Heavy Holds - Give Your Bench A Boost
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- Опубликовано: 8 сен 2024
- 11 time World Powerlifting Champion and World Bench Press Record Holder, Jennifer Thompson, shares her favorite bench variation; Heavy Holds. These can give your bench a boost if you have stalled out. Or just increase your overall strength.
Research articles used:
Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance
pubmed.ncbi.nl...
Neural adaptations to resistive exercise: mechanisms and recommendations for training practices
pubmed.ncbi.nl...
Lift like Jen. Try her programs at www.thompsonsgym.programs.app These are the actual training cycle she uses. Plus instructional videos, metrics and an invitation to her private community for video review and advice.
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Hi mrs.thompson i tried your heavy hold last Tuesday my training weight is 265 for 4 reps i did a heavy hold with 315 and held it for 20 seconds the second one was a little longer then i did my working sets, this week i did my normal work routine on the bench and I could tell that the weight was much easier to rep with if i had a spotter i would've tried 5 reps, want to say thanks alot for the valuable information this will be part of my training routine once every two weeks, and by the way I'm 67 year's young 😊
@@georgecraven4781 that is so awesome. You know age is just a number !!😁
@@132poundsofpower 👍
I guess the moral of the story is If you want to break a bunch of records you might have to do some unorthodox things.
I think the variations I do on all the lifts is what has set me apart
Why isn’t this channel a million times more popular?
@@markandrews6712 I don’t know. Please share it 😁
Interesting thought about helping overcome a bad liftoff. Never would’ve thought of that .
Dennis Cieri brought his up at a meet one time. The referee made him rerack the weight after he took it out (arms weren’t locked). So he did and unracked it again. He said he would have never been able to do that if he hadn’t been practicing heavy holds.
I will definitely be trying these this upcoming workout week! Thanks for the great informative upload 🙏🏼
This was in today's workout for Comp 3.0 in the Thompson's Gym program. Sign up today! Great program!
Very similar to the idea of heavy squat walkouts, good way for your body to mentally prepare for extra weight.
Exactly. I do these squats as well
Thank you sincerely! You have always been super motivational to my fitness journey.
Very cool too that you rock at math🎉❤
I’m so happy I be a positive part of it!!
The goal is so feel what that heavy weight really feels like and do some negative s it should get you past that sticking point
Been trying for about a year and still can't figure out how to use my legs without lifting my butt.
Did heavy holds some days ago with 125 % 1RM (but after my working sets), hardest part was the unracking being alone ^^ because it's a lot of pressing and shoulder flexion involved before the actual holding..A Mono Lift would be great I guess - or at least pin pressing it instead to eliminate shoulder flexion and reducng the pressing RoM as much as possible. This way I should be able to go ~135% next time.
I started heavy-holds last year when I started training again.
The idea was too get my arms used to a heavier weight.
I did this both with barbell and iso bench
* had a bodybuilder lecture me that I would hurt myself…
…kindly listened but continued as it worked for me.
Not long after, I discovered you.
Despite competing in powerlifting in the early 90s (highschool)
never kept track of anyone in the sport.
But you…are a definite inspiration,
as well as the first person to ‘validate’ my theory on heavy-holds. 😊
Currently I’m torn with how much to lift.
I can bench 112.5kg (248 lb) - but I can heavy-hold 170kg (375lb) 15sec.
When I do around the 120% (140kg / 308lb) recommended,
and stick to only 15sec (though I can do more)
it feels I have more energy for my workout.
(Which is obvious I suppose)
Seems like there was a question formulating…
…suppose it’s just one of those things I’ll get to balance out eventually.
Anyway…yes - love heavy-holds!
real deal! bossman thompson what are your thoughts on pin dead bench? and floor presses?!? what about westside barbell floor rolling tricep extension? THank you!!!
I LOVE the dead pin presses. There is a ton of carry over with those. I don't like floor presses, I just don't get much out of them. I think there are other exercises that are safer and hit the muscles just as hard.
Have you tested the speed difference with one of those velocity things? Would be interesting to see.
I have not. I think those look cool. But I can usually tell if I take something down too slow.
Thinking about adding these. But how often should heavy holds be performed?? Once a week? Every other week?
You might want to do them once a week in the beginning. Then once you got it down every other week (this is what I do)
@@132poundsofpower Ok, got it! Thanks for responding!
Cute doggo
Are these advisable for older lifters? I'm a 69 year old man who doesn't compete. I'm just focusing on continuing to get stronger.
Well, I am 50, but I would start with a low weight and see how it feels
At some point I could literally hold any weight, while failing to bench empty barbell, with solid background in calisthenics/pull ups.
It's actually a very important subject.
It could sound weird, but bench press alone seems to cause dystrophy of hands and forearms and ruins grip strength. Technique has nothing to do with this
Do you find it easy to get the leg drive, I just can't seem to get it right, I did it so long without leg drive now I'm try to change that, do you have any advice I could use thx 😁
It’s not easy. It’s something you have to work at
Hi coach. I have been doing them as a pin press 3 inches below lockout. It prevents a possibility of it coming down out of control. I did 125% 1rm for 20 seconds on my top set. It really makes new PR attempts seem light.. at least until I have to send the bar back.
Anything wrong doing them as a pin press? Thank you
Not at all. Probably makes them harder and you won’t be able to do as much weight. But if you are seeing results - go with it!
@@132poundsofpower
I have the MONOLIFT attachment. Maybe start it at full lockout then lower to the safety bar. Pressing those first 3 in does limit me, haven't thought of that. Thank you again.
Do you do these before your warm up sets or after your warm up sets and before your working sets?
after warm ups, before working sets.
@@132poundsofpower thank you! I look forward to trying these out, really appreciate the info!
Can this break you’re wrists if you go too heavy?
No if your holding it correctly and using wrist wraps
??? OMG Your strong asf woman!! Who are you??? How much do you weigh?? How long have you been lifting for???with all due respect ive never seen a woman your size bench so heavy So many questions 😮 ima have to research you
144 lbs, 25 yrs😁
@@132poundsofpower Amazing! Im binge watching your vids right now lol