anonymous12345
Senior Don Juan
I bench 5x5@62.5 kg (so not very much) but fail at the end. I've had it like this for a longer time but don't really advance. Any ideas for making my muscles grow?
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I'm pretty sure he means like you setup a power rack and press the bar as hard as you can into where your sticking point would be.What is static holds exactly? My bench press sucks big time.
Basically they are putting about 20% more than your 1RM on the bar and pressing it about 2 inches off the rack and holding it as long as you can. No movement with it other than 2 inches up and then back down. Can do this once a week for about 4-5 weeks before it becomes too much for the CNS and you need to take a break but you should see some good strength gains by then. As long as you can hold for 10 seconds, the next time you do it, add 20% to the weight you used the previous time. If it's under 10 seconds, only add 10% to it.What is static holds exactly? My bench press sucks big time.
You could try Madcow or Texas method for raw strength.I bench 5x5@62.5 kg (so not very much) but fail at the end. I've had it like this for a longer time but don't really advance. Any ideas for making my muscles grow?