Started this bulk in August at 205 and the plan was to hit 240. I officially hit 239 so we are there lol. Today was 290 for 3x3 then 295 3x3. I did the last set without sleeves just to remind myself how this actually feels. 15 more pounds then the last 6x3 so that's feels good. #biggerbytheday#powerlifting#bulking#bulk#bench
FIX YOU BAR PATH FOR A STRONGER BENCH PRESS
Great post showing us a video graphic on how to correct your bar path on the bench press exercise, please read what it says down below. "If you are stuck on your bench press, it might be because of your bar path 🤔 -
Most people think that in order to continue progressing, all you have to do is just keep lifting, and this is true, but improving your technique can have a huge impact.
Most people start benching with their bar path straight up and down directly above the chest (this is still OK and some people prefer this method), by driving up the bar back towards your shoulders above your upper back, you utilize more shoulders and leg drive, allowing you to move more weight.
This also has a lower chance of shoulder impingement since your elbows are not flared out.
This won’t increase your bench immediately, but studies show that this technique allowed many power-lifters to break their plateau with work." Hope that helps!
If you made it this far please comment below "FIX PATH" or tag a friend as it helps me to see that I'm making a difference in your fitness goals. As always have a great day,
Proper grip is easy...right? The answer is well sorta, kinda, ish...
Most of us were never really shown the correct grip because it’s not really at the top of your mind when starting an exercise program at all! But it makes an absolute world of difference! Using an improper grip where the bar is more in your fingers rather than the palm and angled means that there is much more stress placed on the wrist during the movement. This means risk of injury increases as well as you are at a mechanical disadvantage too! When you keep the bar in a straight line with your forearm and get the feeling of angling the bar across your palm, you are much more mechanically advantaged which means better lifts and better use of power production!
Start using a proper grip like you see in the 1st picture on the left with the red line...you will reduce your risk of injury (or heck, even dropping the weight on your face!) and be able to start taking better advantage of the biomechanics! Especially with a lot of newcomers to the gym this time of year, it’s always good to refresh your knowledge on proper form!
Seeing some shapes coming in👀⚡️; Feeling like over the bulk delt gains have most certainly been made and I could not be happier 🙆🏽♀️
We all have those stubborn areas where we struggle to grow and upper body progress can be difficult to see! Even the littlest bit of water can make you feel chubby/full instead of feeling like lean muscle mass but so far so good🤪🤪
How’s everyone 2019 fitness going so far?💃🏽
One way to keep momentum going is to have constantly greater goals
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📚 "Fitness Foundations: A Beginner's Guide" eBook is now available! 📚 💪🏼☝️CHECK IT OUT by clicking on the link in my bio!
Comment below "TRANSFORM" or tag a friend if you enjoy the content/post.
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TRANSFORMATION by @skiman.factual.fitness
Here's a short window of my transformation. Although in my twenties I thought I was doing everything to optimize my "GAINZ". Haha, I was SO lost! I thought I could eat everything in site and grow at a rapid pace but what many people do not realize is the time it takes to put on quality tissue/muscle.
You can't force the body to do what you want. It's too smart. I tried to force my body to grow with food, do not make the same mistake that I did years ago. Sure I was strong, I could lift a house but did I look the part? Was I healthy? Actually I remember even though I was in the gym 7 days a week or slightly under, I felt like crap!
Lets flash forward to last year, taking my time and tracking my foods (macros and calories), letting the progress guide itself and my body telling me what direction it TRULY is going in. I got smarter, I didn't train harder. Come to think of it I think I trained harder in the that 2005 year than all the others, LOL!
Do you know someone who thinks eating everything in site will make them the next Ronnie Coleman? Would they benefit from this information, please tag them below and help out a friend.
Hope that helps!
If you made it this far please comment below "TRANSFORM" or tag a friend as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski