There are many techniques for training the bench press. Each athlete chooses the most suitable one for him. Find out the details of the secret technique on how to squeeze 300 kg. Today we will talk about a secret technique on how to squeeze 300 kg. The methods for achieving this goal, which will be considered today, are quite well-known, but at the same time, they are effective. Although in this article we will only talk about the bench press in the lying position, which is one of the most popular exercises, this technique can be successfully used for other exercises as well.
Muscle Physiology and Secret Technique
Before considering directly the principles of this technique, one should dwell on the physiology of a person in general and muscles in particular. When lifting weights, the brain calculates how many muscle fibers should be connected to perform this work. It should be remembered that all fibers will never be involved at the same time.
This applies even to those working weights that you consider to be the maximum. Thus, it can be argued that the muscles are much stronger than the athlete himself thinks about them. If you perform 6 to 10 repetitions in your training sessions, and then decide to find out what maximum weight you can squeeze, then the result will be much lower than what could be achieved with a low-rep training containing from 2 to 4 repetitions.
In bodybuilding, it is often possible to determine the winner or at least the favorite of the tournament during the weigh-in, but in powerlifting and weightlifting, this will not be possible. Very often at competitions, say, powerlifters, you can see a giant who, in your opinion, should be the first. However, in practice, everything happens differently and the athlete wins, whom no one even noticed during the weigh-in.
It all depends on physiology. The brain determines the number of fibers to use due to special receptors located in muscle tissues and ligaments that connect muscles and bone. The main task of these receptors is to protect the body from potential injuries that can occur under high stress. Thus, the main task of the athlete is to force these receptors to turn on at the maximum possible load.
It should be noted here that the signal itself, which is created by muscle fibers and then sent to the brain, can be trained. You can make your brain think that extra fibers need to be plugged in. This is the basis of the secret technique of how to squeeze 300 kg. In fact, it provides an opportunity for athletes to master the muscles they already have and try to make them work more efficiently, thereby increasing efficiency.
It is necessary to start with training the receptors that do not allow the inclusion of additional fibers. To do this, they should be accustomed to heavy loads. We will use four techniques for these purposes.
Principles of the secret technique
The first technique that we will use in our training is partial compression. Many athletes use it when working on their triceps. Partial presses are performed in the same way as a regular bench press, but the sports equipment should not go down to the chest. Further actions have two options.
You can lower the projectile low enough or 10-20 centimeters. For each option, you need to choose your own working weight. To increase the strength index, it is necessary to apply a large weight and a small range of motion. In this case, you should use the support of the power frame for safety reasons or ask a friend for help. It is necessary to perform from 2 to 4 repetitions. To increase the working weight, you can use the rebound from the power frame.
The second technique is singles. Simply put, these are single repetitions. When they are performed, the working weight of the apparatus should be 95% of the maximum and after warm-up, 3 to 4 approaches are performed with a single repetition. In this case, you should not apply maximum effort. Both the weight of the projectile and the effort of the athlete should be very close to the maximum, but not reach them. On average, it takes a maximum of 7 days to recover the body after performing singles. Remember that this exercise is very difficult but very effective.
The third principle is called negative repetition. This method is based on the fact that the muscles create the more effort, the stronger the overcoming work. Negative repetitions are able to load muscles and ligaments throughout the range of motion significantly more than the classic bench press.
Set the weight on the sports equipment to 105-110 percent of the maximum and slowly lower it to your chest. It is very important that you resist the load throughout the downward movement of the projectile. Gradually, you will get used to such negative loads, and it will be easier, but at first it will be very difficult.
Make sure that the projectile moves evenly. When the bar is on your chest, a friend should help you lift it up, almost completely freeing you from the load. It is necessary to do 2 to 3 such approaches and do not resort to this method more than once every ten days, so as not to injure yourself. The best option is to use negative presses once every two weeks. And the last fourth method is static holding of a sports equipment. The weight of the sports equipment should be 110-120 percent of the maximum. Remove the barbell from the racks, using the help of a friend, and hold it at outstretched arms for 5 to 10 seconds. After that, pause for five minutes and repeat the exercise two or three more times.
Thanks to these techniques, your muscles, joints and ligaments will get used to working with large weights. However, they are not the only means of increasing the effectiveness of the training. You can also improve the power-speed qualities of the muscles.
To do this, you need to use a sports equipment with a weight of 50-60% of the maximum working and press quickly, making a couple of approaches. It is very important to maintain a high speed while performing the movement.
Thanks to the secret technique on how to squeeze 300 kg, you can significantly increase your athletic performance.
Bench press technique 300 kg in this video:
