make any meathead walk away. Good job on saying a lot of nothing. Brevity is the soul of wit my friend.
@joelouden65927 ай бұрын
Alexander, I started benchpressing at Poway High in 1979. My first try was 75 pounds and I failed. I was 14 years old, 6' 1" and 125 pounds with lanky limbs. I could only do 3 pushups on the Presidential Fitness Test day. A senior football player gently tossed an arching tennis ball when I was on the Universal benchpress machine once. It landed right on my shnuds and I spent the next few minutes in severe pain in the fetal position. The head football coach was the PE teacher and all he said to me was "don't worry, kid, in a year or so your balls will drop". Back then the Poway High weight room was a scary place for skinny boys. By my junior year I was one of the "muscle guys" in there and no one lobbed tennis balls at my nuts while benching anymore.
@finallychangedthis Жыл бұрын
3 minutes into the video and I’m liking the nihilistic/cynical takes on lifting, especially movements we really do assign arbitrary importance to haha. I’m sure the rest of the vid is gonna be a banger but I love the reality check about lifting you’ve been providing lately
@drew4790 Жыл бұрын
Articulate and well-spoken. Loved the story-telling. Great vid!
@henderjkirk Жыл бұрын
Excellent video, Bromley. This is top notch.
@christoph497710 ай бұрын
I learned my lesson (luckily not the hard way) when I was 17. I went from benching 50kg to 100kg for 4-6 reps in about a year. But that was not it. What really did it for me, was my weak-ass, chubby, best buddy, who on the first day could barely do 5 reps with the 20kg bar to lifting 80kg at the end of the same year. I was way more impressed with his performance than with mine and I was so proud of him. Yes, I was still stronger and my 18yo ego was intact, but the fact, that he quadrupeled his strenght while I only doubeled it, made him the clear "winner" in my eyes. This is when I learned, that the only one you are competing with, is your yesterday self.
@daedaluslv2032 Жыл бұрын
I don't do bench press at all.
@benjaf1058Ай бұрын
Then why are you here?
@KayButtonJay Жыл бұрын
I’m 6’8” with matching wingspan. I struggle to bench 200 lbs. But because of the insane ROM (and subsequent difficulty) my chest looks good. Bodies are weird
@chuno7609 Жыл бұрын
Try 6ft3 with 6ft8 wingspan. Could barely do the bar when i started
@halfunder9712 Жыл бұрын
Damn it's probably a good tricep builder too because you probably have pretty long arms as well so even the lockout is longer then usual
@neilmazumdar4285 Жыл бұрын
@@chuno7609 Your deadlift is probably loving the wingspan though
@utgardkraft1412 Жыл бұрын
6'3" with 6'4" wingspan. Its a chore, but got my bench to 225 for a single.... No significant growth though. Despite mostly training for reps in the 8-12 range.
@utgardkraft1412 Жыл бұрын
6'3" with 6'4" wingspan. Its a chore, but got my bench to 225 for a single.... No significant growth though. Despite mostly training for reps in the 8-12 range.