Jay Vincent

JAY VINCENT 4 | Set extenders work…NOT AS EFFICIENT AS 1 SET TO FAILURE

http://www.DoctorsToTrust.com
presents episode 819 | Jay Vincent
Elliott Hulse Strength Camp podcast

Point of bench press is to
get tension in chest & deltoids
-focus on tension in that area
-5 seconds up & 5 seconds down
-focus: maintain tension in
target muscle area [chest]
-don't lock out because it reduces
moment arm to zero
[the longer moment arm, the more
tension on the muscle]
-at lock out: zero moment arm
-gives muscle a rest!! NO

This method is not for seeing
how much weight you can lift...
-works to stimulate muscle
With free weights, try to get
a spotter...but can do it alone
with safety equipment in place
"But, for a 'forced failure' rep
need a trainer to help complete
last rep"

Question: like a drop set?
-research shows that these
'set extenders' results are
exactly the same as failure"
-if not creating enough tension
then a set extender can help
move muscle to full fatigue
[called 'inroad']
-reaching failure in first set
is the same thing
-it is a waste of time in gym

Starting light
-careful with direction change
-never jerk or heave
-maintain continuous load
Bench press requires some skill
-using machine easier for beginners
a-control weight
b-focus on tension in chest
c-breathing relaxed & continuous
-don't hold breath to help lift

Many techniques can work, but
-what is most efficient?
-what is safest?
This has been a practice set...
-in doing one set to failure, the
first few reps are the warm up
-practice, not necessary,
but with a skill exercise,
it is helpful

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Original Youtube: https://youtu.be/loOjW3n-vUM
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