slingshot bench press program

In any true strength program, overloading isnt an optionits a necessity. This demonstrates that if youre trying to get stronger triceps to help facilitate the lock-out portion of the bench press, then you would need to train to fatigue using the Slingshot on most occasions to get the appropriate level of tricep activation. He actually has his athletes alternate between sets of overcoming isometrics and sets of speed bench presses. 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. If you really want, you may swap out close-grip bench for wide grip bench within the program but you must make sure to use at least one of the isolation movements to focus on triceps. CAT sets are extremely effective for boosting maximal strength and increasing your rate of force development. 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! Lastly, make sure to place the bar into the meaty section of your hand instead of wrapping your fingers around. Our products are created to help you achieve your goals inside and outside of the gym, and most importantly, help you become the best version of yourself. I made significant progress with the 55 bench press workout routine since it was easy to follow and stay on track, and any bench press workout program that you are consistent with will work to a certain extent. This is a very straightforward strategy. Although a better average is a 10-15% increase, most commonly experienced with Mark Bell's original slingshot. J Strength Cond Res 33(2): 327-336, 2019-This study examined the acute effects of the "Sl However, this link has not been proven with adequate evidence, and more research needs to be conducted. This program is not only used to help increase the bench press but other compound lifts also, such as the squat and deadlift. Slingshot bench press Bench Accessory 2 Push press Incline bench press Seated barbell press Standing overhead barbell press You will also find some slots for isolation accessory exercises in most of the workouts. You might feel a sense of over-confidence because youre handling loads you arent normally able to use when benching raw. However, it is recommended no changes are made. The bench program was the very first advanced single lift program that Candito designed after feeling he had hit a wall. Who knew? The slingshot is an absolute killer for this. Just like with anything else, it is a tool that can dramatically enhance your results when used properly. It forms the core of any true training program. Obviously this is not the fault of Josh Bryants training routine. For anyone who has ever tried it, you notice the benefits right away. 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. Show's over. Lastly, the number one reason for overuse injuries is getting greedy. Of course this article would not be complete without a thorough examination of some of the EXACT bench press training cycles used by some of the strongest powerlifters in the world. This is true even for things such as seated military presses. ****Performed at 58% of his projected 1-rep max. If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. . Conclusion | The Josh Bryant Bench Press Program! To use the slingshot in your bench press training, I would not jump into the heavier weights to start. This reduction in both volume AND training intensity gives his body a chance to fully recover from the prior 3 weeks of intense training and sets him up to lift some massive weights at the end of his bench press peaking cycle. As you can see James is still getting in plenty of quality work for all of the supporting upper body muscles. Therefore, in order to recruit these larger motor units, you must lift near your one-rep max. Retract. Correct form comes down to one word: tightness. I will explain why and when you should use the Slingshot, the types of Slingshots, and how to implement it into your training. The Maddog Slingshot has the most resistance out of all the Slingshots. After a deload you should be ready to put up between 105-110% of your original 1-rep max in the powerlifting meet! Louie Simmons likes his athletes to perform their speed sets on a separate day of the week from their heavy bench press sets. i decided to run the original deathbench program now a little over 2 months ago and i've finally completed it. You need to become one with the bench. This technique is so powerful because it works through autoregulation. However, it is sometimes necessary if you are trying to squeeze all of your bench pressing workout into one single workout during the week. If an athlete can handle more volume then there may be the potential for greater hypertrophy adaptations. The first 8 weeks workouts: Paused bench 2-3 top sets 3-6 reps heavier each week. **All exercises performed with 70% of weights used during weeks 1-3. Inno Supps Complete Gut Health Stack: Doctor Approved 3-Step Process for UFC and Project Rock Team Up For BSR 3 Shoe Collaboration. They should be challenging but shouldnt be so heavy that you have to get amped up to complete them. ), **Performed at 77% of his projected 1-rep max, ***Performed at 59% of his projected 1-rep max, ****Performed at 69% of his projected 1-rep max, *****Performed at 78% of his projected 1-rep max, **Performed at 97% of his projected 1-rep max, ***Performed at 71% of his projected 1-rep max, **Performed at 69% of his projected 1-rep max. What Does a Slingshot Do For Bench Press? The Full Board Slingshot also provides a bit more tension, with some lifters getting as much as 20% more overload. You can blast your muscles with a fair amount of volume while still training your pressing muscles with a reasonably high amount of frequency. $3 off every $30 spent. ***Performed at 61% of his projected 1-rep max. View our Privacy Policy and Terms of Service. The 11 Greatest Bicep Workouts For Strength! Josh Bryant is a HUGE believer in using deloads over the course of a bench press training cycle. All rights reserved. Vincent Dizenzo used this option while working with Josh Bryant to bench press 600 pounds in the 275 pound weight class. Research has shown that overcoming isometrics primarily increases your strength at the exact joint angles that you are training. 70%) and do as many reps as possible for two sets. Please note that all of the training percentages in these three routines are based off of the highest weight attempted on competition day. During this time Vincent was using a very simple 3 days per week push / pull / legs split where he performed all of his chest / shoulder / tricep exercises on one single day per week. Message and data rates may apply. You will need to do the lift frequently to improve on it. We stand to empower those who seek to improve their life through fitness. When first using the Slingshot in your training, I would recommend taking 2 weeks to learn the movement pattern and feel how the Slingshot affects your bench press. While using bench press strength charts with percentages is easy and evokes memories of high school weight rooms and sloppy form, it isnt optimal anymore. However, he does not do anything that is taxing enough to negatively impact his performance on his heavy bench press day 3-4 days later. (Yes, Heres Why & How To Use Them). With the right plan and the right discipline, you can get seriously shredded in just 28 days. While RPE is phenomenal for pushing yourself, it can be an easy way to rationalize taking an easier workout day because you dont feel in the zone enough. Lets look at the percentages of a sample 12-week peaking program. *Complete 3-5 sets. By feeling this supra-maximal load in your hands, you should be more confident in handling heavier weights in your raw bench press. **Performed at 84% of his projected 1-rep max, ***Performed at 65% of his projected 1-rep max, ****Performed at 62% of his projected 1-rep max, *****Performed at 66% of his projected 1-rep max, ***Performed at 54% of his projected 1-rep max, **Performed at 87% of his projected 1-rep max, ****Performed at 64% of his projected 1-rep max, *****Performed at 69% of his projected 1-rep max, **Performed at 71% of his projected 1-rep max, ***Performed at 55% of his projected 1-rep max, ****Performed at 63% of his projected 1-rep max, ****Performed at 65% of his projected 1-rep max, *****Performed at 71% of his projected 1-rep max, **Performed at 75% of his projected 1-rep max, ***Performed at 57% of his projected 1-rep max, All exercises performed at 70% of weights used during weeks 5-7, ***Performed at 76% of his projected 1-rep max, (Note: Chad tweaked his pec on the top single and further aggravated it on the speed triple. Check out which wrist wrap is the best! Josh likes to divide supplemental exercises into movements that attack weaknesses in the bottom-half of the bench press or the top-half of the bench press. All of these different exercises work together to drive up your strength on the competition bench press. One quick and simple way to make sure youre following number four correctly is to add a bit of chalk to the middle of the barbell. In this video EPIC's head coach Brandon explains . These speed sets also serve as a form of cluster sets which have been repeatedly shown in the scientific literature to work AWESOME for creating long-term training adaptations. Always ask your doctor for medical, fitness, or nutritional advice. But I wouldn't have done so much with the slingshot if it wasn't for the fact that I fail close to lockout. More weight moved for the same amount of reps equals more progress. After the speed reps, James moves onto two key supplementary exercises: the reverse band bench press and v-bar dips. Most women would also consider using this slingshot because it would provide adequate tension for any bench press under 300lbs. 