Wednesday 2nd April 2014
Bench 122.5kg x5, then 100kg x10 (60s rest) – Went for 6 on the bench but couldn’t lock it out! See vid for why you should always Bench in a cage 😉
EZ Curls 30kg x12x12x11x10 (30s)
Viking Press 72.5kg x9, 40kg x12 (60s), then DB Lat Raise 7.5kg x20
Squat 152.5kg – Fail – Just didn’t feel right today, couldn’t get in the right position under the bar so finished off with:
45 Degree Leg Press 360kg x9
Standing 1-Arm DB External Rotation 7.5kg x15x13 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 10kg EZ Bar x13x13 (60s)
Wednesday 26th March 2014
Decline Bench 120kg x6, 100kg x10 (60 secs rest)
EZ Bar Curls 30kg x12x12x10x8 (30s)
Viking Press 70kg x9, 40kg x11, then Lat Raise 7.5kg DB’s x19 (60s rest)
Squat 150kg x6
Standing 1-Arm DB External Rotation 5kg x15x15 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 10kg EZ Bar x12x12 (90s)
Saturday 7th December & Sunday 8th December 2013
On a Concept 2 rowing course so didn’t get any lifting done – bit of rotator cuff work with a band in spare time
Thursday 28th November 2013
After last Bench session, shoulder has inflamed again! tendonitis in left shoulder. Pretty sure it’s due to the fact I’m only training twice a week at present so putting too much emphasis on the main lifts and not enough on the additional work.
I’m going to take the rest of December to rehab the shoulders and strengthen posterior chain (still working on those deadlifts!) so a big focus on back/rotator cuff/scapular control and whilst I’m at it, some glute/hamstring strengthening as well.
Dumbbell Vs Barbell Bench Press – Which is Better?
A frequently asked question when it comes to chest training is ‘Are Dumbells better or worse than a Barbell?’ – There is no yes or no answer to this one, it is entirely dependant on your goals.
As you can load a barbell gradually with minor increases in weight, they are the ideal tool for building strength. To get stronger you need to progressively lift more weight over a period of time. If you can’t, something is not right – You can perform all the drop-sets/supersets/giant sets/forced reps etc etc, but if the weight is not increasing, you will not get stronger – You will plateau much quicker with Dumbbells due to the large increase in weight percentage between them. Even a well stocked gym will have the weight increases around the 2.5kg mark. This is as increase of 5kg on your lift which is going to be a challenge for most and makes progressive loading nigh impossible. If your goal is pure strength you can load significantly more onto a barbell due to its balance and stability and so is the perfect tool in this situation.
Muscular imbalance is another thing to address. Although you can try and be more aware of pushing equally or focusing on leading with the weaker side, with a Barbell imbalances can be masked. When using Dumbbells you will be much more aware of imbalances as one side will be unstable or will fatigue first, and will prevent your dominant side from growing faster than the other. Balanced body strength leads to greater performance and lowers the chance of injury.
The Barbell bench press is also harder on your joints than dumbbells. When pressing with dumbbells, your hands won’t remain completely pronated (palms forward), but will rotate slightly inwards reducing the stress on your wrists elbows and shoulders (particularly rotator cuff) and therefore reducing your chance of injury.
With regard to muscle recruitment, researchers noted that electrical activity or muscle stimulation in the arms was greatest in the triceps with a barbell, but when dumbbells are used the biceps also come into play as stabilisers. The Barbell activates more upper chest fibres and anterior deltoid due to the wide grip in the top position, however as your hands are free to move across your body with dumbbell presses there is greater lower pectoral activation. Although yes, you will use more stabilising muscles with the dumbbells, you will be limited by the weight increases as previously mentioned meaning you will plateau sooner.
In my opinion the barbell is the better option as you can handle a lot more weight doing the same exercises. More weight moved = bigger muscles. This doesn’t mean you shouldn’t use dumbbells, you should try and use both – Just keep the main focus on increasing the weight on the bar and use dumbbell sets to ensure you work the entire chest area, prevent imbalances and keep your joints healthy.
