How I Increased My Bench Press 30lbs in 4-Days!

  Рет қаралды 1,873,193

David Duncan

David Duncan

Күн бұрын

Пікірлер: 2 400
@RehaFEkici
@RehaFEkici 6 жыл бұрын
Did 10 sets of warm up, couldnt lift any more went back home
@lukekapala1020
@lukekapala1020 6 жыл бұрын
Killer Peanut this made me luagh so much😂😂 thanks bro
@j-swolelifts6538
@j-swolelifts6538 5 жыл бұрын
😂😂😂😂😂😂😂😂😂😂
@g671_
@g671_ 5 жыл бұрын
Best comment ever 😂😂😂😂😂😂
@av3648
@av3648 5 жыл бұрын
🤣🤣🤣
@HemantaGiri
@HemantaGiri 5 жыл бұрын
Laughing my balls off 😂😂😂😂
@srivascuero
@srivascuero 5 жыл бұрын
I followed the instructions as precise as possible and now I'm divorced and homeless, writing this message from a Starbucks wifi
@namechanges5359
@namechanges5359 4 жыл бұрын
But u got dem gainz, right brah?
@Ricerrs
@Ricerrs 3 жыл бұрын
@@namechanges5359 of course now he can do 3 plates
@ross5307
@ross5307 3 жыл бұрын
🤣🤣😂😂
@mikecaldwell8014
@mikecaldwell8014 7 жыл бұрын
There is some legitimacy to this, but REGAINING 30 lbs on your bench is a lot different than gaining 30 lbs from square one.
@naggash5348
@naggash5348 7 жыл бұрын
My thought exactly, he regained a small portion of what he had allready lost, the method works thought, Athlean got something similar on hos channel, did it a few times and increase my bench greatly over a few month.
@travz21
@travz21 6 жыл бұрын
He most likely just stimulated his dormant CNS and it gave him back some of his previous strength. No way this method will let you reach crazy new PRs. You'd be better off doing one-rep max sets.
@nakedbeefcake4168
@nakedbeefcake4168 6 жыл бұрын
travz21 There’s no real stopping point to that. Why not just do both 🤷‍♂️
@alexcuellar484
@alexcuellar484 6 жыл бұрын
travz21 no that's terrible idea lol you shouldn't work with 90% of your one rep max often
@Iamradthad
@Iamradthad 6 жыл бұрын
True but its true clickbait and good marketing
@cameronrichard9215
@cameronrichard9215 7 жыл бұрын
Worked! Went from 45 to 675 lb bench, I'm gonna keep doing this
@jaumej3707
@jaumej3707 2 жыл бұрын
In how much time ?
@jaumej3707
@jaumej3707 2 жыл бұрын
@Shibu lmao
@WeightSlayer1
@WeightSlayer1 Жыл бұрын
Me too
@randyyoung2734
@randyyoung2734 9 ай бұрын
OMG Are you FOR REAL?? MY Grandson needs 40 pounds to qualify got REGIONALS ... he can't afford to miss ...Counting on this to get his scholarship
@TheAirgunsUSA
@TheAirgunsUSA 7 жыл бұрын
This worked for me, I went from 165 to 315 in 12 hours
@NinjaCokeGaming
@NinjaCokeGaming 6 жыл бұрын
MotorMouthFilms lol
@deadlyvenom9069
@deadlyvenom9069 6 жыл бұрын
is this a joke? it legitimently has to be
@NinjaCokeGaming
@NinjaCokeGaming 6 жыл бұрын
Deadly Venom yh he is joking haha
@VerisimilitudeDude
@VerisimilitudeDude 6 жыл бұрын
Deadly Venom No, it's for realz bro. That's totally believable. 🙄
@ledeux
@ledeux 6 жыл бұрын
Ahahahah
@AmayzinOne
@AmayzinOne 7 жыл бұрын
Directions unclear, I tore my left testicle
@Gabzz96
@Gabzz96 7 жыл бұрын
Amayzinone lmfao
@ethandelacruz3009
@ethandelacruz3009 7 жыл бұрын
Snapped my right twix
@mr.perfectcell3843
@mr.perfectcell3843 7 жыл бұрын
Just staple it back on bro and if you’re all out use a glue stick
@russellmuscle7434
@russellmuscle7434 7 жыл бұрын
I ended up at burger king, and didn't have it my way
@kieranmurphy9404
@kieranmurphy9404 7 жыл бұрын
Put it in rice
@islander2005
@islander2005 5 жыл бұрын
Did this..now my spotter can lift 20%more than me
@leosleanstrength5940
@leosleanstrength5940 4 жыл бұрын
Good one lol
@mrnbdy4662
@mrnbdy4662 4 жыл бұрын
Lol
@CO8ism
@CO8ism 5 жыл бұрын
Went from 1 pushup to 547 lbs. Thanks for the tips man!