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. The plan is designed so that high levels of fatigue accumulate in the beginning weekas the weeks progress the frequency is dropped to begin peaking for top-level strength with higher levels of intensity. If you bench press one to two times per week, you should do a good amount of pressing assistance work. Mark Bell's Sling Shot Mark Bell - Super Training Gym 381K views 9 years ago Stronger In 30 Days Bench Press Program by Mark Bell Mark Bell - Super Training Gym 502K views 6 years ago Casey. Regardless of age, gender, or weight - the only true trait that matters is heart and determination. Take a look at this diagram: On the left it a clear case of elbow painthey are far in front of the barbell, requiring the triceps and elbow extensors to carry an enormous amount of load. Each of these variations target specific ranges of motion. You may feel like you need to pull the bar down, which will require you to use your upper back musculature a bit more than you would in a raw bench press. As you tuck your elbows, youll find that you are able to create more tension through the Slingshot. The left is where you want to be, with everything in alignment. Muscleandfitness.com is part of a360media Fitness & Health Network. Chad missed a 530 pound bench press attempt at the Pro/Am in 2011. 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. Finally, James wraps up his bench press workout with three accessory exercises for his upper back, chest, and triceps. The third is where you can really make some free gains. Overloading using a slingshot; The last piece is probably the most critical, so it was saved for last. With that said, if you find that the main movement and accessory movement is leaving you drained and fatigued, just treat the isolation sets as active recovery and use light weight. How have you incorporated the slingshot in your bench workouts? My Sling Shot mirrored exactly my raw bench programming, only differing in one way- the intensities were about 20-30 pounds greater. By the fourth week the lifter has already completed 48 total reps with the Sling Shot at very manageable weights. By week 11 you should be hitting a single that is already beyond what you could do at the start of the peaking cycle. As a general rule of thumb Josh likes to use isometrics to attack 1-2 weak points within a workout. The material stores energy at the bottom, and helps pushing the weight from your chest on the way up. It will be a solid overloading tool in your bench press training. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! Use the percentages to keep you honest on days that you feel like death, and use RPE metrics on the good days to accelerate your gains. 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. For example here is Al Davis giving a perfect demonstration of an overcoming isometric contraction on the bench press. And the ones that do are, frankly, quite lazy in their approach. There have been a handful of studies conducted that examine the response and effectiveness of the Slingshot. Chad attempted 530 in his meet but tweaked his pec in the process and decided to call it a day for the bench press. The researchers compared the biomechanics of people using the Slingshot versus raw bench press. If youre used to the typical bodybuilding-style bench, youre doing it very wrong. Tighten your core and then pinch your shoulder blades together. In order to get the full benefit of this superior training method you have to press into the safety pins as if you were trying to break them in half! Rest your feet flat on the ground or you can use the foot rest at the end of the bench if your feet don't reach. The Mark Bell Slingshot is a tool that powerlifters use for bench press training. This training cycle was performed in the summer of 2011. A: Complete the same sets without; you wont benefit from the overloading benefits programmed to target your lockout for max-out day, but can still use the sets for more volume. To fix this, really focus on getting into a tighter position where your scapula are pulled back and down. Pretty classic linear periodization leading into a peak. Here is what one of Vincents typical bench press workouts looked like while working with Josh Bryant: As you can see this is an absolutely ENORMOUS amount of volume! First, you will feel like its harder to touch the bar to your chest. It's up to you to make it the former, not the latter. You can click right here to watch the training video for the week 9 heavy bench workout: You can click right here to watch the training video for the week 9 accessory workout: **Performed at 96% of his projected 1-rep max. 