Josh Bryant understands this and uses a HUGE variety of training frequencies with his clients. Download Deadlift Program The sling shot is an elastic piece of material that helps you bench-press more easily. As you become stronger and become unable to cant add 5-10 pounds with each session, you still need to 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. Here, Bell outlines his go-to routine (including warmup) to help increase strength. This is definitely a viable approach but Josh prefers to perform the speed bench sets immediately after the top set of the day. Workout-4: Dynamic Effort Bench Press Training. One of the benefits of this approach is that you can perform a lot of volume on the bench press itself without accumulating too much central nervous system fatigue. If Im transitioning into a program where Im going from benching 2X per week to 3X per week, then using the Slingshot is a great tool to help me transition to higher amounts of volume while keeping my shoulders and elbows healthy. (2019), the slingshot was found to reduce the muscle activation of the tricep through all rep ranges. Another interesting conclusion from the study was an enhanced motor pattern while using the Slingshot. Lat Pulldown 4 10 2 min. The 6 week program manipulates frequency, intensity and volume to allow you to smash right through any barriers. RPE allows you to do this. If its still a little cloudy, dont worry youre not alone. There are six benefits to using the Slingshot: The Slingshot slides fairly easily up each arm and sits just above the elbow. Option #3: Bench press once every 10 days, two push workouts per 10 day period. If you are constantly alternating exercises, you will always be progressing. Here are some of Joshs favorite supplemental exercises to improve your strength off the chest: Josh is a huge believer in the dead bench. For example: The dead bench is a pin press performed 2 inches above your chest. When working through the program you will find various percentages which correspond to an RPE as discussed earlier. The dead bench is always performed for singles. Research Shows That Most Heart Disease Deaths Are Preventable By Changin Is Weight Loss With the New Injectable Meds Sustained? And outside of the core lifting community, the flat barbell bench press reigns supreme when it comes to measuring power and strength. Last, youll want to make sure that youre consistently touching the chest at the same spot each rep. The training percentages increase during each of these three week blocks before dropping back down during the deload week. **Performed at 58% of his projected 1-rep max, ***Performed at 46% of his projected 1-rep max, ****Performed at 56% of his projected 1-rep max, **Performed at 78% of his projected 1-rep max, ***Performed at 61% of his projected 1-rep max, ****Performed at 58% of his projected 1-rep max, *****Performed at 61% of his projected 1-rep max, **Performed at 59% of his projected 1-rep max, ***Performed at 48% of his projected 1-rep max, ****Performed at 57% of his projected 1-rep max, **Performed at 80% of his projected 1-rep max, ****Performed at 60% of his projected 1-rep max, *****Performed at 63% of his projected 1-rep max, **Performed at 61% of his projected 1-rep max, ***Performed at 50% of his projected 1-rep max, **Performed at 76% of his projected 1-rep max, ***Performed at 42% of his projected 1-rep max. Show's over. After youre done, use the same weight with the Slingshot, but perform as many reps as possible. How to Use and Why to Use a Slingshot for Bench Press in - YouTube Since we have already gone through the slingshot bench research process, we understand this problem. If an athlete can handle more volume then there may be the potential for greater hypertrophy adaptations. Josh Bryant is one of the worlds most successful powerlifting coaches. Option #2: Bench press once every 7 days, two push workouts per week. Gym Shorts: The Sling Shot Bench Press | Barbell Logic Click here for the Full Boar sizing guide and current pricing on Rogue Fitness. How to use the Bench Press Original Slingshot. Including a sample This will ensure the third fundamental principal described in the intro to this article is covered and youll be on your way to a two plate bench as most gym enthusiast wonder how many people can bench 225 pounds, and youll proudly be able to say youre one of them. HAPPY BENCHING! My bench press program for powerlifting is the ultimate plan for benching more in 30 days. You have one heavy bench press day early in the week where you do all of your heavy bench pressing as described above. Louie Simmons likes his athletes to perform their speed sets on a separate day of the week from their heavy bench press sets. Finally, James wraps up his bench press workout with three accessory exercises for his upper back, chest, and triceps. You can click right here to watch the training video for the week 1 heavy bench workout: You can click right here to watch the training video for the week 1 accessory workout: **Performed at 81% of his projected 1-rep max. If you bench three times per week you should look at having two variations in your program and doing less assistance pressing work. View our Privacy Policy and Terms of Service. 2020 Mark Bell Slingshots. Josh sometimes has his clients bench press heavy once every 10 days. Let one of our coaches help you get stronger, study by Dugdale et al. In reality compensatory acceleration training is just another name for the dynamic effort method as featured in the Westside Barbell training program. The slingshot bench press was included in my article on the Best Bench Press Variations. If you respond well to a higher-frequency approach then you definitely want to check out this program. I highly recommend you watch this with the volume turned up to get a better idea of how hard Al is pressing: Josh uses overcoming isometrics in a very specific way in his workouts. For example: 1 X 5 @ 75%, 1 X 5 @ 80%, and if that feels good, finish with 1 set of 5 @ 85%. He has trained many of the worlds strongest bench press specialists including Julius Maddox. View our Privacy Policy and Terms of Service. 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. 