@jons2cool1
@jons2cool1 7 жыл бұрын
I feel like if I did this i'd have a bunch of 130 pound nerds recording me and posting a video of me on gym fails for doing a 1/3 rep.
@jogotyourhoe7734
@jogotyourhoe7734 6 жыл бұрын
jon gimbo true
@luigui707
@luigui707 6 жыл бұрын
Then u comeback next week and do the real thing
@robertklepackiiii8100
@robertklepackiiii8100 5 жыл бұрын
Thats why they are 130 lb nerds, who cares. wolves dont pay any mind to sheep
@connorh4254
@connorh4254 5 жыл бұрын
that's why you workout at home and if you can't fuck what they think, also only weirdos record in the gym if I seen someone with bad form I would tell them there form is bad and try help them, in the end your making your self better that's all that matters.
@MoreTrenMoreMen69
@MoreTrenMoreMen69 5 жыл бұрын
jon gimbo it’s okay. We are the ones benching 3 plates+ while they’ve been stuck with 225 for years
@Bomboclat69420
@Bomboclat69420 6 жыл бұрын
“make sure 2 have a good spotter “ *has 100 lb girl
@Qualcomm_petro
@Qualcomm_petro 5 жыл бұрын
😂
@kiwasamuels463
@kiwasamuels463 4 жыл бұрын
😂
@joshbruning7808
@joshbruning7808 4 жыл бұрын
Just emotional support lol
@robertwilson214
@robertwilson214 5 ай бұрын
She won't let her 100lb....define her!
@cockywatchman1976
@cockywatchman1976 7 жыл бұрын
Was 150, now 685. Thanks bud. Oh, that's in 3 days
@TheRelentlessPPL
@TheRelentlessPPL 7 жыл бұрын
Matthew Collins i dont even understand how you think these are funny
@cockywatchman1976
@cockywatchman1976 7 жыл бұрын
TheRelentlessPPL Nothing funny about it. Just facts
@atlargera
@atlargera 7 жыл бұрын
TheRelentlessPPL i think he means that hes obese now and that theres nothing funny about obesity
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Lol thanks for trolling the trolls, Geraldo. 👍
@cryptopirate8880
@cryptopirate8880 7 жыл бұрын
what are trolls?
@clashingwithdg6067
@clashingwithdg6067 7 жыл бұрын
i tried this now im gay.
@davidduncan1226
@davidduncan1226 7 жыл бұрын
It was only a matter of time, bud.
@3Q2HFNILQHF
@3Q2HFNILQHF 7 жыл бұрын
ClashingWithDG LMFAO
@juuon5916
@juuon5916 7 жыл бұрын
Pretty strong side effects. I am too scared to try this.
@solascriptura-e7t
@solascriptura-e7t 7 жыл бұрын
ClashingWithDG :'(
@danielf554
@danielf554 7 жыл бұрын
This is probably the funniest comment I've ever read. LOL
@larryproulx2600
@larryproulx2600 4 жыл бұрын
2:21 Warm up properly - 10 sets (chest & shoulders (db shoulder circles) 3:51 The Lift - 10 sets (20% more what your max is)
@donaldkasper8346
@donaldkasper8346 Жыл бұрын
10 sets of warmup leaves you exhausted to try your max.
@colonelbonnie
@colonelbonnie Жыл бұрын
@@donaldkasper8346 that's what I was gonna say, I only do maybe 3 - 5 warmup sets for chest and triceps which already give a slight exhaust to the muscle for me so unless your doing like 5% of your 1RM for 5 reps for the 10 sets it seems counter intuitive
@gordlawson11
@gordlawson11 7 жыл бұрын
Skip to 3:48 to get to the point.
@user-wj9si6wu8n
@user-wj9si6wu8n 6 жыл бұрын
Thank you
@EverythingButSoap
@EverythingButSoap 6 жыл бұрын
Thank you so much
@kojack635
@kojack635 6 жыл бұрын
Thanks
@Robert-oq3ul
@Robert-oq3ul 5 жыл бұрын
Thx
@davyb1091
@davyb1091 5 жыл бұрын
Fuckin A, seriously... thanks
@nonameavailable6004
@nonameavailable6004 5 жыл бұрын
It worked... I went from sitting on my couch drinking beer to actually sitting at a gym watching my buddy working out
@davidduncan1226
@davidduncan1226 5 жыл бұрын
😂
@whodat9890
@whodat9890 5 жыл бұрын
nothing wrong with checking out your future .
@Gymbro20
@Gymbro20 7 жыл бұрын
I want to try this but dont want people to judge me and think im half reppin
@Tamim1994
@Tamim1994 7 жыл бұрын
You shouldn't give a shit about what anyone thinks about you in the gym. You're there to work on your OWN body, usually the ones that are quick to judge are the fat lazy people that never saw someone do that and automatically think it's a bs exercise. Give it a try and stop caring about what people think about you :)
@supimsatan
@supimsatan 7 жыл бұрын
True, but in the 11 years i worked out , i have never seen or heard of this before at any gym or even the internet untill now. So i gues i would judge people for testing 1 rm's with half reps.