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. his reduction in both volume AND training intensity gives his body a chance to fully recover from the prior 3 weeks of intense training and sets him up to lift some massive weights at the end of his bench press peaking cycle. The Program Since it's the bench press you want to improve. Consent is not a condition of any purchase. So, if youre looking to get practice at handling heavier loads, then the Slingshot is definitely an effective tool. Under 275 lbs or 124 kg should get the Reactive. Here are some examples of accessory exercises that Josh likes to use at the end of his clients bench press workouts: As a very general rule of thumb you might want to perform 2-4 sets of 8-15 reps on each of your accessory exercises. Click HERE for the Maddog Slingshot sizing guide and current pricing on Rogue Fitness. However, if you find that your shoulders and elbows get beat up throughout the year, then the Slingshot might be a good tool to implement to reduce some of the stresses at the level of the joint while benching. All of the training percentages are based on a projected 600 pound bench press. This is because as you bring the bar to your chest, the slingshot will be storing elastic energy. The 6 week program manipulates frequency, intensity and volume to allow you to smash right through any barriers. Here is what a typical 12-week peaking cycle might look like: As you can see the weights get heavier and heavier as you get closer to competition. May you lift long and prosper! They found that the elbow position of the Slingshot group to be more mechanically advantageous in driving the bar through their sticking point. Compare that with a plan that has only 3-5 sets of bench per session, but more sessions per week. In terms of powerlifting, the hardest part of a heavy bench press for most people isn't the lockout, it's the middle part of the range of motion, and the slingshot helps you push through that part through initial momentum. The 8-Week Program to Build Your Bench-Press Max Akim Williams gives insider advice on how to make the most out of your time on the bench. For example Josh only included isometrics for James Strickland in his last 3 weeks leading up to his meet in the sample training cycle provided at the end of the article. Light of Musical Store. You no doubt learned in grade school that the shortest distance between two points is a straight linethose basic physics still apply. 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. Once youve mastered the technique, and youve had a few workouts where youre using the same loads as your raw bench press, then you can start experimenting with overloads. Essentially, the slingshot is taking over the work that the triceps would otherwise do. The sling shot is an elastic piece of material that helps you bench-press more easily. Buy on Amazon: 5: Sling Shot Mark Bell Pushup 8.30. Then 305. A study by Niblock & Steele (2017), showed that using the Slingshot in training does allow individuals to perform a greater amount of volume using either similar or more weight compared with raw benchers. After that, you could perform two more doubles at 95% and 100%. Although very similar to a regular bench press, the elastic does have a slight learning curve. Last, youll want to make sure that youre consistently touching the chest at the same spot each rep. Buy on Amazon: 7: M . While each plan is designed using the same training methodologies, they differ in length to provide you with the best option to suit your specific schedule and needs. On the other hand if you are putting up 400-500 plus pounds and find that you need a lot of time to recover between workouts then this option may work AWESOME for you! Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. 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. 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. The most important part of your Josh Bryant style bench press workouts is your top set on the competition bench press. Next time youre at the gym do a set of bench with your feet upthe lack of support makes the lift insanely harder. One way to check if you are truly in the best position possible is to have your training partner give you a nudge in the abdomen and knees once you are setup. Before we continue, something needs to be said about the myth that arching your back when lifting is bad. My bench press program for powerlifting is the ultimate plan for benching more in 30 days. 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. There are four types of Slingshots that you can buy based on how much tension you want. He blends together the best elements of old-school linear periodization with many new-school training methods to produce unbelievable results. Take the Bar Through a "J' Path. Push-ups . 54. Your information has been successfully processed! And to do that, you should start with the following: Regularly bench press in the 4-to-6 rep range (about 85% of your one-rep max). 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. The extreme opposite of this is what you want instead: extreme tightness and tension upon liftoff. You can click right here to watch the training video for the week 4 heavy bench workout: **Performed with 70% of weight used during weeks 1-3. Tudor made his discovery by watching Russians train. Thank you Josh for sharing your gift with the world. They rank 27th nationally in forcing turnovers, 22nd in offensive rebounding and 58th in 3-point frequency. The Full Boar Slingshot is designed for people who are slightly bigger in bodyweight, have bigger arms, or bench press over 300lbs. Soon after incorporating it on a once per week basis my raw bench climbed to 300 with a clean pause. Vincent missed his 600 pound bench press attempt in this training cycle. Chad Wesley Smith was a world-class powerlifter who set a world-record in the squat when he squatted 900 pounds raw. All rights reserved. For the most part, the differentiating feature between each of these Slingshots is how much tension youll get while benching. 