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Hey Lance, so I've been going with this routine for the Bench Press at 180lbs.  I successfully did 45 seconds, 30 seconds, 15 seconds, and today I just did 10 seconds but I failed on the 10th rep...

Should I re-do this on my next session?  Or you think I should just go and try no resting 10 reps?

go back and do the 10 second rest intervals again, if you dont complete that session its very unlikely you will make all 10 reps consecutively the next time you try.

  I like them as an activation type exercise, I just rarely use them for anything else unless its the single leg version and ill explain why. 

  First, I have had 130 lb females that can come in and use 225 for reps the first time they did the exercise, to get a decent training effect that would put most the strong guys using in excess of 400lbs or so, and its not easy to set that up nor is it very efficient use of time imo. The single leg version is much more reasonable in most these cases.  The bottom of the range of motion is where most of the magic happens (stretch position), and unless you elevate both your feet and shoulders, you really dont get much work in that range with the hip thrust.  Even elevated, in the bottom of the rom the glutes arent really pushing UP against gravity, its more of a back, and up.  I feel like I gave the exercise a fair shake and just didnt really get much from it, reverse hypers, ghrs done right, rdls, even kettlebell swings were more effective imo.

  All that being said, its a great way to prime the glutes and the hip hinge movement pattern for another exercise or event like a broad jump, and prior to snatching or cleaning we do them in the warm up sometimes.  If you have trouble getting the hips into the lift, doing a few sets of hip thrusts first is a great teaching tool and can help a lot. Good luck with them, Ill be interested to see what differences you notice after you implement them for a while.

Quote from: LanceSTS on November 21, 2010, 03:13:37 am

Bench Press- 225 x 1, rack the weight, rest 45 seconds, 225x1, rack weight, rest 45 seconds, etc. etc.

So he will perform 1 rep with 225 (his 3 rep max) every 45 seconds, for 10 total sets. Session 2 would be the exact same 225 x 1 rep for 10 sets, but the rest period would be cut down to 30 seconds between rest-pause sets. So session 2 would look like this:

Bench Press- 225x1, rack weight, rest 30 seconds, 225x1, rack weight, rest 30 seconds, etc. etc.

Hey Lance, when using this method, would it also be effective to do something like using 45 second resting intervals only, and instead of shortening the time each session, adding 5 lbs instead?

Time is a much easier variable to manipulate than poundage, if you tried adding 5lbs each session you would stall very very quickly.  Once youve completed the entire rest paused set without the pauses, then you will have built enough strength over the course of the cycle to add more resistance.

  Dont know what your sprint times are kingfish so its hard to say what I would recommend you do, but make sure your prioritizing that if thats whats lacking.  Thats cool you get to train at the better facilities there, Id imagine you can get some help and guidance there as well. 

  A bunch of extra busy work exercises on some of those days for somebody that benches 140 or whatever it is you do.  You need to be hammering the big compound lifts harder and then get out of the gym, recover.  I would also combine shoulders with chest and triceps or back and biceps in your set up, giving you an extra leg day. 

 
 

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/posterior-chain-strength-preparation-for-the-vertical-jump-by-charles-poliquin/


"The muscles which are recruited most for the vertical jump are the glutes and hamstrings which contribute each relatively 40 & 25% of the force output. Contrary to popular belief the quads only contribute 5% or less to the vertical jump. "

Quote from: LanceSTS on February 07, 2012, 11:40:26 pm

  Its most likely the same thing that holds your strength gains back all the time, you being a vegetarian and not getting enough protein.  If you get that in check then your lifts will go up regardless of your set rep scheme. 


 Rest pause with 135 up to 10 the way you used to do it would work well.  You could also keep doing sets with 135 until you hit 20 total reps overall.  Try and decrease the number of sets it takes you each time you bench press.  If youre serious about your bench press going up make sure youre doing some solid triceps work as assistance as well.

Got it, my current Chest/Tris day looks like this:

Bench Press
DB Press
Cable Fly (Lying Down)
Weighted Dips

Any recommended changes? I can add another exercise if needed.

bench press

incline dumbell press

barbell tricep extensions to face

done