Questions for you guys that are benching at or above 400

[Big T]

Anyone here use some of the westside barbell techniques?
Any of you guys use chains?
What do you feel is essential for getting a stronger bench? Besides AAS
Have any tips that you think others can learn and improve from?

Never Forget
~~~RIP STK 1972-2003~~~

will definitely improve the press greatly. Having the resistance increase towards the end of the concentric contraction on the triceps really helps the lock-out.

Partial reps in the power rack are great too.

Explosive presses using lighter weights.

The main focus is to prime all the different muscle fibers to work together and fire as forceful as possible on the heavy lifts.

[LickWhat?]

<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Tman2002:
Anyone here use some of the westside barbell techniques?
Any of you guys use chains?
What do you feel is essential for getting a stronger bench? Besides AAS
Have any tips that you think others can learn and improve from?

Never Forget
~~~RIP STK 1972-2003~~~[/quote]

Yea, we have a couple of boys in our gym that are in high school and train with chains. Also they use medium weight with alot of reps. Strong boys (brothers). They fight alot with each other so the dad has to come with them to the gym. Great guys.

[unforgiven]

Weighted dips made my bench go up. I usually do about 5 sets of dips, the last two sets heavy.I think last week the last two waslike 6/170 and 5/180. I just love dips though. <img src="http://www.massmonsters.com/infopop/emoticons/icon_biggrin.gif" alt="Big Grin" width="15" height="15"><!--graemlin:-->

[MightyMouse1]

I think the bands and chains have their use but i personally have not got the graces of a hardcore gym to use these items at, i have used the power rack for lockouts and such, but my best gains came from typical bodybuilding for all bodyparts and having a seperate day just for my bench press where i trained with paused reps with explosive 1 rep lifts and also trained in bench press shirt using pause reps and heavy touch-and-go lifts, the secret is to find a groove and learn to use a shirt...not to say west side training is no good but most their lifters are no stronger than a bodybuilder that trains with the 3 lifts imo...they just use denim triple-ply gear and put up some huge weights...o.k. i am starting to ramble

[nitroed]

For me I was stuck at 365 last year for a long time and the only thing that really helped me is that I started to train with some powerlifters over at my neighboring school U.T. austin. The major changes in my routine was that I had lots of rest working out 3 days a week. Also I really only focused on the big three lifts deads, bench, and squats. Every week I would increase the workload within a given set of time say 30-45 minutes. Never going below 8 reps, with as many sets possible within this time (w/ adequate rest) It worked for me I went up to 385 almost instanly in about 2.5 weeks. The only thing is that I gained some fat because I had a lot of downtime away from training which was a bit frustrating. At the end of two months of doing this I lifted 425 which I have stayed at pretty much.

I'll post the routine later on tonight, I have to run to work. Sorry if I was unclear

later

[CytoMel]

Yes the Westside bench routine brought me to benching over 400 w/o supps or drugs...

The bands are better and cheaper than the chains...

The board presses really work well too definately worth making some boards

"Train beyond the pain and death is your only release!"
-Steve Michalik

[bigj]

but they will tear your body up after awhile....overtraining can occur quickly...my last shoulder problem happened with heavy band usage, BUT I LOVE THEM!
bigj

I lost my best friend and brother....STK you were loved my brother...

[grumman]

If you want to learn about WS, Dave Tate's seminar videos are worth the money. A little knowledge about bands and chains can be a bad thing. Learn to do it right.

"Don't shoot him. You'll just piss him off."

[bigj]

They're hard on the body no matter what though. But simply INCREDIBLE for helping develop speed strength.
bigj

I lost my best friend and brother....STK you were loved my brother...