But hopefully, you can see that by applying these steps into your weekly routine, the cumulative benefits that you experience from them will enable you to truly develop your bench press strength in the fastest, most effective way possible. Here's Why, WATCH: FSU Recruit Jukes 12 Tackles and Gets TD, Spend a Day in the Life With Browns Defensive End Billy Winn, The 7 Best Plays of the NBA Conference Finals, Ranked, The 5 Strangest Backgrounds of Coaches and GMs Working in Professional Sports, Shawn Oakman Nailed a 40-Inch Box Jump While Holding a Ton of Weight, and Now I'm Afraid, How to Get More Out of the Dumbbell Press, German Volume Training: How to Pack on Muscle Mass, 3 Crucial Strength Principles Endurance Runners Should Follow, Use Wave Loading to Take Your Strength to the Next Level, 18 Strangest and Most Impressive Fitness Records.
12 WWE - John Cena … When going from less than 5 sets of bench per week up to roughly 5-9 sets of bench per week, strength gains became about 16% faster even in well-trained lifters. Far from Olympic caliber, but impressive speed and mobility for a guy who many think of as a muscle-bound character in the ring. Therefore, what I’d recommend is to build up to roughly 5-9 sets per week. Use 225 lb weights for 1st set, 315 lb for 2nd set, 405 lb for 3rd set, 455 lb for 4th set, and 495 lb for 5th set. Pause Bench Press Equipment . Such as dumbbell extensions or skull crushers, for example. If he took the time to program and train for, let’s say a local powerlifting competition, I think he would definitely be competitive. 7 John Cena - 480 Pounds. The limiting factor here is likely your lockout strength from your triceps. What about Olympic weightlifter?
You’ve probably heard time and time again of different ways that you can increase your bench press.
The Best Strength and Power Superset for Athletes, Playing Multiple Sports Helped Patrick Mahomes Become the NFL's Most Magical QB, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. And lastly, throw in the right accessory movements into your workouts based on where your weak points are in your bench press. And for these, you simply press the weight up as you would normally – but on the floor instead. It enables you to maximize your bench strength, power and hypertrophy simultaneously. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. That’s competitive in an open raw local meet in both weight categories. Like it or not, the bench press is probably the most popularized lift in the gym. Give the John Cena workout a try and let us know how you fared in the comments. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. We break down the WWE Superstar's arm workout.
And struggle with the most in terms of strength improvements.
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Cena tweeted out a video of him benching 460 lbs. What about how many sets to aim for? Hollywood giant Chris Hemsworth is transforming regular Joes into superheroes with Centr, his new fitness app. As this can boost your strength gains by an additional 20%.
Eventually, add an extra bench day to fit in the added sets.
And when all of these steps are correctly applied, theoretically instead of gaining let’s say 10lbs on your bench press after a few months, you’d be able to potentially increase this by more than double that (+21.7lbs). John Cena isn’t only a wrestler but also a reality TV show host, professional artist, and even a rapper. Which simply involves changing your rep range and intensities every single bench workout but in an organized fashion. In a new interview with Sports Illustrated, John Cena is weighing in on the bench press: it sucks. #AllTimeBest #NeverGiveUp pic.twitter.com/XeIDpvY8ME, Topics: Illustrating this is an in-depth analysis by Greg Nuckols. Swagger checks in at an astonishing 457 lb bench press, which you might notice puts him ahead of even Batista. When you think of John Cena, what’s the first thought that comes to mind?
via thelegday.com.
It enables you to handle more volume since your recovery from each bench workout will be better managed.
In the video below, he snatches 304 lbs with pretty good form.
And for a step-by-step program that builds these protocols and exercises into your weekly plan for you and shows how to properly progress them over time such that you can break through plateaus and pack on size and strength in the most effective way possible, just like countless other members have successfully done with their Built With Science programs, then simply: Click the button below to take my analysis quiz to discover the best program for you: I hope you enjoyed this article on how to increase your bench press! Another video shared last year in response to the NFL combine bench press results, shows what Cena can do with a press. And when increased even further to 10 or more weekly sets of bench, strength gains were now about 20% faster. Perform as warmup. But, at the same time, it’s also the one lift that people tend to quickly plateau on. And if on the other hand you only bench 2x/week, you’d want to still apply the same concept of switching from hypertrophy to power to strength in that order every time you reach your next bench workout. And it’s often the first and only lift that people want to know your numbers on. John Cena's full-body workout, courtesy of his personal trailer Rob MacIntyre. And other papers have shown similar results like this as well. And the best way to go about doing this is by choosing exercises that help strengthen the specific weak points of your bench press.
This significant increase in your bench press is likely due to the superior skill acquisition and motor learning that you experience by benching more frequently.
BarBend is the Official Media Partner of USA Weightlifting. Articles about powerlifting concepts, advanced strength & conditioning methods, and topics that sit atop a strong science foundation are Jake’s bread-and-butter. Based on the previous bench volume research I went through it seems that 5-9 sets of bench per week already provides a significant boost in strength gains.
Your email address will not be published. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Sets. Which helps you prioritize strengthening that mid-range to lockout position that’s limiting your bench press strength. Feature image from Fit Nish YouTube page. What you can do to speed up your strength gains is to add another 1-2 more sets of bench press every week. Which is detrimental given the strong positive relationship we see between bench press strength and size. Hold for 1 to 3 seconds in the bottom position, and then explode to the top. 12 John Cena - 480 lbs. Muscleandfitness.com is part of American Media, Inc. 3. And a great accessory lift to strengthen this weak point is the floor press. What you’ll want to do is first pick 3 different bench press set and rep schemes for each day: Next, you’ll want to now throw these into your bench days with the hypertrophy day (H) first, the power day (P) in the middle, and the strength day (S) last. Which is that the more you’re exposed to the same stimulus, the weaker your reaction to it will be.
Which all leads to faster strength improvements.
Reps. 1. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Looking at the weight and speed, I would guess Cena could hit a bench with a pause over 400 lbs. And going up to 10-15 weekly bench sets provides a further slight boost. Cena used 352, 374, and 383 for his sets. Sit for three full seconds in the hole on each rep. Use 335 lb weights for 1st set and 340 lb weights on 2nd and 3rd sets. Obviously, the odds of Cena actually prepping and doing a powerlifting (or even weightlifting) meet are small, but it’s fun to wonder – what if he did? And in fact, a 2017 meta-analysis from the Journal of Sports Medicine shows strong support of this. A week or so later, Cena was up to 480, but with noticeably more shakiness in his push. Join the BarBend Newsletter for workouts, diets, breaking news and more. The top elite totals for both of these classes in the open raw category at your typical local/regional meet range from 1,600-1,900. Now the last thing that you can do is add in the right accessory exercises into your workouts. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Cena used 395. JOHN CENA.
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