Due to my form, I don’t think I maximize leg drive tbh, but what I do is flex my calves and quads first, then I try driving my entire foot down against the floor. Hope others chime in here. I will PIN this comment to get more feedback 🤞
@@UFpwrLifter thank you I really appreciate it and after watching the whole video I’m sure I be able to pass 225 doing your strategy and get back to my 315 squats
I used to bench with my toes touching the floor thinking I was using leg drive, however that only works for some people. You can try that and imagine pushing into the floor with your toes and see if you get a more stable bench. But what works for me is when I sent up as if I'm going to bench with my toes touching the floor, but then I slide my feet forward do they at flat amongst the floor. I make sure that they aren't just flat and I'm just laying flat, I position myself where my feet are behind my knees, putting myself into a slight arch, and bench like that. It feels the most stable for me like that and I feel as if I'm able to press harder into the ground, as theres more surface area connecting with ground and my feet. This also only works for some people, cause some people are comfortable with such an arch. Whatever you do just make sure that you can feel your legs pushing into the ground, and you dont lift your butt up from doing so. Best of luck bro
@@doctordeath2551 Leg drive is really only pushing the floor away as if you wanted to slide your body horizontally off the bench. Since the weight of the bar is pinning you to the bench pushing the floor away pushes your chest up and prevents your chest from collapsing during the lift which would make the lift harder.
Think about driving your traps down and backward into the bench. Derive that power and push from your legs as part of your setup. and make sure your cheeks are also squeezed so help engage full posterior chain.
*Benches 315 for easy paused reps at 150* "Im still learning from you guys.." Man, come onnn You're so humble!! We need more people like you in the world, keep up the good work 💪🏼💪🏼
Thanks for watching and commenting Pedro. I may be decent on the bench, but I’m truly learning from you guys on everything else in the gym 💯. Let’s continue to elevate each other and this industry.
It seems like you're like one punch man, you just kept benching and benching and you got to 405. Some people try their whole life and they'll never get there. The bottom can be the hardest part but for some it's the lockout or the middle all depending on their individual weaknesses
@@CanariasCanariass I’ve always struggled the most with the middle of the rep. Pause benching for the last year or so has def done awesome things for the bottom of my rep though
I've found, especially during COVID, that working out the back at the local park with pull-ups helped a ton with my bench. If you're taking a more powerlifting technique to benching, a thicker, wider back can make a huge difference in settling down into that pocket and really driving that bench press. Cheers!
I used your pyramid set up 3 days a week to go from a max rep of 130 to 235 in about 1.5 years. I was stuck at 235 for awhile and before I could switch it up COVID hit and I lost a lot of progress. I came back in August and continued the pyramid set up to get my max back up but after a two months in I decided to switch it up. I started doing more reps and less weight. My body was in so much shock because I trained for almost two years using your pyramid set up. I now do a 10 10 6 10 pyramid set up and I’m currently at 185 for 10 reps. I can confidently say my max is 255 now because I decided to switch up how I trained my chest.
Thanks for sharing Ray! You gained 105lbs over 18 months on my program? If so, that’s a new record from what I’ve heard. And glad switching it up gained you even more. Next milestone, 275!! You got this!! 💪🙌👍
Checking in for #3plategang 💪🏾💪🏾 I think you've inspired most people to reach that 315 milestone if they haven't already. What's helped me push past milestones has definitely been increasing weekly volume and then training a lagging body part. For me strengthening my pull-up and lat pulldowns helped by focusing on really squeezing the upper back. This will translate to bench to keep your back tight as a solid base when pressing.
doing the same thing over and over agian isnt a bad thing, specially when it works like ur benchpres. ur squat is gonna go up no matter what ur doing since u just started them. for pullups you could try them weighted, or do a closer grib(more range of motion) hitting the bar with ur colour bone each rep, i recently started doing those full pullups and the gains are insane
I know this may not be the answer you are looking for but In my personal experience when I play football and run track I usually plateau a lot and in the winter I have the best gains because I do less cardio.
@@tysonn3 the reason why cardio takes away from strength training is because you don’t have as many calories to put in to recovery. This can be countered by eating more healthy options.
@@tysonn3 that’s true but I try to cut out the cardio in the winter because even when I eat 4,000 good quality calories I don’t gain weight (if I do cardio) which is part of my goal.
Benching 3 times a week has been the only way I could see progress but for my plateaus I kept thinking I could jump 5 lbs every week which was not reasonable for me even if it was weight I used to rep out i was starting over but not as a beginner.
My max flat bench was 295x1 my squats were 405x3 d/l was 435x2. bench is always the weakest of the 3 power lifting movements, traditionally, but his trys are super strong as we see here.
On the pull ups try and maybe go all the way down to full extension on the elbows. This makes it so u can stretch and target your last more... at least for me
I weight trained 4 times a week for years with 2 days benching. One day flat bench, one day inclined and barely saw progress in my bench. Switched to 3 times a week alternating one day 4x4 and one day 4x8 and increased my max bench by 30lbs in 4 months. I agree that if you want to increase your bench you should consider benching 3 times a week.
Suggestion for the calves. Standing calf raises are going to work your gastrocnemius while sitting will work the soleus. You probably want to focus more on the gastrocnemius as that's the muscle that'll give you're calves the bigger look.
I haven’t seen many of your videos but I am wondering when your first plateau was at what weight an what accessory work u did if any to beat the plateau. Seems like u mainly do singles to maintain strength an build strength do u do any hypertrophy work? I would listen if u made a longer vid explaining your training and how you trained when you were at your intermediate stage. I cannot tell how old you are either
For calf raise i like to do them in sets of 20 Burning sensation 20 full range of motion reps with no bouncing flexing in both of the top of the motion and the stretch on the bottom of the motion
Hi UFpwrlifter, I wanted to ask u I’m a big fan of doing 5 sets 5 with pause bench presses. My question do u think it be better long term for strength gains to use same weight on 5x5 pauses? And gradually go up? Or would it be better to bench 5 sets 5 with pyramid sets ? Like 185-205-225-205-185 for 5s? I’m gonna start back 5x5 with pauses what would be best for strength u think ?
I've been following you for quite some time now- good to have you back! I'm concerned about your bench form though- your right side seems consistently lower on the press then the left side- and I have to say I've never noticed that before on any of your lifts pre-Covid. I think since you are about to add weight I'm compelled to point it out- you should focus on the right side so the bar travels up level (or more level anyway). Good to see other lifts in the content now too- I only point out the right side lag because you're so damn strong (way, way stronger then me- a fun inspiration!) that I don't want that to cause an injury or imbalance as you start to move back up to your big big numbers approaching 400.
Thank you so much for sticking with me even through the inconsistent uploads. This is what I mean by not deserving you guys. Also appreciate you looking out and pointing out the imbalance. I’ve been keeping an eye on it over the past week to see if I can figure out why it’s happening and will continue to. Thanks again for being here.
You should think about getting a pair of weightlifting shoes. It will help perfect your form. I went from 169lbs to 221lbs in less than 5 years (2008 - 2013) from benching, deadlifting, squatting, squatting and squatting. I’m Vietnamese and Pakistani. I’m 48 years old. I’m a little under 5’10” nowadays. I may make a few videos (in the next coming days) for informational purposes.
I don’t remember for sure... Ask me on the next upload and I’ll try to remember to pay attention to circle back. I “think” my eyes are above the bar though (towards my head side).
I'd suggest going for a neutral grip on pull-ups and doing deadhang reps with weight in the 3-5 rep range (after you can do 12-15 bodyweight reps). Your bench is already meaty for your bodyweight so if you started working weighted pull-ups I def think the extra back strength would help out your others lifts significantly.
I'm planning to hit 225 @150bw before christmas. Been stuck at 180 for while. I hope this video helps and I will come here after 6 weeks to tell how it went.
He might be training for a sport with jumping, then you should not go as deep. :) But if hes training for bigger muscles or powerlifting then the depth is nowhere near what it should be.
@@Robztraining but if he was training for jumping he should be exploding upwards out of that depth. that’s the whole point right? you’re focusing on explosion and speed over weight and raw strength. from what i can see.....he came out of that squat pretty slow 😂 just my observation haha
I have currently hit a plateau on my 355 bench pyramid for the last few weeks. i have failed on second rep of 330 every time and only once have got 315 x 3 got close another time but form wasnt the best and hit the bottom of rerack bar due to pushing weight backwards a little to early. Im going to switch my workout up for the next few weeks as i feel my endurance just isn't that good at the higher weights. The first week ill do 3 sets of 12 at 230 65% and if i notice its to easy ill increase the wieght as i go
@@UFpwrLifter thanks for being honest, you definitely look at least that height. so many people just flat out lie or don’t know their real height so i had to word it that way lol. i’m 5’10.5 barefoot night height and so many people try to tell me that i’m 6’0.
I never ever do one rep max but I’ve been doing 250lbs for reps and I’m gonna try 315 or something close to it on Friday. I’m super excited and your videos help and motivate me. I’m also not the biggest guy either at 189 5’11 so I like being the underdog much like yourself. Keep up the videos my man.
Requires a competent spotter .....but I have used on my last set of the workout a 10% overloaded eccentric only for a 12 count....three reps...done right you’ll need help reracking it...no more than 5 workouts in a row but it has always busted a plateau for me
Not chatting shit but do you only really focus on the bench ? For someone like you that clearly knows about weight training and has been doing it for a while those squats looked pretty difficult.
bro go get yourself some lifting shoes or boxing shoes. yeah running shoes are not really the best for squatting hence i see you take them off all the time. i used midcut converse
Hey man! Good form on the pullups! You are stable going up and coming down. The only thing you should improve is how far you go down. Drop down until your elbows are no longer engaged, almost like a dead hang and then go back up like you normally do. This will provide a good stretch for your lats.
Thanks for the feedback. I’ll have to move over to the other machine where I do triceps (was too busy that day) bc the one I used in this video wasn’t high enough for me to go all the way down. Keep the comments coming, I appreciate it!
Depends, how old are you, how long have you been working out, how long have you been on this routine? I typically gave it 4wks when I was still gaining strength.
@@UFpwrLifter I’m 19 and have been working out consistently (took a small break because of COVID) for over a year now. I just started doing bench 3 days a week instead of 2. Max is 265 would love to hit 315 by 2021.
You’ve maybe addressed this already but during the bench press your right side is lagging behind. Wouldn’t it be wise to do some dumbell presses to get rid of the imbalances?
This man is such an inspiration for me. I am kinda thin and people have always ridiculed me for my weight and less than average strength but this video goes to show “strength is not measured by one’s size but by the one’s of one’s strength”
Hey! So for the pullups I’d make sure your scapula is packed down and back to protect your shoulders, and that will also improve your form as far as your lats being fully activated. When I saw you do them I noticed your upper back round out a bit and the end of the pull which is limiting your gains and lat activation, also always try to do pullups with your legs uncrossed as it will activate that core a bit better and remove any energy leaks coming from not having everything tight and activated. Ps Love the benching tips, currently recovering from back surgery and your videos get me anxious to get better soon and get back on that gains train!
Hey! I had a question, but before I ask, I just wanted to thank you for your humility and great tips. Last year I weighed 106, at 22 years old, being about 5’7. People would really frown upon that, labeling me as inferior and weak. So I started working out, and my bench went from 110 to now, 155 (weighing 118) . But I see people using different stances and forms on bench. Does a certain foot position or form affect you bench capacity? If so, what form do you use? Thank you once again for your time!
Hey Keven! You will continue to gain weight/muscle, just keep it up! I don’t use a traditional powerlifting form, my elbows are more flared and my feet positioning is different, but it’s what’s comfortable for me. You’ll have to figure out what works for you then keep it going! The video you commented on has the programming tips I’d recommend.
Almost there with the pullups you want to do full extension down but don't pause in that position like the guy next to you did ( don't lock out ). then pop back up. You are an inspiration btw man. Keep doing you!
Holy crap your kids have gotten huge! It’s kinda cool to have first seen your vids when they were just little ones, and the periodic growth over the years
I love this because it shows what the body is capable of if you try. I’m like 170 and can only bench 2 plates but I’ve been getting a little bit of gains, but I can’t stay consistent in my workout schedule 👍
For pullups, make sure you do a full range of motion. Fully locking out on the bottom with your arms straight, and when going up, make sure your back posture is straight and your chin is above the bar. When coming down, do not drop yourself, make sure you control yourself. Also if you want to learn it the really strict way, do not use leg momentum at all.
I'm trying to get a 300 lb bench press I'm at 270 for 1 now I weigh 151lbs If I gained 10 pounds of bodyweight and stuck with heavy strength training do you think it would be realistic?
I do think it would very realistic with that 10lb weight gain and I also think you could get there with your current bodyweight, it would just take longer.
Quick question how to use leg drive?
