Quote (45sz @ Feb 28 2012 10:56pm)

Hey ray.

How come I see people bench on there toes?
I always thought heel drive was important
Then I see ppl benching 400+on there toes


Any reasoning behind this?

Thanks I'm curious!

Quote (SKCRaynor @ Feb 28 2012 06:24pm)

Your plan is excellent. The reason you STOPPED making progress and hit a wall is because you need a de-load and to switch things up. Try ONE week of total rest. Then the following week I want you to go back in with a different plan:

monday - morning HIIT, afternoon situps/pushups/pullups until 2 minutes failure x 4 sets each
tuesday - morning 1 1/2 mile run (go as fast as you can), afternooon 500m swim x 2 (with 30 mins rest between) as fast as you can.
wednesday - 4x 25m underwater swim w/ 10 mins rest after each one (as fast as you can each time), afternoon pushups/pullups/situps for 100 reps each as fast as you can do each to 100 reps.
thursday - afternoon HIIT
friday - morning 3 mile run with a time no worse than 20 minutes, afternoon swimming 500m x 1 (as fast as possible) and 25m x 2 (as fast as possible) with applicable rest in between.
saturday - morning Situps/Pushups/Pullups until 2 minutes failure x 4 sets each, afternoon 1.5 mile run as fast as possible
sunday - rest


Shaking this up will definitely help improve numbers. Do this routine for another month. Remember to eat properly and HYDRATE!! At least 1.5 gals of water per day.

Quote (TempoONE @ Feb 28 2012 09:35pm)

does a strength training program apply to biceps? or is only focused on the BIG 3's

i mean, i'm looking at a strength program, and it only mentions squats, deadlift, and bench, and occasionally the military press.

Quote (45sz @ Feb 29 2012 01:56am)

Hey ray.

How come I see people bench on there toes?
I always thought heel drive was important
Then I see ppl benching 400+on there toes


Any reasoning behind this?

Thanks I'm curious!

Quote (SC_Leader @ Feb 29 2012 02:23am)

curious as well..

Quote (SKCRaynor @ Feb 29 2012 05:25pm)

This comes down to comfortability. If you are bench pressing for a competition, you MUST have both feet flat on the floor, or in some cases wood planks. As for comfortability of lifting. Sometimes when you go up on your toes it's from a hip-thrust drive that engages the abs, hips, quads, hams, and calves all together to generate more thrust towards the weight. Although this technically works very well, the problem is that you are no longer using mostly chest. You start using a lot of lower body in the lift. In addition, the form can NOT be used in a bench competition. So basically you are training for pure power (which isn't bad) and also bragging rights.

I would advise that you train the way you want to based on your goals. If you simply want to build as much power as possible, using hip thrusts during benching is helpful. If you are trying for form, size, volume, or even competition practice...you MUST use heel drive instead.

Quote (DOM_innate @ Feb 29 2012 08:44pm)

hey raynor, can you give me a 5 day cutting workout with diet? non-keto. got a buddy looking to lose about 15lbs etc. and really wants to cut down his waist as well.

thanks man

Quote (SKCRaynor @ Feb 29 2012 07:04pm)

Need his height/weight/age