@Lee-rq5eb
@Lee-rq5eb 7 жыл бұрын
The ssggamer You sound extremely insecure. "Oh no but what will these strangers whom I shouldn't give a fuck about think of me!?".
@1JoeRocket
@1JoeRocket 7 жыл бұрын
Leroy 91 found the half repper boiz
@jki649
@jki649 7 жыл бұрын
The ssggamer Who tf cares ? They can go fuck themselves .
@ZombieSquireles
@ZombieSquireles 7 жыл бұрын
My gold fish tried this and his max didn't go up I'm disappointed 😑
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Sorry bro, I can only image how disappointing that must be. 😭
@jaredglasgow3
@jaredglasgow3 7 жыл бұрын
Does your fish even lift bro?
@georgekrutz8292
@georgekrutz8292 7 жыл бұрын
Add little D-bol dust in the fish bowl and then tell me you re disappointed.
@WT2D-Michel
@WT2D-Michel 7 жыл бұрын
LOL true
@jordantalbot1125
@jordantalbot1125 7 жыл бұрын
Have you tried the water wings?
@thomass1891
@thomass1891 7 жыл бұрын
I thought this guy was full of shit .. But I tried it.. My max was only 185lbs for 5 reps.. I tried to do 225lbs and held it half-way for 5-6 seconds as he suggested... I did that 6 times.. And then I went back and 185lbs was a piece of cake... it felt too light and i effortlessly progressed to doing 205lbs for 5 reps within 2 weeks.. So I added 20lbs to my bench in 2 weeks..
@lomna17
@lomna17 7 жыл бұрын
Thomas Schmidt 20 lbs in 2 weeks is good but nothing amazing. stronglifts has people increase their bench press by 15lbs every two weeks
@OkoYT
@OkoYT 7 жыл бұрын
well then he beat stronglifts by 5 lb lol
@goldengloves36123
@goldengloves36123 7 жыл бұрын
This is more about breaking through sticking points, you're not putting 15lbs every 2 weeks unless you are a beginner otherwise Medhi would be one of the top benchers in the world
@tinyhoovyking2379
@tinyhoovyking2379 7 жыл бұрын
Thomas Schmidt my bench is 180 1 rep 😐
@bradohearnthedingleberry371
@bradohearnthedingleberry371 7 жыл бұрын
"20lbs in 2 weeks is good but nothing amazing" that's amazing even for a guy who just started lifting. People have false expectations because they hear some bullshit review on a program saying "5lbs a week to your bench!" I've tried all those programs and didn't see the results they promised, no where near it. Try 5lbs A MONTH to your bench.
@handsomesquidward6704
@handsomesquidward6704 7 жыл бұрын
I was stuck at 275 for a good month. I did this a few times in the past 2 weeks, now I hit 300 for the first time ever today.
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Awesome, thanks for coming back to comment!
@mattrocchio5861
@mattrocchio5861 6 жыл бұрын
these are the types of replies I look for in comments to see if there's any legitimacy to these videos. Definitely want to try this out and see what it can do for me.
@rawtooth4704
@rawtooth4704 6 жыл бұрын
+Jack Mosca Good Stuff your now in the 300 club, I wanna get there soon I'm only at 220.
@weakesthopemaxxer9507
@weakesthopemaxxer9507 5 жыл бұрын
Matt Rocchio did u try it and did it work??
@mamahuevo10
@mamahuevo10 4 жыл бұрын
Matt Rocchio did it work boss
@finnthedog8186
@finnthedog8186 7 жыл бұрын
Longest intro in anime history
@DroppingNoobs
@DroppingNoobs 7 жыл бұрын
I thought the intro was the workout XD
@MiguelRodriguez-dv4bb
@MiguelRodriguez-dv4bb 7 жыл бұрын
Dropping Noobs me to😂
@overlord6815
@overlord6815 7 жыл бұрын
Dropping Noobs Same lmao
@jasonvoorhees8899
@jasonvoorhees8899 7 жыл бұрын
Dropping Noobs me too
@VeinyDickTracy
@VeinyDickTracy 7 жыл бұрын
Humam Slayer - why you biting my style with your profile pic? 😆
@T4Gxoxo
@T4Gxoxo 7 жыл бұрын
VeinyDickTracy you stole that pic from my m8. Btw gr8 pic m8 i r8 8/8
@brandonw1320
@brandonw1320 7 жыл бұрын
That's only because you have lifted heavier before and lost the strength you already had. prove me wrong and get back to 385 then do it and see if you can get to 415 in 4 days. I bet you cant . this system works to get old strength back by not new strength. I'm not talking shit either just dont want people to get hurt or upset and think there lesser then you cause they can't do it
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Hey Brandon, thanks for the comment. You're certainly right to an extent, but it could very realistically increase new strength by about half of what I got.
