You can INCREASE your bench press pretty much straight away by implementing one little “trick”.
I believe that proponents of super-slow lifts are doing you a disservice, and a new study would suggest that it is faster concentric/lifting movements that produces better results.
Could pushing a weight at almost maximal speed produce a better stimulus for changes in strength and size?
This study [1] would suggest so.
How To Improve Your Bench Press
Basically the researchers found that subjects that pushed the weight at 80%-100% of maximal speed, then lowered the bar more slowly, increased their strength by more than the control group.
The control group, who used a self-selected lifting speed, increased their strength by less than 1% in 3 weeks! So basically nothing.
The faster lifters increased their strength by 10.2% over the same period.
To be more exact, it took the experimental group 0.8 seconds to perform the upward, concentric movement. The downward, eccentric part took 2 seconds to perform.
Sound familiar?
Those of you who have been Muscle Hacking for some time now know that on many lifts I have recommended a 1 second lift, 1-2 seconds lowering for years now.
Why?
You can use slightly heavier weights with this kind of cadence, but furthermore I theorized that it also would lead to better muscle fiber recruitment.
The researchers said,
“This study shows that the speed execution of an exercise leads to a specific muscle recruitment during the whole period”
That means that a faster lift and slower lowering sends a more POWERFUL signal from the nervous system to the muscle to recruit fibers. And the more fibers involved in a lift, the GREATER the potential growth stimulation!
Momentum?
I can already hear some readers say that they just created extra momentum by pushing faster. Not so.
This is someting that I’ve been saying for years: if it is even possible for you to create momentum by pushing a weight at near maximal speed, then the weight itself is too light. That’s your problem, not the speed of execution.
If you select a weight that forces failure by the 10th rep for example, you just can’t generate momentum with a 1 second lifting speed. Get your weights right, then do this!
Furthermore, if you come here to read the articles and STILL aren’t training THT style – get on it. Read all about THT training here and/or add your name and email into the box at the top-right for your FREE workout program.
So on your next bench, try a 1 second lift and 1-2 second lowering cadence.
Then report back to me! I want to know how you get on. Leave a comment below if you’re benching today or tomorrow!
Train With Intensity!
Mark
Reference: [1] Effect of different pushing speeds on bench press. Padulo J, Mignogna P, Mignardi S, Tonni F, D’Ottavio S. Int J Sports Med. 2012 May;33(5):376-80. Epub 2012 Feb 8.
I have been lifting like this since using the THT training method for about two years now and it’s definitely the way to go. Maybe i’m pushing a little too slow however. I’ll try pushing a little quicker. Yay another experiment from Mark for us to test!! Keep hacking, Hackers!
I hit a plateau a few months back on THT and couldn’t figure out why. Finally, I figured out my negative was too quick, I’ve been using the 1-2 cadence for awhile now and haven’t plateau’d…every single week, every single exercise, I am either increasing my weight, my reps, or both. Love the site!
I’m benching tonight, I’ll definitely give that a try! I tend to push a little too slow.
Thanks Mark!
Mark I know the article is named How To Improve Your Bench Press, but was wondering could you use this 1 second lift and 1-2 second lowering for other body parts like arms, back, & shoulders?
Thanks for the tip Mark.
I have been doing THT for 7 weeks now and I’m making steady strength gains in all areas except bench press. I’ll give this a crack and let you know the progress.
Cheers
Hi .
I really witnessed big changes with these publication’s and articles, thanks and keep up the good work bro.
I think it’s because you can pass the ‘sticking point’, the hardest part of the press that’s about halfway through the movement, more easily. I often go into positive failure there even though I feel I can do more. Just my observation.
I am on HIT cycle and I think that I lower the bar in 3-4 sec and lift it in 2 secs. I will be hitting bench tomorrow and will try same weight with this theory and will update you on it. Good to know new research! Thanks for updates, Mark!
Yes, sounds good. Chest is tomorrow.
It’s so easy to get sucked in to just adding more weight to the bar and letting those bench presses almost grind to a halt. Explosive lifts always recruit more slow twitch fibres as does lowering slowly on the eccentric.
Thanks for reminding us Mark!
KInd regards, Graham
10% in the same time period, wow! Those are some great results in a 3 week period. Goes to show just how much people could be missing out. I have experienced similar results in the past when I switched to the same type of cadence, so I can attest to the wonders this can work.
I don’t like chest day. I struggle with it. Will be using the above info on Friday though!! (chest day). Thank You Mark, sounds like it is going to help!!
so would you say that if it takes you longer than 1 sec to lift then the weight might be too heavy?
Thanks, chest is my favourite and am doing it today. i have just received this on the right time and will definitely try it today.
Its a lil diffucult for me to measure how much it takes me to lower the weights n da pickup movements.. Any suggestions guys?
@stickupkid. Yes, loads of lifts are best with this cadence. However use common sense. Heavy lifts like deadlifts and squats can’t be rushed and you should do those at whatever speed feels right to you.
@cliff. Depends on the lift, buddy. But for the most part, yes. But the heavier, more compound the exercise, the longer it will take to lift, so use common sense on big lifts.
Well, I am back from gym today … This theory works 1000% !
23-JUL -> Bench (THT Style) – 105 lbs – 9 reps (failure on 9th rep)
25-JUL-> Bench (THT Style 2-1 sec cadence) – 105 lbs – 13 reps (failure on 13th rep)
Just one thing I have observed, in order to lift in 1 sec, you really need to push hard as soon as the bar touches chest, it was like jerk which in fact gave me momentum to lift it quickly and thus resulted in less fatigue during reps.
Mark – Is the jerking movement while lifting is normal ? Thank You !
Well, I am back from gym today … This theory works 1000% !
23-JUL -> Bench (THT Style) – 105 lbs – 9 reps (failure on 9th rep)
25-JUL-> Bench (THT Style 2-1 sec cadence) – 105 lbs – 13 reps (failure on 13th rep)
Just one thing I have observed, in order to lift in 1 sec, you really need to push hard as soon as the bar touches chest, it was like jerk which in fact gave me momentum to push the bar quickly and thus resulted in less fatigue during reps.
Mark – Is the jerking movement while lifting is normal ? Thank You !
@Imran. Well done. Great to hear 😀
If you mean you are bouncing the bar off your chest, then no, that wouldn’t be desirable. But you should be really mentally focused to push the bar as hard as you can at the beginning of the push.