Recent subscriber. I’m here to just say “Thank You”. You have no idea how these simple yet most effective movements have helped me. And as for the presentation, plain jane, straight-forward, no b.s. The way it should be! Thanks again 👍🏻
Great observation and diagnosis !,and the difference between beginners and advanced neural efficiancy is a great eye opener to the difference between training athletes.
I love these videos and no homo, I love Dave Tate and I appreciate this so much that he shares so much valuable knowledge. It’s awesome and I can’t wait to see the next video!!! Thank you very much Dave and eliteFTS
I just tried the elbows out chest supported row. It works. Definitely feel in upper trap meat. However, I wish the pad was higher, as this felt like a chest supported face pull. Mr Tate, could Elite FTS invent the chest supported face pull? Be sure to get a patent before your Ohio competition decides to clone it.
There's a lot to unpack here. Firstly, it's unusual to see a force leak in the lower back in the bench press. Not saying that's it's not an issue for you, just that it's rare. Assuming that you are actually leaking force through the lower back during the bench, it's likely due to a lack of tightness in the position. Now, will strengthening the lower back help to maintain tightness in that region during the execution of a bench press? Maybe. But I'd hazard a guess that given that most movements to strengthen the lower back won't (and probably shouldn't) come anywhere near to moving the lumbar spine into the hyperextended range of motion achieved during the bench press (especially if you have a good arch), it's unlikely that you'll see much carryover. So how could you address a tightness issue for the lower back in the bench press? Well, there are a few obvious things. Cue tightness for every rep, starting with the bar and moving up to heavy weights. Make sure your bench setup is solid and repeat it every time you get on the bench. Experiment with foot position to find the tightest configuration for you - within the rules of your fed, of course. TL;DR: You're probably going to see much greater benefit from effective cuing and positional adjustments rather than targeted accessories.
Overhead pressing if done right will virtually bulletproof your shoulders. Gonna have to respectfully disagree, that is the bench carry over. You dont fuck up your shoulders so you can keep benching for life. Correctly done OHP creates more space between the clavical and the glenoid, this prevents impingement. ohp and facepulls is the extent of my shoulder care routine. Literally it. I dont bother to warm them up or anything ever and my shoulders never hurt
@@adamsmith8283 My squat hasnt been going up with squatting 2 times a week so I bumped it up to 4x wich is going way better. This is my program at the moment: Monday: Squat & Bench ( Low volume, high intensity) --------------- Squats: Heavy Single w/ Weekly Minimal: ( 107.5kg ) Bench 3x1-3 Rows 3x4-6 Tricep Pushdowns 3x6-10 DB Presses 3x8-12 DB JM Presses 3x20 Tuesday: ( Low Volume & Intensity ) --------------- High Bar Squats 3x6@70% Rear Delts - Lower Back(+Glutes) & Abs Stretch Wednesday: Deadlift (Low volume, high intensity) Bench (High Volume, low intensity) --------------- Deadlifts 1 Top set van 1-3 Conventional w hookgrip 1x ~ Explosive Close-Grip Bench 10x3 Pendlay Rows 3x6-10 Rope Pushdowns 5x10-15 Cable Curls 3x8-12 Thursday: Heavy Squats 3x3 --------------- Squats: 3x3 Rear Delts - Lower Back(+Glutes) & Abs Stretch Friday: Squat (Moderate Volume, moderate intensity) Bench (Low volume, high intensity) --------------- Tempo (3-0-1-0) Squats 3x5@75% Bench 3x3-6 Rows 3x4-6 Tricep Pushdowns 3x6-10 Barbell Shrugs 3x6-10 DB JM Presses 3x20
While I am a novice yes, my bench and deadlift have been going up but squat just doesnt and in the first week I already hit an excellent new best with 112.5kg at RPE 8.5
@@monwty-5128 on the exercise you do the same, e.g. db jm presses swap db for barbell on different day, you will progress more! try 2 change the grip or bar! Also change your squats high bar/low bar, safety squat bar, box squat/front squat! Are you weak out the hole or lockout? Also add more hamstring work!
Спорт
Great series. Love how you guys reversed it from fixing dave tate to this. Awesome content 💪
they know what they´re doing... don´t they?
Recent subscriber. I’m here to just say “Thank You”. You have no idea how these simple yet most effective movements have helped me. And as for the presentation, plain jane, straight-forward, no b.s. The way it should be! Thanks again 👍🏻
Great video. I love this format. I feel like I just learned so much in 13 minutes than I have in a long time.