@brandonw1320
@brandonw1320 7 жыл бұрын
David Duncan , I am willing to bet that your right with the 15lb mark . I have gained that I'm a week after one training session. granted I train for bb shows so me going up that much on an exercise is about normal. great video
@brandonw1320
@brandonw1320 7 жыл бұрын
I have 3 lifting videos of me on my page from when i was smaller . check them out
@MrBerserk8585
@MrBerserk8585 7 жыл бұрын
Brandon w tickle my ass with a feather.
@jasondoelman
@jasondoelman 7 жыл бұрын
Brandon w I'm insecure with my body.....so I work out haha! Check me out here on KZbin and subscribe follow me on ig @brotha_phy_zeke💪💯
@jacksmith5050
@jacksmith5050 7 жыл бұрын
Worked for me. Went from 225 max to 245
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Nice
@brucea.7100
@brucea.7100 7 жыл бұрын
Jackson Smith how many days have youve been doing this or weeks?
@MitchellVH
@MitchellVH 7 жыл бұрын
how long did it take
@WackoKillerDan
@WackoKillerDan 7 жыл бұрын
Can u fucking answer the replies on your comment
@XxAlex530xX
@XxAlex530xX 7 жыл бұрын
WackoKillerDan man I hate those guys who comment and then cease to exist
@AmayzinOne
@AmayzinOne 7 жыл бұрын
I've been in the gym 5 months. I went from 135 bench to 205 on my max at 155 lbs (I increased quickly because I had lifted previously for a year but quit). I'll try this for 2 weeks and see if I can get that bench to 225 or 235. Thanks for the tip.
@deadlyvenom9069
@deadlyvenom9069 6 жыл бұрын
+1
@Rondog.
@Rondog. 6 жыл бұрын
He died on the bench press
@sergiomendoza6648
@sergiomendoza6648 6 жыл бұрын
Outlaw really?
@drewford3024
@drewford3024 6 жыл бұрын
ddon47 no dumbass
@ImPhoRealz
@ImPhoRealz 6 жыл бұрын
Good shit. What’s your bench at now? I’m 146 and did 250x2. I want to be able to get to three plates.
@nischal711
@nischal711 6 жыл бұрын
This seriously works. The first training session I improved my 5 reps max to 10 reps as it felt light and I was able to reach new PR in 3 days
@davidduncan1226
@davidduncan1226 6 жыл бұрын
Niceeee
@ezansiyoum1234
@ezansiyoum1234 7 жыл бұрын
it freaking worked, my bench max went from 165 to 185, I swear to god it worked
@chrisgriffin5638
@chrisgriffin5638 7 жыл бұрын
Ezan Siyoum how long did it take u?
@top3anythingrandomstuff98
@top3anythingrandomstuff98 7 жыл бұрын
I didnt understand the video what do u have to do lol?
@dannym3821
@dannym3821 7 жыл бұрын
Bring the bar down half way and hold it until it starts going down towards your chest (you can't hold it anymore) then have your spotter pick it up.
@top3anythingrandomstuff98
@top3anythingrandomstuff98 7 жыл бұрын
I bench alone I cant do that also for some reason my incline is stronger then my flat.
@fusionz8795
@fusionz8795 7 жыл бұрын
Top3 Anything & random stuff Stop arching your back
@tylertaricco5957
@tylertaricco5957 7 жыл бұрын
Jeff Caveliere
@ericg3354
@ericg3354 7 жыл бұрын
mitchell vanthul same
@rodriarambulo
@rodriarambulo 7 жыл бұрын
jeff has a lot of videos too where he takes too long to get to the point.
@alphasaiyan5760
@alphasaiyan5760 7 жыл бұрын
ZenRa Jeff is a bad ass though
@rodriarambulo
@rodriarambulo 7 жыл бұрын
Alpha Saiyan true!!
@juIceGoD14
@juIceGoD14 7 жыл бұрын
ZenRa yea cause ur trying to get the shortcut. Instead of understanding the whole thing. And most of his videos are 10 mins and shorter. His videos tend to educate viewers how to not get injured, what exact muscle group it hit, and he gives the best and the most productive workout.
@smokeyarmstrong8292
@smokeyarmstrong8292 2 жыл бұрын
Excellent suggestion. Actually tried this about 10 years ago and went from 255 to 295 in about a month. Be extra careful of injuries, though.
@donaldkasper8346
@donaldkasper8346 Жыл бұрын
Hard to tell what that is supposed to mean other than big move in wt is good way to get injured and you need a spotter. This discussion is about half way halt pause reps.
@smokeyarmstrong8292
@smokeyarmstrong8292 Жыл бұрын
​@donaldkasper8346 I was referring to negative reps...similar to the 'rest/pause' and exactly the same principle: If you handle a heavier weight than you can press with good form, your joints, tendons, and ligaments will became stronger and help you get past lifting plateaus. Not for everyone, but worked for me.
@donaldkasper8346
@donaldkasper8346 Жыл бұрын
@@smokeyarmstrong8292 Tendons and ligaments don't get stronger. Muscle gets stronger and seems to be a nervous system adaptation that takes place.
@donaldkasper8346
@donaldkasper8346 Жыл бұрын
@@smokeyarmstrong8292 The point of good form is to keep you from getting hurt. Half reps or pause reps are a way to activate your nervous system and muscles under longer tension.
@simonize251
@simonize251 7 жыл бұрын
Dude you're deceivingly strong. What the hell in your intro you throw up 315 like nothing. I gotta ta try this thank you!
@yg78t76t7
@yg78t76t7 3 жыл бұрын
Yeah this guy looks thin from outside but benches big
@timmymcwilliams
@timmymcwilliams 5 жыл бұрын
This actually does work. I used to do this a lot back when I wanted to get my bench back up. I’ve gotten like a 50lb increase in a week, so that’s pretty good. It’s mainly for getting your bench back up if it went down. Not if you want to increase your personal best max.
@peaceful4you408
@peaceful4you408 5 жыл бұрын
This makes sense. It’s a Central nervous system approach to getting stronger. I got it. Great advice. I’ve heard so many advices out there for increasing bench. The is the 1st but makes more sense than everything else I’ve heard. Building muscle and getting stronger has always been a mental thing anyways.
@davidduncan1226
@davidduncan1226 5 жыл бұрын
Targeting your nervous system to get the most out of your current muscle can be really effective. Give it a try and let me know how it works for you!
@derekagard
@derekagard Жыл бұрын
How much weight should i use
@JentaxFlips
@JentaxFlips 11 ай бұрын
20 percent of ur max@@derekagard
@whasumara73
@whasumara73 6 жыл бұрын
Hey David. Thanks for the great tip. I'm 67 yrs old, and I'm trying to reach a bench press of 200 lbs. I've been working on the 5x5 stronglifts, and I've been stuck at 180 for a couple of weeks. I could only do one rep on each set. I tried your suggestion for a week and yesterday I got the following: 1x2, 1x3, 1x3,1x3, 1x2. I couldn't believe it. Thank you so much. I broke the plateau.
@davidduncan1226
@davidduncan1226 6 жыл бұрын
That's awesome, glad it worked for you!
@antoniostojkovski1464
@antoniostojkovski1464 2 жыл бұрын
Hey, you still alive?
@mariamakamara5592
@mariamakamara5592 2 жыл бұрын
@@antoniostojkovski1464 bro
@williejackson3535
@williejackson3535 7 жыл бұрын
I did this in HS not knowing that it was an actual thing! went from 150lbs to 185lbs! my best is 295lbs since then but I'm struggling on 1rep of 275lbs been working to rebuild muscle as I've been recovering from two shoulder injuries over the past few yrs...gonna try this Monday and see what it gets me!
@Yesnomekdj
@Yesnomekdj 2 жыл бұрын
Dude TYSM it worked......NO BS...... Im 14 and went from a barely being able to bench 160 on a good day to being able to bench 175 in 3 days.....I showed people and they didn't believe I made that much progress in 3 days.....Personally I thought 15 pounds in 3 days was impossible but after trying this method with 15-20 pounds above my max for 10 sets of 1 I made phenomenal progress and was blown out of the water..... thanks again man.
@dannysloboda4219
@dannysloboda4219 5 жыл бұрын
I tried this then a 270 pound bar fell on my face
@ckjaer5288
@ckjaer5288 5 жыл бұрын
Danny Sloboda rip face
@dannysloboda4219
@dannysloboda4219 5 жыл бұрын
LlL_DICKY it hurt man
@willbrewster976
@willbrewster976 3 жыл бұрын
im sorry
@troybacon7708
@troybacon7708 5 жыл бұрын
Worked for me extremely well! Training for the NFL Combine and doing this helped max go from 385 too 405. Which shot my 225 reps up! Thank you so much!
@davidduncan1226
@davidduncan1226 5 жыл бұрын
Awesome! Good luck man. Also, I have a video specifically about increasing reps with 225, you should check it out!
@veg1run
@veg1run 5 жыл бұрын
You have to get into "Negatives Only" workouts. Can be done with any weight lifting exercise.
@Tgraham26022
@Tgraham26022 7 жыл бұрын
Same boat, last year playing college ball I maxed out at 375 bench. Now I'm hitting 315 for 2 on a good day lol. Gotta try this out
@computerman91.
@computerman91. 7 жыл бұрын
you can't just assume that. you don't even know what position he played. he could be a kicker.
@josephg.6116
@josephg.6116 7 жыл бұрын
He was either a wr or db
@dylanblack4163
@dylanblack4163 6 жыл бұрын
He’s too strong to be a kicker
@shivamgalhotra2852
@shivamgalhotra2852 6 жыл бұрын
Did it work for you?
@sjones5488
@sjones5488 6 жыл бұрын
I know I’m weak but because of this my max went from 95 to 115
@davidduncan1226
@davidduncan1226 6 жыл бұрын
That's awesome
@smokeygeez8632
@smokeygeez8632 6 жыл бұрын
Your not weak
@drewsloan9639
@drewsloan9639 6 жыл бұрын
That's where I'm at right now, about 95, I'm on my 1st year in the gym I hope this works for me like it did for you!! 💪👍
@smokeygeez8632
@smokeygeez8632 6 жыл бұрын
@@drewsloan9639 at this level you dont really need this just stick to a 5x5
@jasonmcmillan7733
@jasonmcmillan7733 6 жыл бұрын
Ik I'm a little late on your comment, but where are you at now, and I started at 100 pounds about a year ago now my max is 205 in a year so just keep working
@baelethmain190
@baelethmain190 5 жыл бұрын
I tried this and in 6 days my max went from 225 to 275!!! Thanks you earned a subscriber
@dedicatedskateboarding7167
@dedicatedskateboarding7167 5 жыл бұрын
I do a full chest routine Monday, Wednesday, and Friday, including about 8-10 sets of bench press. I start light (8-10 reps) and add 10# each set. My last two sets are as heavy as I can go to failure. I increase my max every couple weeks. There are no tricks. Simple wave loading. You’ll build mass and increase strength.
@nateletkeman3558
@nateletkeman3558 7 жыл бұрын
"Gonna make sure that you have a good spotter that can take the weight...." 4:04 😂😂😂
@citigroup64
@citigroup64 7 жыл бұрын
Nate Letkeman ikr? she looks so skinny
@robvandooren2788
@robvandooren2788 7 жыл бұрын
Nate Letkeman error 404 good spotter not found
@nateletkeman3558
@nateletkeman3558 7 жыл бұрын
Rob van Dooren ahahaha that's golden
@borasumer
@borasumer 7 жыл бұрын
Lol, make sure you do not release the whole weight on the spotter, the spotter is supposed to help you out a bit and that's enough for you to push it back to the bench easily.
@chuckmoment
@chuckmoment 7 жыл бұрын
Nate Letkeman hahaha
@usahawk3063
@usahawk3063 7 жыл бұрын
Thanks mate! gonna give this a try on Monday I'm currently stuck on 185 pounds and my current goal is to get to 235 pounds
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Sweet, let me know how it works for you!
@gregmckiney3072
@gregmckiney3072 2 жыл бұрын
So how much can you do now?
@valhxlla
@valhxlla Жыл бұрын
Did it work?
@lockrock
@lockrock 7 жыл бұрын
IT WORKED. i maxed out at 95 but now i can do 3095. 💪😎
@Filicheesteak_76
@Filicheesteak_76 5 жыл бұрын
Wow from 290 to 325......Thanks man for all the help
@LelandBWorking
@LelandBWorking 2 жыл бұрын
This works. My old coach used to tell me that your body has to get used to holding that weight!!! Thanks for the reminder.
@SCP--di8ke
@SCP--di8ke 7 жыл бұрын
does this actually work because I'm trying to hit 225 and my max is 185
@davidduncan1226
@davidduncan1226 7 жыл бұрын
I don't think you'll see that big of an improvement but I wouldn't be surprised if you hit 205.
@SCP--di8ke
@SCP--di8ke 7 жыл бұрын
K. Thanks for the reply and clarification on that
@rubio6754
@rubio6754 7 жыл бұрын
BIG RONE NIGGA I'm the same
@mrgoldenmatt1
@mrgoldenmatt1 7 жыл бұрын
Yep
@romank8881
@romank8881 7 жыл бұрын
BIG RONE NIGGA pushups help, they helped me get to 225
@N3RDxCLAN
@N3RDxCLAN 7 жыл бұрын
He looks like a small Bradley Martin
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Not sure how I feel about that.
@shtigers01
@shtigers01 7 жыл бұрын
Danny but Bradly Martyn aready is small
@juuon5916
@juuon5916 7 жыл бұрын
lmao
@CarsonX1
@CarsonX1 7 жыл бұрын
You need to go get conky he misses you
@JohnLick96
@JohnLick96 7 жыл бұрын
David Duncan you're like a bigger Bradly Martyn with better hair.
@robocock475
@robocock475 5 жыл бұрын
4:05; not the ideal spotter for 365 lbs, lol
@MsMastress
@MsMastress 6 жыл бұрын
It worked! I'm 15 at 165 and I got my bench from 170 to 185 in a week!
@davidduncan1226
@davidduncan1226 6 жыл бұрын
That's great man
@davidloveslearning2606
@davidloveslearning2606 5 жыл бұрын
This is called max contraction position, it's really works, not just for bench press but for every muscles works, I read that in a book
@ASIMPSON54
@ASIMPSON54 7 жыл бұрын
The idea was that he already had the strength, his CNS (central nervous system) just needed a shock to get him back to where he was. This isn't a fix all, it's more about the positive shock to the body; a kick start, if you will.
