Origin Of The Maximum Bench Press Grip Width

Create: 12/02/2005 - 14:36
A poster at Go Heavy wonders where the current rule for maximum width of a bench press grip of 32 inches/ 81 cm comes from. Rickey Dale Crain offers up the only answer to this point, even though it's far from definitive. I'm sure others will follow.

i have checked with people who were around when the rules were written in the 60's and this number was just decided on...no one seems to know why though..

If you can add any more information, be sure to head on over there.

How Long Is Too Long For A Workout?

Create: 12/02/2005 - 12:11
That's what a thread at Power and Bulk is examining. Members proceed to list the amount of time their typical workout lasts. Answers range from 30 minutes to 5 hours. Essentially the members suggest there is no magic amount of time a workout should or shouldn't take. A few posters debunk the 45 minute rule:

The whole idea that workouts have to be an hour or less (I've seen 40 minutes) seems to come from the assertion by Ivan Abadjaeve that testosterone drops in that time period... I've seen little in US research on the topic to supoprt the idea. The small acute hormonal effects seen during training (either direction) are probably pretty irrelevant which is what Shaf is getting at...sort of... The cortisol issue can more than be dealt with by sipping a carb and/or carb/protein drink throughout training.

Bench Press Bar Drift

Create: 12/02/2005 - 10:12
Have you ever wondered why, when you start getting tired while benching or are putting up maximum weights, the bar path moves back towards the rack? Power and Bulk has your answer.

it may have to do with fatigue, but what it mainly is, is your body putting the bar in the strongest position you can lockout much more weight with your elbows out over your face than you can with elbows in over your lower chest.

An Olive Branch

Create: 12/01/2005 - 15:37
Jeffrey Vaughn who has been at the center of some of the 'my federation is stronger' type debates over at Dr. Squat offers an olive branch which states a common ground for all powerlifters regardless of the federation they compete in, equipment they use or drugs they take.

We all love strength training. We all love to lift weights. We all love the benefits and rewards of strength training. We all have something in common that separates us from the norm. We all wish good luck and success to others that share our love.

Are Knee Wraps Bad For You?

Create: 12/01/2005 - 09:06
Knee wraps are used by most competitive powerlifters on heavy squat attempts. Most raw federations allow there use during competition. Like a belt they're considered more a safety device. The starter of a thread at Power and Bulk wonders how safe they are:

wraps actually contribute to knee pain and deterioration by pushing the kneecap inward. Also, I've experienced more tracking problems when wrapping for long periods than when not. There's a term for roughening of the underside of the kneecap - I think it's chondromalacia - and while I have no scientific study to point to, I believe that wraps potentially contribute to this problem.

The First Squat Suit

Create: 11/30/2005 - 14:09

Today lifting suits and bench shirts are commonplace in the world of powerlifting. But remember there was a day when they didn't exist. Sure other, more crude, devices were used. Go Heavy posters talk about the introduction of the Marathon Supersuit in the mid 1970's. It was the first squat suit made and marketed to the powerlifting community. Fast forward to today to witness the changes in powerlifting from this one introduction.

What Is A Sticking Point?

Create: 11/30/2005 - 09:13
A Power and Bulk thread examines the nature of a sticking point and how to generally train one.

there are 2 differing types of sticking points... 1) An area of "muscle" weakness or less trained synergists. (lockout on a BP) 2) An area of bad leverages more or less at times an individual thing. (BP off the chest for a longer armed trainee)

Big Bench Arch And Back Issues

Create: 11/29/2005 - 14:42
It's often said that using a big arch while benching leads to back issues. A Fortified Iron thread takes a look at this assumption. Shawn Lattimer provides a couple of very good and very technical responses:

the pressure on the spine itself doesn't change. There is no compressive force applied to the spine. Regardless of flat back or not, you still have the same surface area directly under the bar load, specifically your upper back. When benching flat backed, only the center portion of your back takes the load, so less of your body is distributing the weight. When properly set up with the arch, shoulderblades pinched, traps retracted, you have much more body mass under the bar, which distributes the pressure of the bar over more tissues and bones. Remember, your body is 3-dimensional, you are talking about a flat plane here. Therefore, if your back is healthy, there is no danger from benching with an arch, regardless of the popular "personal trainer" advice.


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