How to Get Strongman Strong With the Bent Press: A Guide To Strength Training For Powerlifters And Bodybuilders
The purpose of this guide is to provide strength training advice for powerlifting and bodybuilding athletes. I have been lifting weights since I was 13 years old.
My first competition was at age 17 with a 220 lb raw bench press (I benched 315 lbs). Since then I have competed in two national meets and won both times. My best meet total was a whopping 585 lbs!
My experience with weightlifting has given me many valuable skills that will serve me well when competing in powerlifting or bodybuilding competitions. These include:
1) Developing muscle mass through progressive overload.
2) Using proper form during all exercises and movements.
3) Understanding how to use different types of equipment such as bars, plates, straps and chains.
4) Knowing what your goals are and why you want to achieve them.
In order to develop muscle mass through progressive overload, it is necessary to lift heavy weights. Heavy weights cause the muscles to grow because they recruit more motor units than lighter weights do.
The heavier the weight, the greater the amount of work done by each motor unit involved in producing force. The muscles then get stronger and bigger in order to handle this workload in the future.
Proper form is also necessary in order to lift heavy weights without getting injured. Common weightlifting injuries include:
1) Ligament tears and strains occur most often during explosive exercises such as Olympic lifts, jumps, and drop landings.
These injuries can be avoided by learning how to lift properly using good technique.
2) Muscle tears and strains occur during heavy lifting.
These injuries can be avoided by warming up properly before heavy lifting sessions.
3) Hamstring pulls and strains are one of the most common injuries in weightlifting.
These injuries can be avoided by stretching the hamstrings before heavy lifting sessions.
4) Wrist injuries often occur when deadlifting heavy weights with improper form.
This can be avoided by always using proper form and wearing wrist straps during deadlifts.
Using proper form is also important when using different types of equipment. For example, lifting belts can keep the spine from flexing during squats and deadlifts.
Olympic lifting shoes should always be used during Olympic lifts. Knee wraps should be used during heavy squats and deadlifts. Wrist wraps should always be used during heavy bench press sessions.
Knowing what your goals are and why you want to achieve them is important.
Are you a competitive bodybuilder? A powerlifter? A strongman competitor?
These are all very different types of athletes with different goals. Training will also be different for these different types of athletes.
As a strength and conditioning coach, I always make sure that my athletes know exactly what they want to achieve before we even start training. I also try to find out why they want to achieve it and how it will affect their everyday lives.
Finding out the “why” is very important because it helps the athlete focus more on his or her goal.
For example, one of my athletes wanted to increase his bench press so that he could do more pushups during physical training. This is a good goal because it will help him get better at something that he is already doing.
The “why” is also easy to answer in this case. He already knows that pushups are important and he wants to be able to do more of them. This is a very good and realistic goal for him.
In conclusion, proper training techniques involve lifting heavy weights, using good form, understanding how to use different types of equipment, and knowing what your goals are and why you want to achieve them.
Cite This Essay
To export a reference to this article please select a referencing stye below:
Sources & references used in this article:
William Pagel: Circus Strongman.” by D Webster – Iron Game History, 1995 – starkcenter.org
Requiem for a Strongman by L Attila – starkcenter.org
Interrelationships between strength, anthropometrics, and strongman performance in novice strongman athletes by PW Winwood, JWL Keogh… – The Journal of Strength & …, 2012 – journals.lww.com