Gaining Speed

[2Shy]

I'm just not happy with my speed on squats and bench. I don't feel like my DE moves are much faster than my ME moves. I don't have access to bands. Is there anything else I can do to increase my speed other than try to explode up? Or will speed eventually come?

My sticking point on bench seems to be around the middle if that helps any.

 

[jeremys]

IMO, bands are a must

 

[Lord_Suston]

IMO, bands are a must

I woulod suggest lowering the weight you use and workout on your explosive strenght and techinique. if you keep using the same weight you will find it hard to move it fast since your body is getting use to going slow.

Some plyos work could help in your situation such as depth jumps and explosive pushups

 

[jeremys]

wait... 2shy, what are you training for? do you want speed for your lifts or for a sport or something?

 

[2Shy]

No, not for sport. I'm trying out WSB. I enjoy strength training more than strict body building. Since I'm in my first 9 weeks and not sure if I'll continue, I'm holding off on buying bands and have been getting by with aerobics step and risers for boxes and have been using the step also for boards (at Hannibal's suggestion). Talk about getting some weird looks!

I still find myself sliding back into my old habits, which had me pressing up relatively slow and lowering slowly. Well, not with squats, since I havent been doing those too long. I also catch myself benching bodybuilder instead of PL.

My DE days are at about 60% of my max, but I'll try lowering them today to see if that helps with speed. I have to admit that I started bench pressing with a Smith machine at first (before WSB) since I workout pretty much alone and am new to the actual bench. Some of my speed problems might simply come from getting used to the new setup and stabilizers, etc.

It's not like I'm really strong or anything. My short-term goals are to hit 135 on all the compound movements. Passed that already on GMs and deads. But, as you see, I'm very new. It took me six months of going nowhere lifting to realize that I could add weight every week. The "trainers" at the gym had me convinced that it had to be easy for me before I should up weights again.

 

[coolcolj]

try 40-50%

not everyone can go fast with 60%, especially if you've been bodybuilding.
It's just a matter of learning.

 

[jeremys]

try 40-50%

not everyone can go fast with 60%, especially if you've been bodybuilding.
It's just a matter of learning.

exactly. i only go as high as 135 w/o bands and maybe 95 w/ bands when i do DE bench and that's below 40-50%

 

[2Shy]

It definitely helped to lower the weight. Dropped down to 50% and speed was good. I was able to obtain the 3 seconds per 3 reps.

I tend to want to do more, more, more and need to be reminded that "more" isn't always better. Thanks again!