I keep missing my ME bench/ help please !!

[natural-mike]

Interesting 1 week switch ME bandwagon everybody is jumping on.

But here is a point to ponder.

Lets assume a young lad is doing an ME exercise for the first time, are you advising one should do an exercise for the first time then drop it the next week before they have even mastered it.

And what difference does it make if someone benches 275 or 450, if they rotate to a NEW ME exercise they are still considered a beginner (a beginner of that exercise)

I'm really just playing devils advocate here and hoping to avoid friction (which inevitably will come )

I just didn't see enough "Nothing is etched in stone" or "Whatever works best for you" stuff from you guys

I mean honestly how many people here follow Westside to the T, everybody throws in curls and shit, everybody modifies according to their goals and body type.

Switching ME exercises once a week is a flat out opinion.

Now....bring the friction.

MIke

 

[IrishPower]

i think nat-mike is right. i have been doing westside for over a year now with increasing meet totals each time so i know it's working.

however, beginners especially take time to get used to awkward movements like suspended good mornings, etc. i think 2 even 3 weeks is ok to stay on an ME exercise if you feel you are still adjusting. i *know* now when I have pushed myself beyond and it's time to switch. On pulling movements, this only takes 1 week, on wider good morning-types, I can do 2 weeks. You will learn.

to reiterate hannibals point: drop your speed weight on bench.

if you are a 275 bencher, you 40 - 50% and wave this raw weight + use bands or chains. also, you may want to consult the guys at elitefts about ME exercises on bench. Their stuff has changed a lot lately.

also, after 3 weeks or so of ME exercises, give yourself a week of light stuff to let the CNS recover.

this applies to all the ME exercises and even speed squats sometimes. if i am using heavy bands on squats, my knees and hips will ache and i will just take the week off squatting. I *never* come back weaker.

 

[Vulgar_Display_Of_Power]

One more thing to point out=Triceps Triceps Triceps!!!

I dropped ALL benching movements for a month and a half,and ONLY did tri extensions and back work(due to shoulder injury) and still managed to come within 30lbs of my max at contest.

My opinion now is that getting the TRICEPS(lockout) much stronger is what is going to elevate MY bench, and the heavy ME movement is just somewhat of a formality-In other words, If your benching 300, and pushing in that range for your ME work, your getting your shit done.

Also, with all my extra back work I was doing, I felt a hell of a lot more solid with the heavier weights.

Later..