BENCH PRESS BAND


“Some benches accommodate bands by having posts that are off to the sides. Band benching is done for speed work. If you try to explosively do a speed rep with, say, two-and-a- quarter [assuming, like Efferding, you can bench 600-plus], the weight would come out of your hands and, depending on how strong you are, hit the ceiling. The bands prevent the weight from continuing to accelerate, so you can go as fast as you can out of the hole. The idea there is if you can generate a lot of speed coming out of the hole, you can overcome the triceps lockout, which is usually where people have a hard time on a big bench. So you generate momentum. This exercise teaches you to do the movement as fast as you can. It’s a bench press plyometric.”


REST AND NUTRITION


“In order to get stronger, you need to train intensely and use heavy basic movements along with the ancillary exercises; you need to train for speed, and you need to eat and sleep correctly, which are really the most important things. Nutrition is huge. Anybody who asks me how to get stronger, the first thing I ask them in return is, ‘What does your diet look like? What extracurricular activities are you doing and how much sleep are you getting?’ Those are the crucial questions. If you want to get bigger and stronger, you need to eat more, eat right, rest more and rest right.” FLEX


112 FLEX


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