Utgave 90 – I denne utgaven: Alan Aragon Research Review october 2011:
– The Best Damn Bench Press Article Period (av Bret Contreras og Sam Leahey)
– Den Ultimate Testen av Kjernestyrke! (av Eirik Sandvik)
– TRUTH About Bench Press (Video, med Juan Carlos Santana & Nick Tumminello)
– 382 dager med faste! (forskning)
—
Ukas sitat:
”Dytt og Dra Tunge Ting, Eller dra til Helvete!”
– Eirik Sandvik
—
The Best Damn Bench Press Article Period: En fantastisk artikkel av Bret Contreras og Sam Leahey om benkpress, og forskningen på området. (notater: overkropp, press-øvelser, floor press, smal benk.)
Et par gullkorn:
– «Any serious lifter understands the importance of mental preparation before a heavy lift. Tod et al. (2005) conducted a very interesting study where they found that «psyching up» led to an 8% increase in force production compared to controls (oppsyking, oppgiring, gira opp, giret opp, musikk under trening.)
– Duffey and Challis (2011) found that there are considerable lateral forces at play when bench pressing. They used a special bar that allowed for the measurement of vertical and lateral forces and found that the «pulling apart» force exerted on the bar equaled roughly 25% of the upward force. It appears that the muscles involved in pressing the bar upward produce considerable outward forces as well.
This helps explain why individuals can’t dumbbell press as much as they can bench press; not only is more stabilization required, but lateral forces aren’t allowable in dumbbell pressing as they’d cause the dumbbells to move away from each other, which would result in a failed lift. The fact that triceps EMG is lower during dumbbell pressing compared to barbell pressing lends support to this theory (Saeterbakken et al. 2011). Elitefts has been preaching about spreading the bar apart during the bench for years.
– Bellar et al. (2011) showed that distributing the load with 15% band tension and 85% free weight tension allows for superior strength gains compared to free weights only. Burnham et al. (2010) demonstrated equal 1RM increases between chains of 5% total load and free weights only, similar to the results of McCurdy et al. (2009), who used greater proportions of chain to bar loads.
Using 15% chain load and 60% free weights for a total of 75% of 1RM, Baker and Newton (2009) found the method to be superior in enhancing concentric lifting velocity compared to using a regular 75% 1RM of free weight only. Studies suggest using 40-50% of 1RM with either chains or bands has the greatest effect on power variables (Ghigiarelli 2009). We support the use of chains and bands as the research is clear, but we feel a decent base of strength should be built before traveling down this path.
– Researchers compared heavy resistance training only and combined heavy resistance training with ballistic training. The results showed significant greater increases in 1RM strength with the combined protocol compared to just heavy resistance training (Mangine et al. 2008). Wilcox et al. (2006) demonstrated that using two plyometric pushups or two light medicine ball chest passes around 30 seconds before bench press performance enhanced maximum strength acutely.
– At any rate, for higher pec activation you may choose to flare the elbows outward and lower the bar higher up on the chest, but for maximum shoulder joint safety, using a 45 degree shoulder angle is the safest bet.
– As far as the myriad of methods and variations shown in this article, don’t be a jackass and try to do everything at once. The guy who ignores all the crazy methods and variations and focuses on straight sets of the standard bench press is usually much stronger than the douchebag who tries to perform every variation and method in existence. Every few weeks pick a new focus, and then rotate to a different focus.
– Furthermore, push ups and overhead pressing and pulling help keep the scapulae working properly, which is vital long-term benching prowess, so don’t ignore them, either.»
Benkpress
* Referanser: T-Nation: Bret Contreras og Sam Leahey.
—
Den Ultimate Testen av Kjernestyrke! En flott artikkel av Eirik Sandvik om trening av kjernestyrken, og primitiv trening als. Prowler og slede 🙂
—
—
382 dager med faste! En studie publisert i 1973 undersøkte resultatene under en 382 dager lang faste under tilsyn. 382 dager uten noe energiinntak! De ble gitt vitamintilskudd daglig, samt Vitamin C og gjær/yeast i de første 10 månedene. De siste 3 mnd. ble kalorifrie drikker tillatt ad libitum. Kalium/Potassium tilskudd ble gitt fra dag 92 till dag 162, og fra dag 345 til 355 ble ham gitt natrium/sodium tilskudd. Blodsukkerkonsentrasjoner på rundt 1,67 mmol/30 mg/100 ml ble observert konsekvent de siste 8 månedene. «Prolonged fasting in this patient had no ill-effects.»