I know it’s a silly question I played football but I never actually knew how to use proper leg drive
Due to my form, I don’t think I maximize leg drive tbh, but what I do is flex my calves and quads first, then I try driving my entire foot down against the floor. Hope others chime in here. I will PIN this comment to get more feedback 🤞
@@UFpwrLifter thank you I really appreciate it and after watching the whole video I’m sure I be able to pass 225 doing your strategy and get back to my 315 squats
I used to bench with my toes touching the floor thinking I was using leg drive, however that only works for some people. You can try that and imagine pushing into the floor with your toes and see if you get a more stable bench. But what works for me is when I sent up as if I'm going to bench with my toes touching the floor, but then I slide my feet forward do they at flat amongst the floor. I make sure that they aren't just flat and I'm just laying flat, I position myself where my feet are behind my knees, putting myself into a slight arch, and bench like that. It feels the most stable for me like that and I feel as if I'm able to press harder into the ground, as theres more surface area connecting with ground and my feet. This also only works for some people, cause some people are comfortable with such an arch. Whatever you do just make sure that you can feel your legs pushing into the ground, and you dont lift your butt up from doing so. Best of luck bro
@@doctordeath2551 Leg drive is really only pushing the floor away as if you wanted to slide your body horizontally off the bench. Since the weight of the bar is pinning you to the bench pushing the floor away pushes your chest up and prevents your chest from collapsing during the lift which would make the lift harder.
Think about driving your traps down and backward into the bench. Derive that power and push from your legs as part of your setup. and make sure your cheeks are also squeezed so help engage full posterior chain.
this is the most wholesome fitness chanel on yt change my mind
this is real content. 90% of the other channels is a circus show
@@FIa5h If it's Jujimufu then it's made to be a circus show, and that's OK.
Don’t forget scooby1961
Eric Bugenhagen
When you leave your phone on top of the safeties 7:00
I stopped, thanks for the feedback.
pull-ups and squat looks great！
Hi UFpwrLifter
is the lack of body mass despite your strength the result of training technique or is it just genes?
Honestly I’m not sure. Maybe a combination of both?
*Benches 315 for easy paused reps at 150*
"Im still learning from you guys.."
Man, come onnn
You're so humble!!
We need more people like you in the world, keep up the good work 💪🏼💪🏼
Thanks for watching and commenting Pedro. I may be decent on the bench, but I’m truly learning from you guys on everything else in the gym 💯. Let’s continue to elevate each other and this industry.
@@UFpwrLifter You do 2x your bodyweight that's a life time goal for most people
It seems like you're like one punch man, you just kept benching and benching and you got to 405. Some people try their whole life and they'll never get there. The bottom can be the hardest part but for some it's the lockout or the middle all depending on their individual weaknesses
Haha yeah he definitely has good genetics! That's why I'm so interested to see where his squat will go!
That’s a great point on different weaknesses for different people. Thanks for calling that out.
Bottom part is definitely the hardest part for me too, and I guess for most people mechanically.
@@CanariasCanariass I’ve always struggled the most with the middle of the rep. Pause benching for the last year or so has def done awesome things for the bottom of my rep though
@@JustaDudeTryinToLearnPiano fr i started implementing pause benches and my bottom position control has significantly increased
You’ve defo got me wanting to squat again, also I’ve just started deadlifting again so would love to see you give it a go! 💪
That guy in the orange shirt in the first bench clip was like.... now wait a minute LOL
there are three orange shirts in the first clip got me confused bruh xDDD
lol dude in the blue squatting keeps adding weight when he cant even hit depth.
we're not here to criticize people
@@gburrage1 just an observation lol.
I've found, especially during COVID, that working out the back at the local park with pull-ups helped a ton with my bench.
If you're taking a more powerlifting technique to benching, a thicker, wider back can make a huge difference in settling down into that pocket and really driving that bench press.
Cheers!
I used your pyramid set up 3 days a week to go from a max rep of 130 to 235 in about 1.5 years. I was stuck at 235 for awhile and before I could switch it up COVID hit and I lost a lot of progress. I came back in August and continued the pyramid set up to get my max back up but after a two months in I decided to switch it up. I started doing more reps and less weight. My body was in so much shock because I trained for almost two years using your pyramid set up. I now do a 10 10 6 10 pyramid set up and I’m currently at 185 for 10 reps. I can confidently say my max is 255 now because I decided to switch up how I trained my chest.
Thanks for sharing Ray! You gained 105lbs over 18 months on my program? If so, that’s a new record from what I’ve heard. And glad switching it up gained you even more. Next milestone, 275!! You got this!! 💪🙌👍
@@UFpwrLifter thanks man! It involved consistent bulking. Went from 152 lbs now sitting at 185 lbs body weight.
What's the pyrimid setup?
What is his program by any chance ?
@@rayravel7309 whats the pyramid setup like if you dont mind sharing?
Ah, the Three F's everyone should have; family, fitness, and fishing.
You forgot firearms
And friends 💪
@@HaloDude557 agree
Checking in for #3plategang 💪🏾💪🏾
I think you've inspired most people to reach that 315 milestone if they haven't already. What's helped me push past milestones has definitely been increasing weekly volume and then training a lagging body part. For me strengthening my pull-up and lat pulldowns helped by focusing on really squeezing the upper back. This will translate to bench to keep your back tight as a solid base when pressing.
That’s great, thanks for the advice!!
He is actually in 4 plate gang lol
@@407182269chi he is outstanding tho lol the majority of the people won't ever touch that. So I bumped it down to a more realistic level lol
Been watching you for a couple years now. I’m glad you’re uploading more often man! Keep up the grind and I appreciate your work ❤️
Seems like whatever is going on with the right shoulder imbalance, its getting more pronounced
This guys strength is out of this world even post quarantine especially at 150
thanks for the tips my body weight is 150 and could only bench my same weight now im at 205 for 3 reps at a weight of 150🙏🏽
DUP seems to do it for me
One day with in 6-8 range
Next day in 8-10
Third day sets of 5
doing the same thing over and over agian isnt a bad thing, specially when it works like ur benchpres. ur squat is gonna go up no matter what ur doing since u just started them. for pullups you could try them weighted, or do a closer grib(more range of motion) hitting the bar with ur colour bone each rep, i recently started doing those full pullups and the gains are insane
Nice! Thanks for the tips, I appreciate it!!
Hello I was wondering if you do any cardio? And if so, does it seem to “decrease” your strength?
I know this may not be the answer you are looking for but In my personal experience when I play football and run track I usually plateau a lot and in the winter I have the best gains because I do less cardio.
i mean at a physiological standpoint cardio shouldn’t effect strength gains but tbf everyone is different
@@tysonn3 the reason why cardio takes away from strength training is because you don’t have as many calories to put in to recovery. This can be countered by eating more healthy options.
@@chuckdoor6889 yeah exactly you just gotta make sure you eat more. Cardio is good if you want to be more healthier overall.
@@tysonn3 that’s true but I try to cut out the cardio in the winter because even when I eat 4,000 good quality calories I don’t gain weight (if I do cardio) which is part of my goal.
My bench is my worst lift worse than half my deadlift so this video was very helpful
Loving these, keep em coming man. I might have missed it but what do you do for flexibility? What does your routine look like? Thanks in advance
Thanks for watching! I just stretch ruclips.net/video/7ND9Qx_eUYY/видео.html
Benching 3 times a week has been the only way I could see progress but for my plateaus I kept thinking I could jump 5 lbs every week which was not reasonable for me even if it was weight I used to rep out i was starting over but not as a beginner.
My max flat bench was 295x1 my squats were 405x3 d/l was 435x2. bench is always the weakest of the 3 power lifting movements, traditionally, but his trys are super strong as we see here.
you’re a beast man, will keep these in mind
Calves are looking big bro
On the pull ups try and maybe go all the way down to full extension on the elbows. This makes it so u can stretch and target your last more... at least for me
watching your content makes me want to go to the gym everyday so I can push these number in the next 5 10 years
I weight trained 4 times a week for years with 2 days benching. One day flat bench, one day inclined and barely saw progress in my bench. Switched to 3 times a week alternating one day 4x4 and one day 4x8 and increased my max bench by 30lbs in 4 months. I agree that if you want to increase your bench you should consider benching 3 times a week.
Thanks for the testimony!! That’s the magic number!
I stopped doing incline altogether and just focused on flat bench. Feel like incline is useless unless you're on gear
This guy is a G I love his vibe and positivity during these times, thanks man
Yes sir, we gotta spread the positivity. Thanks for watching and commenting 💪🙌👍
Suggestion for the calves. Standing calf raises are going to work your gastrocnemius while sitting will work the soleus. You probably want to focus more on the gastrocnemius as that's the muscle that'll give you're calves the bigger look.
