![]() ![]() Application Point Julius trains four times per week with weights. Looking at all of Julius’ numbers, his upper back was proportionally weak compared to the opposing muscles on the front side of the body. A big, strong upper back gives you a nice, robust shelf to bench press off of and even provide a little spring on the press up. However, as Kaz said, “Strong man equals strong back”, the bench press is no exception. I am not one of these people that think that a strong upper back is the most important component to a big bench press. Reps Performed with 80% Maxįast Gainer (20%–25% of total population)Īverage Gainer (50–60% of total population)Ģ) Increase Upper Back Training Volume/Frequency Last meet, Julius’ ass was grass and 665 was the lawn mower he got destroyed and was madder than a bob cat in a piss fire. The slower the gainer the more you will benefit from more frequent stimulation and higher volume. Fred Hatfield, and there will be variations between exercises and muscle groups. The less gifted you are at something, the longer and more frequently you must practice to become a jedi master! Below is a chart to see what type of gainer you are, it was provided to me by Dr. Fast gainers have much more fast-twitch muscle fibers and more efficiently recruit a greater number of muscle fibers, all which requires greater recovery. The biggest lie in the last 50 years perpetuated by self-proclaimed “hard gainers” is those with poor genetics should train less. This enabled Julius to stay injury free and approach each session with enthusiasm.Īpplication point: People that are easy gainers need to train less and with lower volume. ![]() We decreased Julius’ training frequency on the bench press from two days a week to one day per week. We have one priority: results the means to do not matter, just the ends. We are not here to get Instagram likes or be a “sheeple” in the latest lifting craze. Squatting is a great example with some folks now claiming you need to squat every day or multiple times per day just to make paltry gains. Fitness trends, like most trends, run in extremes. ![]() I am going to share five tips with you that helped Julius go from one of the best bench pressers in Kentucky to one of the best bench pressers in the history of the world. Not only is this one of the best bench presses of all-time but a huge personal record for Julius whom is lifetime 100% free of performance-enhancing drugs and/or hormone replacement therapy. This past week my client, Julius Maddox, bench pressed 677 officially Raw. I wish I had the time and people had the attention span to hear about everyone’s success. Success leaves clues! Every weekend I have clients break personal records and often times these happen to be world records. ![]()
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