In a nutshell:
Barbell – Heavier weight handled, better mass gain, easier for beginners, greater progression (stall less often).
Dumbbell – Better for balance and stabilisation, no need for spotter, less stress on joints, slightly increased range of motion.
DC training and 5/3/1 – A change of plans
Well after two full cycles, my shoulders have taken a battering already and rotator cuff is sore as hell (probably from the chest/shoulder/tricep combo every other session). It is also moving away from my goal, which is strength based. Although I’m a stickler for not changing your program unnecessarily, if it hurts, stop doing it!
Is it worth continuing through the pain (and probably making it worse!) when I’m not feeling fully comitted? Nope! As I’ve stressed before, a program is as effective as your commitment to it. If you are not motivated by it, you won’t put in the effort, nor reap the benefits. I have enjoyed the rest-pause training and the variation of lifts, but there are definite things that aren’t for me! I think this program is better suited for ‘enhanced lifters’ if you know what I mean!
I have decided to change to Wendlers 5/3/1 with the rest-pause training as detailed in his second edition of 5/3/1. This way I can still progress with my strength training on my main lifts and continue with the rest-pause training.
Wendler looking ‘Hench’
I will be doing the following:
Press 5 – RP last set
Deadlift 5s, then 65% max reps
Pull-ups warm-up set, RP set
Straight curls 50% x5, 60% RP
SLDL 50% x5, 60% RP
Bench 5 – RP last set
Squat 5, then 65% max reps
CG Bench 50%x5, 60% RP
‘T’ Rows 6-9, 9-12
RG bar curls 50%x5, 60% RP
Press 3 – RP last set
Deadlift 3s, then 70% max
Straight curls 50%x5, 70% RP
SLDL 50%x5, 70% max
Bench 3 – RP
Squat 3, then 70% max
CG Bench 50% x5, 70% max
Lever Row 50%, 70% RP
RG Bar Curls 50×5, 70 max
Press 5/3/1 as normal, then 75% RP
Deadlift 5/3/1, then 75% max
Chins (palms facing)
Straight curls 65%x5, 80% max
SLDL 65%x5, 80% max
Bench 5/3/1 as normal, then 75% RP
Squat 5/3/1, then 75% max
CG Bench 65%x5, 80% max
Cable Row 6-9, 9-12
RG Bar Curls 65%x5, 80% max
I’ll also be doing pass-throughs every day to help shoulder mobility and still working on loosening up my hip flexors!
The Decline Bench Press – Build a bigger chest without shoulder pain
Anyone who has been doing bench press in some variation will have had or still suffer from shoulder pain. Usually around the anterior deltoid (front shoulder) or impingement in the rotator cuff area. Though you would think otherwise the flat bench press tends to irritate the shoulder more than the overhead press. This is because the flat bench utilises the anterior deltoid heavily, especially with a medium to narrow grip, developing mainly the front part of the shoulder. Whereas the overhead press (performed correctly) develops the shoulder as a whole.
Most bodybuilders believe that the chest should be worked at all angles and that decline is for the lower chest only. In fact during EMG studies it has been shown that the decline bench press (at a minimal angle i.e 15-20 degrees) actually activates more total chest muscle than other angles. Not only that, but there is a lot less pressure on the anterior deltoid seriously reducing chance of injury and less irritation for already damaged shoulders. Many of the biggest names (and bodies!) in bodybuilding – Yates, Coleman & Cutler to name a few, swear by the decline bench and use it as a main stay of their training, this should make it definitely worth considering if mass is your goal.
One of the things I particularly like about the decline bench is that it feels so much better, the angle feels more natural (it resembles the movement the pectoral muscles are mainly responsible for) and certainly for me, I am more aware of my chest in the movement and so find it easier to focus on the lift rather than the pain in my shoulders!! You can also move more weight in a decline position, increasing your strength and confidence under the bar, which can then help you past sticking points when you return to flat benching.
If you haven’t tried it before (or even if you have), replace your flat bench with it for a while. When you reach a plateau swap it back out again and see how it has helped your strength come along, as well as your physique! Just be sure to have a spotter to hand as any bench, and worse case, dare I say it? use a smith machine for safety.