What helped me get through plateaus is
1.close paused reps 75-80% 4sets of 3 reps
2. Spoto press 85% 4 sets 3 reps
3. Light explosive paused reps 50-60% 4 sets of 6 reps.
1. Monday, 2. Wednesday, 3. Friday
Solid plan! Thanks for sharing.
@@UFpwrLifter thanks glad to contribute!
how do you not f up your shoulder benching so much?
@@Robetea1 benching not bad at all for shoulders if you use proper technique and enough complementary back work to prevent imbalances
I haven’t seen many of your videos but I am wondering when your first plateau was at what weight an what accessory work u did if any to beat the plateau. Seems like u mainly do singles to maintain strength an build strength do u do any hypertrophy work? I would listen if u made a longer vid explaining your training and how you trained when you were at your intermediate stage. I cannot tell how old you are either
Thanks for watching. This should provide some background. gravitus.com/blog/ufpwrlifter-path-to-410lb-bench-press/
I just turned 37.
Bạn có thể thêm phụ đề tiếng Việt, hoặc nói tiếng Việt và phụ đề bằng tiếng Anh được không?
What do you do for living (for employment)?
Corporate risk management for an insurance company.
@@UFpwrLifter What kind of degree does that require? or just good networking?
For calf raise i like to do them in sets of 20
Burning sensation 20 full range of motion reps with no bouncing flexing in both of the top of the motion and the stretch on the bottom of the motion
Hi UFpwrlifter, I wanted to ask u I’m a big fan of doing 5 sets 5 with pause bench presses. My question do u think it be better long term for strength gains to use same weight on 5x5 pauses? And gradually go up? Or would it be better to bench 5 sets 5 with pyramid sets ? Like 185-205-225-205-185 for 5s? I’m gonna start back 5x5 with pauses what would be best for strength u think ?
I've been following you for quite some time now- good to have you back! I'm concerned about your bench form though- your right side seems consistently lower on the press then the left side- and I have to say I've never noticed that before on any of your lifts pre-Covid. I think since you are about to add weight I'm compelled to point it out- you should focus on the right side so the bar travels up level (or more level anyway). Good to see other lifts in the content now too- I only point out the right side lag because you're so damn strong (way, way stronger then me- a fun inspiration!) that I don't want that to cause an injury or imbalance as you start to move back up to your big big numbers approaching 400.
Thank you so much for sticking with me even through the inconsistent uploads. This is what I mean by not deserving you guys. Also appreciate you looking out and pointing out the imbalance. I’ve been keeping an eye on it over the past week to see if I can figure out why it’s happening and will continue to. Thanks again for being here.
Most impressive videos on RUclips
Appreciate you watching and commenting!
You should think about getting a pair of weightlifting shoes. It will help perfect your form. I went from 169lbs to 221lbs in less than 5 years (2008 - 2013) from benching, deadlifting, squatting, squatting and squatting. I’m Vietnamese and Pakistani. I’m 48 years old. I’m a little under 5’10” nowadays. I may make a few videos (in the next coming days) for informational purposes.
What does your eye level with when setting up for your bench? Are you eyes way behind the bar or in front?
I don’t remember for sure... Ask me on the next upload and I’ll try to remember to pay attention to circle back. I “think” my eyes are above the bar though (towards my head side).
@@UFpwrLifter I only ask because it's pretty hard to unrack the bar sometimes and it could be that I'm not further back enough.
I'd suggest going for a neutral grip on pull-ups and doing deadhang reps with weight in the 3-5 rep range (after you can do 12-15 bodyweight reps). Your bench is already meaty for your bodyweight so if you started working weighted pull-ups I def think the extra back strength would help out your others lifts significantly.
Nothing is more satisfaying then watching long benching 143kg for reps right before bed after a long day work👍😎
I’m 140 and I can only do 135 for 1 rep 😭
135 brigade... Homie
All the best, are you in shape? What is the best strength program for bench press exercises? I need your opinion.Thank you in advance!
Working out your traps bit I'm distracted by the girl wearing a chin diaper...wear your masks ppl
Is a 330 bench good
For sure
@@UFpwrLifter woohoo
I'm planning to hit 225 @150bw before christmas. Been stuck at 180 for while. I hope this video helps and I will come here after 6 weeks to tell how it went.
Please let us know. Good luck!
