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Bench Programming

When you’re trying to focus on the programming for your bench, it is highly likely that you have googled a bunch of different articles and Youtube videos. You’ve watched what your favorite lifters have done/are doing, you’ve read T-Nation, Elitefts, and BarBend articles. All of that is fantastic as is what you should be doing. But, you’re still not satisfied because you haven’t found the golden formula to add 100lbs to your bench by the next meet. The reason you haven’t found this is because it doesn’t exist. Training the bench press can be as simple or as complicated as you want it to be. There is nothing wrong with a simple linear progression, periodization, or conjugate method. In all...

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Quick and Dirty Guide to Incorporating Blood Flow Restriction into your Training

BFR is primarily used in a clinical rehab setting while working to maintain strength and size of an injured limb. Without occlusion these low loads simply do not provide enough stimulus to yield any meaningful adaptation from the muscle. In training, BFR implementation can spur muscle growth, increase strength, while handling less total volume and intensity.

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