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 He later teamed up with Josh Bryant again and finally reached his goal. This type of split works very well for extremely strong bench pressers with a lot of fast-twitch muscle fibers. Another interesting conclusion from the study was an enhanced motor pattern while using the Slingshot. If he can move you by pushing against you, youre too loose. Download Skwaat Program Whether you're a beginner or advanced lifter, the stronger in 30 days: Skwaat Program is bound to add pounds to your Skwaat. Performed at 69% of his projected 1-rep max, Performed at 78% of his projected 1-rep max, There is a reason the strongest bench presser in the world, Exercise A1: Bench press (competition grip), 1 x 3**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 x 3***, 2 minutes rest, Exercise C1: Reverse band bench press (competition grip), 1 x 5, 2 minutes rest, Exercise D1: V-bar dips (forward leaning torso), 2 x 6, 2 minutes rest, Exercise E1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest, Exercise F1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise A1: Machine rear delt pec dec, 3 x 15, 60 seconds rest, Exercise B1: DB poliquin raise 3 x 15, 60 seconds rest, Exercise C1: DB bench press, 3 x 15**, 60 seconds rest, Exercise D1: Lying DB pullover, 3 x 15, 60 seconds rest, Exercise E1: DB rolling extension, 3 x 15, 60 seconds rest, Exercise F1: Seated cable rope face pull, 3 x 15, 60 seconds rest, Exercise C1: Reverse band bench press (shoulder-width grip), 3 x 2****, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 x 3***, 4 minutes rest, Exercise A1: Bench press (competition grip), 3 x 3**, 4 minutes rest, Exercise B1: V-bar dips (forward leaning torso), 2 x 6***, 2 minutes rest, Exercise C1: Lat pulldown (wide / overhand grip), 3 x 10***, 60 seconds rest, Exercise D1: DB floor flys (neutral grip), 3 x 10***, 60 seconds rest, Exercise E1: Standing rope cable pushdown, 3 x 10***, 60 seconds rest, Exercise A1: Machine rear delt pec dec, 3 x 15**, 60 seconds rest, Exercise B1: DB poliquin raise 3 x 15**, 60 seconds rest, Exercise D1: Lying DB pullover, 3 x 15**, 60 seconds rest, Exercise E1: DB rolling extension, 3 x 15**, 60 seconds rest, Exercise F1: Seated cable rope face pull, 3 x 15**, 60 seconds rest, Exercise D1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest, Exercise E1: Prone seal row, 3 x 6, 60 seconds rest, Exercise H1: Standing rope cable pushdown, 2 x 12, 60 seconds rest, Exercise B1: Lat raise machine 3 x 13, 60 seconds rest, Exercise C1: DB bench 3 x 15**, 60 seconds rest, Exercise F1: 30 degree prone Y-T-L raises, 3 x 15, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 x 2**, 4 minutes rest, Exercise C1: Rack lockout, 3 x 1****, 4 minutes rest, Exercise E1: Seal row, 3 sets of 5 reps, 60 seconds rest, Exercise C1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest, Exercise D1: Prone seal row, 3 x 5, 60 seconds rest, Exercise E1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise F1: Standing rope cable pushdown, 3 x 10, 60 seconds rest, Exercise B1: V-bar dips (forward leaning torso), 2 x 12***, 2 minutes rest, Exercise C1: Lat pulldown (wide / overhand grip), 4 x 10-12***, 60 seconds rest, Exercise D1: DB floor flys (neutral grip), 2 x 10***, 60 seconds rest, Exercise B1: Lat raise machine 3 x 13**, 60 seconds rest, Exercise F1: 30 degree prone Y-T-L raises, 3 x 15**, 60 seconds rest, Exercise A1: Bench press (competition grip), 2 x 1**, 4 minutes rest, Exercise B2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest, Exercise D1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest, Exercise E1: Seated cable row (v-handle), 3 x 10, 60 seconds rest, Exercise F1: Cable overhead rope extensions, 3 x 10, 60 seconds rest, Exercise A1: DB front raise, 3 x 10, no rest, Exercise A2: DB side raise, 3 x 10, no rest, Exercise A3: DB bent-over rear delt raise, 3 x 10, 60 seconds rest, Exercise B1: Machine rear delt pec dec, 3 x 10, 60 seconds rest, Exercise C1: Seated cable row (v-handle), 2 x 12, 0 seconds rest, Exercise D1: Seated HS overhead press, 2 x 10**, 60 seconds rest, Exercise E1: Prone seal row, 2 x 5, 60 seconds rest, Exercise F1: Cobra lat pulldown, 2 x 10, 60 seconds rest, Exercise G1: Rope cable hammer curl, 2 x 12, 60 seconds rest, Exercise H1: Bilateral preacher curl machine (supinated grip), 2 x 15, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 x 1**, 4 minutes rest, Exercise B1: Bottom position bench press overcoming isometric (competition grip), 2 x 1 (6-second hold), 2 minutes rest, Exercise C1: Lockout position bench press overcoming isometric (competition grip), 2 x 1 (6-second hold), 2 minutes rest.