Dette er ikke noe jeg anbefaler, men interessant er det.
Personen gikk ned fra 207 kg til 82 kg.
* Referanser:
Stewart WK, Fleming LW. Features of a successful therapeutic fast of 382 days’ duration. Postgrad Med J. 1973 Mar;49(569):203-9. Pubmed. Full tekst.
VELDIG interessant ang studien. tanken om det var mulig har jo slått meg,men trodde ingen var sprøe nok til å gjøre det. har savnet disse postene. GODT å ha de tilbake 😀
Takk for det, Christina! 🙂
Godt nytt år, btw!
Hei Fredrik!
Hvordan synes du PT-studien var? Går siste året VGS nå og har veldig lyst til å studere PT et halvår enten til høsten eller etter jul. Var du fornøyd med opplegget fra AE?
Har også hørt at det regner veldig mye i januar/februar på Bali, og det gjør at det egentlig frister mer å dra på høsten. Vet du noe om dette?
PT-studiet var bra, men om du skal være en dyktig PT er det naturligvis langt mer som må til – du er nødt til å ‘studere’ på egenhånd også 🙂
Men ja, det kan anbefales!
Den værste regntiden er desember-debruar..
You completed certain fine points there. I did a search on the issue and found most people will have the same opinion with your blog.
That is the right weblog for anybody who desires to seek out out about this topic. You notice so much its almost laborious to argue with you (not that I actually would need…HaHa). You definitely put a new spin on a subject thats been written about for years. Great stuff, just nice!
Click Here To Visit The Online Dog Trainer Now!
Great – I should definitely pronounce, impressed with your web site. I had no trouble navigating through all tabs and related info ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Reasonably unusual. Is likely to appreciate it for those who add forums or anything, website theme . a tones way for your client to communicate. Excellent task.
Together with the whole thing which seems to be developing inside this subject material, a significant percentage of perspectives tend to be quite stimulating. Even so, I appologize, because I can not subscribe to your whole suggestion, all be it radical none the less. It seems to us that your remarks are generally not completely validated and in simple fact you are yourself not even thoroughly confident of the assertion. In any event I did appreciate reading through it.
The heart of your writing while sounding reasonable at first, did not really settle properly with me after some time. Somewhere within the paragraphs you were able to make me a believer but only for a very short while. I still have a problem with your jumps in assumptions and you would do well to fill in those gaps. When you actually can accomplish that, I would certainly be fascinated.
Me and my buddy were thinking out loud this morning what this system has come down to lately, I very much imaigne that there’s a change coming soon.
I have been browsing on-line greater than 3 hours today, but I by no means uncovered any interesting report like yours. It is pretty worth enough for me. In my watch, if all webmasters and bloggers made excellent material material as you most likely did, the net will almost certainly be much more useful than ever before.
You are able to choice cheap tiffany jewelry instead very easily, mixing might be much increasingly specialized right after you achieve cheap tiffany jewelry. tiffany jewelry for cheap relatively different to another dissimilarities most typically associated with gemstone tiffany jewelry and so stands out with all the group of people. Definitely one ideal,sell tiffany jewelry, physical activity is cheap tiffany jewelry. This particular cheap tiffany jewellery is certainly not one thing interesting, it is in the proximity of for thousands of years however excellent components Tiffany makes awesome grades about the majority.
m how best ways to make money online
I enjoy reading through a post that will make men and women think. Also, thanks for allowing for me to comment.
Looking for dark prom dress as per the most recent style is for the best. At present large cunt and occasional mortgage loans low cost neckline ,where to find cheap prom dresses,when it comes to prom dresses is on top of vogue; hence it is preferable to stick to one. Develop a images about fashionista therefore make you search trendy.
Helpful info. Lucky me I discovered your site accidentally, and I am stunned why this coincidence did not happened earlier! I bookmarked it.
i really like funny stuffs, but i specially like funny movies and funny movies on the internet**
determined by fossil fuel is normally a bad thought, we must generally focus on renewable power..
wtf? wtf?
weddings considering that 2005 using a 100% satisfaction rate.
usefull information. thank you