@Cfnaturalfeeling
@Cfnaturalfeeling 6 жыл бұрын
you're right but negative reps also build muscle,so this could be a legit exercise for strength. im gona mix this into my workout for sure. warmup->negative overload 4 sets->4 sets of 4-8 reps and maybe some drop sets. that should be more than enough
@HoobleyWoobley
@HoobleyWoobley 6 жыл бұрын
Cfnaturalfeeling how has it gone so far?
@Cfnaturalfeeling
@Cfnaturalfeeling 6 жыл бұрын
it does work for me, i gained 10kg more after one week. but the next two weeks i gained only 5kg more. this week i havent been lifting at all, and next week i will be trying out the new max. but 4 sets of negative overloads absolutely kill my muscles and doing reps after that just feels like beating a dead horse. so i only do this ones a week and another day i do the rest, like incline press and flies and what not.
@drew388
@drew388 6 жыл бұрын
You cant continue to do negative reps and expect it to increase week after week swithch it up again for 2 weeks do a lighter weight and increase your endurance then work on your max again other wise you hit a plateau
@ashtonhefner2833
@ashtonhefner2833 5 жыл бұрын
Wait so say my max is 315 and that’s the most I can do never done more. If I do what he said it shocks my nervous system to do more? I know your comments old but a response would be good lol
@aidan8667
@aidan8667 6 жыл бұрын
I currently only bench 95. Im just starting out but I want to try this with 120. Hope I don’t die that is 27% gain.
@jackmarshall5911
@jackmarshall5911 5 жыл бұрын
Keep grinding. When I first started 6 months ago I couldn't bench 135. Now I can get 10 reps and my Max went up to 185.
@michaelabboud257
@michaelabboud257 4 жыл бұрын
I’m in my first 4 months of training. I can bench 130. You’re doing good. Keep it up
@rathernotdisclose8064
@rathernotdisclose8064 5 жыл бұрын
Just do this on a squat rack with the support bars a little below that holding position. Voila, no spotter required.
@thenew4559
@thenew4559 4 жыл бұрын
That's a good point.
@kingthorgrim1591
@kingthorgrim1591 Жыл бұрын
thanks brother, will try this eventually once all injuries are healed
@hispaniolan9327
@hispaniolan9327 6 жыл бұрын
finally an honest fitness man who believes in revolutionizing the fitness industry by showing some useful tips about how to get stronger on one of the toughest workouts out there, no propaganda and because of that im gonna give it a try, thank you sir
@davidduncan1226
@davidduncan1226 6 жыл бұрын
No problem! Thanks for watching, let me know how it works for you.
@jacobleonard1183
@jacobleonard1183 6 жыл бұрын
I gained 10 pounds in 3 days so i recommend giving it a try
@edwardbelen2097
@edwardbelen2097 5 жыл бұрын
my cousin went from 155lbs to 205lbs in just under 2 weeks What he did was 10x20 push ups per day Adding a rep to his 70% load Eat an hour before
@wilfred9840
@wilfred9840 7 жыл бұрын
3:50 to skip the long intro..
@leoh1191
@leoh1191 Жыл бұрын
Your doing " negatives"...which actually work to increase strength
@ogelratsraw1
@ogelratsraw1 7 жыл бұрын
Worked like a charm. Went from 205 to 225 from one time doing it. Awesome idea
@davidduncan1226
@davidduncan1226 7 жыл бұрын
That's awesome, glad it worked for you!
@rickrascon6487
@rickrascon6487 6 жыл бұрын
my best was 365 at 168 lbs but that was in 1989 lol I'm 51 now and tore my right tendent. I never use clips
@hansbraun2726
@hansbraun2726 5 жыл бұрын
Impressive. I did 305 at 150 back in 1990 and I’m 51 also but I’ve totally lost my strength today . If you don’t use it you loose it
@JohnDoe-mt6gb
@JohnDoe-mt6gb 4 жыл бұрын
Yea back in 1980 I bench around 395 at 145
@Dbf1339
@Dbf1339 6 жыл бұрын
I've done this in the past without really giving it much thought it definitely helps I hold it full extension then hold it barely above my chest also slow reps with lighter weight helps as well
@DevilDawgx
@DevilDawgx 7 жыл бұрын
Do you bench as you would normally when you do this? or do you replace this as your bench press workout and work your bench in like the next week and keep alternating?
@davidduncan1226
@davidduncan1226 7 жыл бұрын
If this is all you do long term you'll start to lose muscle. Sometimes I'll do an entire workout of this but most of the time I just mix it in with my normal chest workout.
@brucea.7100
@brucea.7100 7 жыл бұрын
David Duncan bett!! thx for this man hopefully this gets me to 225!!💯💯💯
@ajsawhill
@ajsawhill 7 жыл бұрын
David Duncan thanks for the video I will try it. 😇
@davidduncan1226
@davidduncan1226 7 жыл бұрын
No problem, thanks for watching!
