Avoid the biggest mistakes with Jim Wendler 531

Based on my own experience I summarised what I did wrong on the Jim Wendler 531 program from my perspective. I test several programs regularly here on my blog and share my experiences. Please leave a comment if you did something when on Jim Wendler you would not do again or if you have any questions.

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Topics: Lift stronger, Jim Wendler 5/3/1, Powerlifting, Bodybuilding, Strongman

How accurate are bench press calculators?

So should you rely on a bench press calculator for your performance? The short answer is definitely not for estimating real life one repetition maximum attempts. They are a good tool to get estimates to see where to start and whether you are progressing.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding

 

 

Which is harder the bench press or deadlift?

Especially as a beginner, you might have asked yourself that question. Which is the hardest lift of the big three? Is it harder to bench press or to deadlift? I personally think the easiest way to find out for yourself is to try both and judge for yourself, as "hard" is always a very subjective thing. Still, I would not be me if I did not discuss the topic in a bit more depth.

Topics: Lift stronger, Bench Press, Deadlift, Powerlifting, Bodybuilding

Who can bench press 1000 pounds?

As you are learning more about the bench press you might also get interested into records and which people hold these. Apart from the Paralympics, the bench press is unfortunately not Olympics. Therefore a good place to look for bench press records is the International powerlifting federation or short IPF. So far no one has bench pressed anywhere near 1000 pounds without a bench press shirt. The use of shirts is controversial as many people question if this not takes the real test of strength out of it. Usually, the people who bench press a lot in a shirt are super strong otherwise too. So, I personally would be ver careful to call tem weak or fat. 

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding

How to bench press more weight quickly

This article provides tips on how to bench press more weight quickly. The main things to consider are your setup, range of motion and the strength curve of the bench press. Adjustments to those will enable you to bench press more weight quickly if that is your goal.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding

Where to hold the bench press bar?

This is an overview of the options of a wide grip, narrow grip and thumb length's grip on the barbell for the bench press to help you decide which one is the best for you to reach your goals.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding

What does the bench press target?

Once you start training and get into the nitty gritty of strength development it is also good to know which lifts target which areas of your body. Here is a quick overview what you are getting in motion during a bench press. The main parts are your pecs, your triceps and your delts.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding

Why bench press with feet up

This is an overview of different bench press variations and whether you should do them with your feet up or not. You will find links to other material supporting my personal experiences as a 150kg bencher. Let me know if you have any question in the comment.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding

Why bench press with bands?

Bands can enhance your training especially for developing speed and explosiveness. This article will provide more detail into the theory and applications of bench pressing with bands for more experienced lifters who are toying with the idea of implementing them in their training for the first time.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding

How to bench press without a spotter

This is an overview about how to do a bench press without a spotter. The best option is to use a power rack and safety pins. More details below.

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding