8-time IPF World Champion, Jen Thompson, shares her bench press program Jen started competing in powerlifting in 1999, and has risen to be one of the most dominant bench pressers in the World today. We developed our Performance U 28s rep protocol as a way to take 21s concept to create more time under-tension, a better biceps pump and add a new twist to classic method. Intuitively, I would think that simulating those holds with dumbbells would be the best prep, as it is a very natural way to build up the amount of stress your joints can handle. The Blaster keeps your arms in a fixed position against your trunk, with the claim being that this promotes proper form while also isolating the biceps. It's worth training through a variety of rep ranges, to develop strength through a variety of ranges. This is very "personal". Basically you're trying to train/maintain two or more physical qualities simultaneously. High rep deadlifts make you awesome. It ends up bouncing away from me a bit or angling. Because the moderate (10-20 rep) range often offers the best tradeoff between stimulus, fatigue, injury risk, and slow/fast fiber specificity, and mind-muscle connection, an argument can be made that a first-time program design could have most weekly working sets for the chest in this range, perhaps up to about 50% of them. After 8 weeks, it was clear that the lower rep range was superior for strength gains whereas the higher rep range was superior for muscle growth (since subjects were able to achieve more volume). The trap bar has neutral grip handles, for one, but more importantly, it shifts the weight's center of mass back just a few crucial inches—to where it is more in line with your body's center of mass. It's worth training through a variety of rep ranges, to develop strength through a variety of ranges. Dumb question: you are way stronger than me (my 1 RM on deadlift is probably 350ish lbs), is there a reason to keep knees bent for the lock out? Training for muscle hypertrophy and endurance if typically reserved for moderate to high rep ranges to allow for metabolic build-up in the muscle cells and prolonged fatigued. ——- Lats The lats are generally of mixed composition and thus respond best to medium reps. You can’t go wrong sticking with an average of 6-8 reps per set on lat work. All I really ever see is 1 set of ~5 reps for working sets. After that peak I will go down to 30% 1RM for 40 reps for 1 weeks followed by 2 weeks of 50-60% 1RM for 15 reps. All that lactic acid buildup from the high rep work will iron plate your joints and prepare them them for … And I do mean endure. Choice of one other bicep exercise (typically Hammer Curls): 3x10-12 Legs (Quad/Ham/Calves): Barbell Squats: 4x5-6 Leg Press (optional if already doing above squats): 3x8-10 Leg Extensions (circuit machine): 3x10-12 Hamstring Curls (circuit machine): 3x10-12 Standing Calf Raises (circuit machine): 5x10-12 REDDIT PPL PULL So if high reps promote hypertrophy and low reps facilitate strength increases, then in theory, the marriage of both rep schemes will bring forth muscular and strength development worthy of the Greek gods. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Now, for high reps, your arms will get worked in a bodybuilding way. Doing holds in the position with lighter weights can work, but it doesn't simulate the dynamic nature of getting into and out of holds as well as the fact that doing a hold in a certain way stresses the connective tissue only in a certain way. I didn’t see any mention of these details in OG2... Biceps curls and preacher are the recommended form, Triceps extension, though less needed generally. The Arm Blaster is a piece of curved aluminum about 24″ long and 4″ high that is designed to be worn around the neck when performing bicep curls. Cookies help us deliver our Services. It's better to use a trap bar for high reps imo. Shoot me a note if anything else looks wonky. Training Tip #1: Doing leg curls first in the workout allows him to use maximum weight and pre-exhausts his hamstrings. I used to get forearm, and bicep pain, and rehabbed it myself. The only thing I can think of is it carries over to strongman, was expecting him to snap his shit up during the last 3 reps, glad he pulled through. High Rep Alternative: Trap Bar Deadlift. I got medial epicondylitis doing 100 reps of chins. Had the study lasted longer, or the number of subjects been larger, the difference in results between the two groups may have become large enough to cross the statistically significant threshold. 8-12 reps of alternating dumbbell hammer curls, focusing on a smooth concentric contraction with a 2 second hold at the top, followed by a slow eccentric contraction. I'll do them in the off-season, for example, at about 60% or so of my max for 8-10 reps. If you don’t already know: Biceps 21’s are where you perform 7 reps of partial range biceps curls going halfway down. Don't necessarily do this every rep, but make sure you can. And work towards an aesthetic look weight movement that is awesome for the hamstrings here... 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