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. However, it is recommended no changes are made. Bench press (competition grip), 1 set of 3 reps, 4 minutes rest, The B1 exercise that is highlighted above represents our speed bench press sets. This allows you to expose your muscles to much greater loads than they would otherwise be capable of lifting. Each workout you are going to work up to a triple, double, or single on the competition bench press to start your workout. All of the training percentages are based on a projected 600 pound bench press. Chad was better known for his squatting strength but he also put up some highly respectable numbers on the bench press while working with Josh Bryant. Our products are created to So sail away from the safe harbour. But furthermore, youre losing out on tension in the back, glutes, and legs that translates into a bigger bench. However, rack lockouts and other partial range of motion lifts can also be utilized. If you are feeling elbow pain, it is almost always because you dont have stacked joints. *****Performed at 59% of his projected 1-rep max. While it is considered obvious now, at the time the thought of altering weights in a strategic manner had never been formulated. Conclusion | The Josh Bryant Bench Press Program! It will fit most people comfortably and won't have a high learning curve because the bar path will feel similar to someone's raw bench press. Mark Bell also makes wrist supports called Gangsta Wrist Wraps. The Slingshot Bench Press: Improve Your Result by 50 lbs While this is also important to do while raw benching, you might find it more difficult to maintain a level of consistency with your touch point while using the Slingshot. Negative Bench Press: What Is It, How-To, Benefits, Mistakes, Gangsta Wrist Wraps with the SBD Wrist Wraps, 6 Reasons To Do Larsen Press (Plus, 3 Reasons Not To). However, this link has not been proven with adequate evidence, and more research needs to be conducted. If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. Take 10 steps to your left, then 10 steps to your right. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! Slingshot mimics a bench shirt which helps with preventing injuries, it's awesome at helping you adapt to heavier loads. This chart (same as above) is a quick way to find out how hard your sets should be: If you are working with a timeline of 12 weeks, the best option is to do two cycles of the 6-week plan. Retract. As a general rule of thumb Josh likes to use isometrics to attack 1-2 weak points within a workout. Most people should be able to get almost twice the number of reps, which will allow you to fatigue your triceps while not overloading the shoulders. These allow lifters to add only one or two pounds to the bar to ensure progress is met on upper-body lifts where adding 5-10 pounds per session becomes impossible. Medical Disclaimer, The 8 Best Pre Workouts for Beginners [Tested], The 5 Best Creatine Supplements for Bulking, Sling Shot Bench Press Program Spreadsheet 5 Week, Greg Nuckols 3x Intermediate Medium Volume Bench Press Program, 6 Week Power Bench Press Program Spreadsheet, Scott Warman 10 Week Bench Press Peaking Program, 12 Week Bench Press Peaking Program Spreadsheet, Candito 6 Week + Advanced Bench Press Hybrid Program, 6 Week Russian Bench Press Peaking Program (3 Day), Brad Gillingham 12 Week Bench Press Program, The 8 Best Paleo Protein Powders for 2023, The 6 Best Egg White Protein Powders in 2023, The 7 Best Multivitamins for Bodybuilding, 4 sets of 3 reps of sling shot bench press. The most important part of your Josh Bryant style bench press workouts is your top set on the competition bench press. However, this is precisely the reason why you need a spotter, especially in the phase when youre still trying to master the technique while using the Slingshot. Check it out for more exercises to include in your bench press programming. Overloading using a slingshot; The last piece is probably the most critical, so it was saved for last. Incline Dumbbell Press 4 10 2 min. Soon after incorporating it on a once per week basis my raw bench climbed to 300 with a clean pause. Part 11: Vincent Dizenzos Bench Press Program. 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. or weight - the only true trait that matters is heart and determination. The Reactive Slingshot is designed better for beginner lifters who have under two years of bench press experience or bench press under 300lbs. Take a look at this now-famous bar path image showing the difference between a novice lift and a world record bench press. Some links in this article are affiliate links, which means I earn from qualifying purchases. When youre trying to get used to heavier loads in general, youll want to perform lower repetitions for higher intensities. Muscleandfitness.com is part of a360media Fitness & Health Network. 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. When you are benching, you need to feel as though you are pushing yourself away from the barbell and into the actual bench. You can click right here to watch the training video for the week 4 accessory workout: **Performed at 85% of his projected 1-rep max, ***Performed at 73% of his projected 1-rep max. Daniel Scali set a new Guinness World Record despite chronic pain in his left arm. The left is where you want to be, with everything in alignment. Take the Bar Through a "J' Path. How have you incorporated the slingshot in your bench workouts? Related Article: 6 Reasons To Do Larsen Press (Plus, 3 Reasons Not To). These deloads give your body a chance to recover from the preceding 2-4 weeks of training stress and often allow your body to super compensate to new levels of strength. When you take the bar off the rack, you bend your arms to bring the bar to your chest. FREE BENCH PRESS PROGRAM BY MARK BELL - Mark Bell Sling Shot My guess for why this occurs is because the Slingshot will require you to tuck your elbows as you bring the bar to your chest. Mark Bell's Slingshot review for the bench press(evidence-based) They aid in targeting and reducing the weaknesses of the smaller muscle groups. This would involve protocols of using 15-20% more weight than your raw bench press for the same number of reps. Its important that when you do start your overloading on the bench press that you have a spotter. The 55 bench press program is simple, but it works. The bench program was the very first advanced single lift program that Candito designed after feeling he had hit a wall. After the top set Josh normally likes his clients to move onto speed sets for the bench press, 1-2 supplementary bench press exercises, and then 2-4 bench press assistance exercises. In both there is a total of 25 repetitions for the week. There is a reason the strongest bench presser in the world Julius Maddox continues to place his faith in Josh. Ray Williams is a powerlifting legend known for his incredible strength and remarkable feats in the sport.