How’d it go
if your daughter practices singing like you practice bench press she's going to be a superstar
For Pull ups try to go all the way Down
7:05 😭 it hurts to see the other guys depth.......
He might be training for a sport with jumping, then you should not go as deep. :)
But if hes training for bigger muscles or powerlifting then the depth is nowhere near what it should be.
@@Robztraining but if he was training for jumping he should be exploding upwards out of that depth. that’s the whole point right? you’re focusing on explosion and speed over weight and raw strength. from what i can see.....he came out of that squat pretty slow 😂 just my observation haha
@@yobs. yes, but it can also be a warm up. :)
You are probably right, Im just giving him the benefit of doubt. :D
What’s ur 1 rep max ?
It was around 385 at time of this video. Most ever was 410 tng
I have currently hit a plateau on my 355 bench pyramid for the last few weeks. i have failed on second rep of 330 every time and only once have got 315 x 3 got close another time but form wasnt the best and hit the bottom of rerack bar due to pushing weight backwards a little to early. Im going to switch my workout up for the next few weeks as i feel my endurance just isn't that good at the higher weights. The first week ill do 3 sets of 12 at 230 65% and if i notice its to easy ill increase the wieght as i go
Thanks for the video man love it
Love the videos! also introvert and shy are two different things
Yea
Agreed. Lyla is both big time. Lucas, not so much.
Brilliant tips and awesome content again bro
Thanks for watching and commenting 💪🙌👍
how tall are you? but like legitimately, measured and barefoot loll
5’8.5” without shoes
@@UFpwrLifter thanks for being honest, you definitely look at least that height. so many people just flat out lie or don’t know their real height so i had to word it that way lol. i’m 5’10.5 barefoot night height and so many people try to tell me that i’m 6’0.
I never ever do one rep max but I’ve been doing 250lbs for reps and I’m gonna try 315 or something close to it on Friday. I’m super excited and your videos help and motivate me. I’m also not the biggest guy either at 189 5’11 so I like being the underdog much like yourself. Keep up the videos my man.
Good luck man, lmk how it goes!!! 💪💪
Mấy bé thích karaoke quá nhỉ có tài năng sau này đó haha
I've been stuck at a max of 145kg for ages tryna get 150kg
I hope some of these tips in the video helps. If not, check out the comment section, tons of great advice that has worked for others!!
Requires a competent spotter .....but I have used on my last set of the workout a 10% overloaded eccentric only for a 12 count....three reps...done right you’ll need help reracking it...no more than 5 workouts in a row but it has always busted a plateau for me
Yep I can attest to this reminiscing on my college days. Thanks for sharing!
Not chatting shit but do you only really focus on the bench ? For someone like you that clearly knows about weight training and has been doing it for a while those squats looked pretty difficult.
So true: The rising tide rises all boats. You don't lose anything by helping someone else out.
I love this! Never heard it before 💪🙌👍
I'm not sure if you want to but if you just start eating more and gain some weight it might help a bit.(Helped me)
W
bro go get yourself some lifting shoes or boxing shoes. yeah running shoes are not really the best for squatting hence i see you take them off all the time. i used midcut converse
My kids and their dancing 🤦🏻♀️
You deserve more of a following if anything. I’m honestly surprised more people don’t come up to you and ask for a pic or to say hello lol
Hey have been a big fan for a while, have you thought about investing in a pair of knee sleeves & a belt for squats? Just wondering
No sir, I am a minimalist when it comes to the gym.
Anybody know the program he on
gravitus.com/blog/ufpwrlifter-path-to-410lb-bench-press/
Hey man! Good form on the pullups! You are stable going up and coming down. The only thing you should improve is how far you go down. Drop down until your elbows are no longer engaged, almost like a dead hang and then go back up like you normally do. This will provide a good stretch for your lats.
Thanks for the feedback. I’ll have to move over to the other machine where I do triceps (was too busy that day) bc the one I used in this video wasn’t high enough for me to go all the way down. Keep the comments coming, I appreciate it!
@@UFpwrLifter you can try holding your feet up behind you in a hamstring curl position if the bar is too low, just gotta make sure there's no swinging
U def deserve following u have and an 100x more.
How quickly should I expect to bench more weight? I bench 2-3 times per week and push around 80% of my max every time.
Depends, how old are you, how long have you been working out, how long have you been on this routine? I typically gave it 4wks when I was still gaining strength.
