Of course, it is important to recognize the fact that owning a big, powerful deadlift or squat is not really important in the grand scheme of things. You can build a fantastic physique without having a particularly powerful personal best. However, in most gyms it remains a barometer for how well your training program is progressing, so increasing the three big lifts remains very important to most guys.
Most men are shocked to learn that they could easily be adding 10-20 kilograms to their heaviest sets by ironing out a few common errors made on the bench. These include:
1. Work on your grip strength with assistance exercises focusing on forearms.
2. Reverse warm-up sets are a fantastic technique when used correctly
3. Negative reps allow you to focus on a portion of the exercise where the biggest strength gains can be obtained from.
The main problem with men who encounter issues with their big lifts is that the rest of their program is built around looking good, rather than being strong. As a result, they completely overlook the importance of training their forearms and grip strength. Your grip will always be the first thing to tire out on an exercise like Romanian deadlifts, long before your lower back and glutes, so it makes sense to incorporate grip-based work into your routine.
Exercises such as plate grips, wrist curls, reverse wrist curls and reverse curls with an EZ bar will prove to be huge assets in improving your grip.
A good way to boost your bench press technique using a strong grip is to focus on trying to grip as hard as possible on the bar and 'rip it apart'. This allows you to place more stress on the chest and, in return, build more lean muscle with the exercise!
Reverse warm-ups are also fantastic when used correctly. This involves getting yourself warmed up before performing one set with a weight which is actually heavier than you plan to go in your working sets of the exercise ahead. So, for instance, perform a set of just a few reps with 100 kg if you plan to squat 80-90 kg in your working sets. Obviously, it pays to have a spotter at hand when using this technique. The body recruits many more muscle fibers than it usually would for this technique, meaning when you drop the weight and perform your normal working sets you will suddenly find your 80-90 kg lifts feeling rather easy!
Providing you use it safely and sparingly, you can increase any big compound lift using this technique.
The final compound improving technique is eccentric reps, or 'negatives' as they are more commonly known. A negative rep involves a spotter or training partner helping you to perform the lifting (concentric) phase of the exercise before leaving you to slowly perform the lowering (eccentric) portion by yourself. Around half the muscle building results in compound lifts are hidden away in the negative portion of the exercise, so it makes sense to focus on this aspect from time to time.
You should use a weight heavier than you would usually use, due to the fact you are only performing half of the repetition on your own.
While there is certainly no 'quick fix' in the gym, utilizing time tested techniques such as the three you have picked up today is a sure-fire way to boost any flagging compound lifts in the gym. Learning how to improve your bench press or squat is often a case of learning how to strengthen your brute strength rather than spending hours blasting the muscle in the hope of spurring new growth.
About the Author:
More information: Top personal trainer Russ Howe PTI reveals how to improve your bench press with these cutting edge tips. Discover how to build muscle with the expert knowledge on his workout and dieting website today.
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