Great observation and diagnosis !,and the difference between beginners and advanced neural efficiancy is a great eye opener to the difference between training athletes.
So many gems
I love these videos and no homo, I love Dave Tate and I appreciate this so much that he shares so much valuable knowledge. It’s awesome and I can’t wait to see the next video!!! Thank you very much Dave and eliteFTS
Dr. Rusin is built like a Navy Seal
That area of the middle back is exactly what I am trying to build. I have ok lats and upper traps but that area is sunken and I hate it.
10:31 are those Spud Inc ab straps for the no hands facepull?
Oh hell yeah 😁
I just tried the elbows out chest supported row. It works. Definitely feel in upper trap meat. However, I wish the pad was higher, as this felt like a chest supported face pull.
Mr Tate, could Elite FTS invent the chest supported face pull? Be sure to get a patent before your Ohio competition decides to clone it.
May sound a dumb question.... would deficit deadlifts strengthen my lower back for my bench? I do deficits anyway also I have a decent bench arch.
Nope. Hyperextension w weight for reps might be better
There's a lot to unpack here.
Firstly, it's unusual to see a force leak in the lower back in the bench press. Not saying that's it's not an issue for you, just that it's rare. Assuming that you are actually leaking force through the lower back during the bench, it's likely due to a lack of tightness in the position.
Now, will strengthening the lower back help to maintain tightness in that region during the execution of a bench press? Maybe. But I'd hazard a guess that given that most movements to strengthen the lower back won't (and probably shouldn't) come anywhere near to moving the lumbar spine into the hyperextended range of motion achieved during the bench press (especially if you have a good arch), it's unlikely that you'll see much carryover.
So how could you address a tightness issue for the lower back in the bench press? Well, there are a few obvious things. Cue tightness for every rep, starting with the bar and moving up to heavy weights. Make sure your bench setup is solid and repeat it every time you get on the bench. Experiment with foot position to find the tightest configuration for you - within the rules of your fed, of course.
TL;DR: You're probably going to see much greater benefit from effective cuing and positional adjustments rather than targeted accessories.
Overhead pressing if done right will virtually bulletproof your shoulders. Gonna have to respectfully disagree, that is the bench carry over. You dont fuck up your shoulders so you can keep benching for life. Correctly done OHP creates more space between the clavical and the glenoid, this prevents impingement. ohp and facepulls is the extent of my shoulder care routine. Literally it. I dont bother to warm them up or anything ever and my shoulders never hurt
What do you think about squatting 4x / Bench 3x and deadlift 1x a week?
Depends on volume/intensity and recovery! If your progressing then keep it! Why would you squat 4x a week and at which loads?
@@adamsmith8283 My squat hasnt been going up with squatting 2 times a week so I bumped it up to 4x wich is going way better. This is my program at the moment:
Monday: Squat & Bench ( Low volume, high intensity)
---------------
Squats: Heavy Single w/ Weekly Minimal:
( 107.5kg )
Bench 3x1-3
Rows 3x4-6
Tricep Pushdowns 3x6-10
DB Presses 3x8-12
DB JM Presses 3x20
Tuesday:
( Low Volume & Intensity )
---------------
High Bar Squats 3x6@70%
Rear Delts - Lower Back(+Glutes) & Abs
Stretch
Wednesday:
Deadlift (Low volume, high intensity) Bench (High Volume, low intensity)
---------------
Deadlifts 1 Top set van 1-3
Conventional w hookgrip 1x ~
Explosive Close-Grip Bench 10x3
Pendlay Rows 3x6-10
Rope Pushdowns 5x10-15
Cable Curls 3x8-12
Thursday:
Heavy Squats 3x3
---------------
Squats: 3x3
Rear Delts - Lower Back(+Glutes) & Abs
Stretch
Friday:
Squat (Moderate Volume, moderate intensity)
Bench (Low volume, high intensity)
---------------
Tempo (3-0-1-0) Squats 3x5@75%
Bench 3x3-6
Rows 3x4-6
Tricep Pushdowns 3x6-10
Barbell Shrugs 3x6-10
DB JM Presses 3x20
While I am a novice yes, my bench and deadlift have been going up but squat just doesnt and in the first week I already hit an excellent new best with 112.5kg at RPE 8.5
@@monwty-5128 on the exercise you do the same, e.g. db jm presses swap db for barbell on different day, you will progress more! try 2 change the grip or bar! Also change your squats high bar/low bar, safety squat bar, box squat/front squat! Are you weak out the hole or lockout? Also add more hamstring work!
@@monwty-5128 Try 2 do row variations that don't tax your lower back!