JAY VINCENT 4 | Set extenders work…NOT AS EFFICIENT AS 1 SET TO FAILURE
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
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
-careful with direction change
-never jerk or heave
-maintain continuous load
Bench press requires some skill
-using machine easier for beginners
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
Original Youtube: https://youtu.be/loOjW3n-vUM
This site will never use corruptible, epidemiological survey research as causal science.
For each short/sharable video, the original Youtube links are provided
None of this content is intended to be individual, personalized medical advice.
We hope you find value for yourself in these short videos &
find them easy to share with loved ones!
The DoctorsToTrust videos are for general informational purposes only
and do not constitute the practice of medicine, nursing or other
professional health care services, including the giving of medical advice,
and no doctor/patient relationship is formed. The use of information on this podcast
or materials linked from this podcast is at the user’s own risk.
The content of this podcast is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Users should not disregard or
delay in obtaining medical advice for any medical condition they may have and
should seek the assistance of their health care professionals for any such conditions.