@@UFpwrLifter I’m 19 and have been working out consistently (took a small break because of COVID) for over a year now. I just started doing bench 3 days a week instead of 2. Max is 265 would love to hit 315 by 2021.
Paused reps always have made me make strength gains
When your kids grow up and watch these videos they will realize (if they haven’t already) what a cool dad they have!
You’ve maybe addressed this already but during the bench press your right side is lagging behind. Wouldn’t it be wise to do some dumbell presses to get rid of the imbalances?
Yes I think so! Thanks for the heads up!
Great job on your squats your looking very good
This man is such an inspiration for me. I am kinda thin and people have always ridiculed me for my weight and less than average strength but this video goes to show “strength is not measured by one’s size but by the one’s of one’s strength”
usually what i do to get past a plateau is reverse pyramid
You should take your wife to workout with you. Nice vid
Hey! So for the pullups I’d make sure your scapula is packed down and back to protect your shoulders, and that will also improve your form as far as your lats being fully activated. When I saw you do them I noticed your upper back round out a bit and the end of the pull which is limiting your gains and lat activation, also always try to do pullups with your legs uncrossed as it will activate that core a bit better and remove any energy leaks coming from not having everything tight and activated.
Ps Love the benching tips, currently recovering from back surgery and your videos get me anxious to get better soon and get back on that gains train!
Appreciate the pull up form feedback!! I will try this tomorrow. Get well soon!! Thanks for watching and commenting 💪🙌👍
Hey! I had a question, but before I ask, I just wanted to thank you for your humility and great tips. Last year I weighed 106, at 22 years old, being about 5’7. People would really frown upon that, labeling me as inferior and weak. So I started working out, and my bench went from 110 to now, 155 (weighing 118) . But I see people using different stances and forms on bench. Does a certain foot position or form affect you bench capacity? If so, what form do you use? Thank you once again for your time!
Hey Keven! You will continue to gain weight/muscle, just keep it up! I don’t use a traditional powerlifting form, my elbows are more flared and my feet positioning is different, but it’s what’s comfortable for me. You’ll have to figure out what works for you then keep it going! The video you commented on has the programming tips I’d recommend.
I am the first
Almost there with the pullups you want to do full extension down but don't pause in that position like the guy next to you did ( don't lock out ). then pop back up. You are an inspiration btw man. Keep doing you!
Thank you!
3 days per week is INSANE.
Question about your pause reps. Are you maintaining tension on the pause or relaxing the weight on your chest?
Relaxed on the dead stops.
As much as I dislike karaoke, it is definitely something we Asians love to do. I will sing a song or two after having some drinks in me lol
Lolllll!! You sure you dislike it...? Am I going to see you on The Voice (love that show!)?
Holy crap your kids have gotten huge! It’s kinda cool to have first seen your vids when they were just little ones, and the periodic growth over the years
For sure man, thanks for watching!
loving the family stuff man, keep it up!
Age and genetics are your answer to plateau
I'm 145lbs my max is probably 280 290 what can I do to hit 315. I really want to get to 300 club.
That’s an awesome ratio. Try the tips I gave in the video.
I love this because it shows what the body is capable of if you try.
I’m like 170 and can only bench 2 plates but I’ve been getting a little bit of gains, but I can’t stay consistent in my workout schedule
👍
2 plates is good man! You can only play the hand your dealt. Keep trying to get it when you can, you can still slowly gain strength!
I love you❤️❤️ so fucking cool!!
is that the gym in the sd base?
Gains . You should be a powerlifting coach
For pullups, make sure you do a full range of motion. Fully locking out on the bottom with your arms straight, and when going up, make sure your back posture is straight and your chin is above the bar. When coming down, do not drop yourself, make sure you control yourself. Also if you want to learn it the really strict way, do not use leg momentum at all.
Try using gymnastic rings with a five second pull up and a ten second release to hang!! This really works the lats and controls the movement!!
How do you avoid joint and tendon pain in your wrists and elbows from lifting so heavy?
I don’t do anything specific there. Maybe just proper warm up or maybe they strengthened over the decades. Maybe both. Sorry I am not more help here.
Always a quarter squater next to you XD
I'm trying to get a 300 lb bench press I'm at 270 for 1 now I weigh 151lbs If I gained 10 pounds of bodyweight and stuck with heavy strength training do you think it would be realistic?
I do think it would very realistic with that 10lb weight gain and I also think you could get there with your current bodyweight, it would just take longer.