@Grøøthen
@Grøøthen 7 жыл бұрын
How many sets will you do with the one rep, and should you do it in the beginning of the workout?
@Arnmazing23
@Arnmazing23 5 жыл бұрын
This the dude I need to follow, looks natural.
@gabinogomez9236
@gabinogomez9236 3 жыл бұрын
Worked for me man. Took me weeks to increase 30 lbs but I was stuck for months at 255. One year later I’m back to hear the instructions again. I’m getting ready to lift heavy
@davidduncan1226
@davidduncan1226 3 жыл бұрын
Awesome, good to hear it worked for you!
@IllusionXVI
@IllusionXVI 7 жыл бұрын
trying to hit 275 soon my current max is 225. Body weight 145
@WixLax
@WixLax 7 жыл бұрын
lumixod that's great
@lordhave4420
@lordhave4420 7 жыл бұрын
lumixod liar
@xXViiCTiiMiizzEDxX
@xXViiCTiiMiizzEDxX 7 жыл бұрын
lumixod i bench 375 body weight 25
@IllusionXVI
@IllusionXVI 7 жыл бұрын
my IG is lumixod, I have proof. I see no reason to fake my progress on KZbin comments lol. Also, I have only been at the gym for about 11 months
@Sengh1999
@Sengh1999 7 жыл бұрын
That's crazy u probably got good genetics tho since you've only been working out for a year but that's insane you'll probably be able to do twice ur body weight in a year
@briangabriel1858
@briangabriel1858 7 жыл бұрын
how often do you do this in a week? And when do you actually try and bench?
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Personally, what I've been doing lately is warm up, 3-5 sets of this, then about 10-15 sets of 4-8 reps.
@Aboutminecraftzeugs
@Aboutminecraftzeugs 7 жыл бұрын
what kind of superlow intensities do you use if you can do this many sets? (assuming you actually recover)
@ValentinoJanic
@ValentinoJanic 6 жыл бұрын
David Duncan how Many reps of Them do i have to do though?
@rodneytorres1410
@rodneytorres1410 7 жыл бұрын
6 minutes of vid. 5:55 explaining, 5 sec. showing... meh
@gabehill8062
@gabehill8062 6 жыл бұрын
Rodney Torres 5 seconds was all you needed really.
@zappozappo
@zappozappo 7 жыл бұрын
Me and my buddy has tried it and it worked.And i have won WC in powerlift in 2000 for over 40 years. And have tried many systems but im very surprised to say the least. Thanks buddy.
@connoroneal6793
@connoroneal6793 4 жыл бұрын
This video helped a lot. Bench went from 80 lbs to an entire class of kids. Thanks man
@davidduncan1226
@davidduncan1226 4 жыл бұрын
Dope
@Conanthebarbarian9
@Conanthebarbarian9 6 жыл бұрын
Hey David, question. Do you do this for the next 4 days straight? or just when you're suppose to do chest on chest days?
@davidduncan1226
@davidduncan1226 6 жыл бұрын
Just on chest day
@Gregory-ud6zq
@Gregory-ud6zq 5 жыл бұрын
I stopped working out for a month and my benchpress increased by 60 pounds in 5 days once I came back
@davidduncan1226
@davidduncan1226 5 жыл бұрын
That's a sign of over training. When you train really hard it can be good to take a long break about once a year. I've experienced the same thing before.
@Gregory-ud6zq
@Gregory-ud6zq 5 жыл бұрын
David Duncan damn you really read all the comments I’m impressed keep up the hard work!
@dimitris.nestoras6189
@dimitris.nestoras6189 6 жыл бұрын
4:28 answer
@Gab3PR
@Gab3PR 3 жыл бұрын
Hope he starts making more videos soon! Love his content 🙌🏻🔥
@liamconnelly3614
@liamconnelly3614 7 жыл бұрын
Back in highschool, we called something similar a negative and it worked very much the same. Cool video.
@SteezySteez2011
@SteezySteez2011 7 жыл бұрын
I'll give this and negatives a go Wednesday, when I bench. Might be just the trick!
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Let me know how it works!
@ctown6592
@ctown6592 6 жыл бұрын
David Duncan you do this one time a week?
@petereatsprotein
@petereatsprotein 6 жыл бұрын
you still didn’t let him know
@jasonmires723
@jasonmires723 7 жыл бұрын
Holy fuck bro, my max went from 55 to fucking 69 holy shit!!! Thanks dude !
@Rafcobos
@Rafcobos 7 жыл бұрын
Jason Mires really?
@lampronaudrey1273
@lampronaudrey1273 7 жыл бұрын
Jason Mires i do 50 rep with 50 on bicep xD
@juuon5916
@juuon5916 7 жыл бұрын
xd
@trunkspie
@trunkspie 7 жыл бұрын
Everyone starts somewhere, give him a break
@rossramkumar3957
@rossramkumar3957 7 жыл бұрын
Jason Mires tf I'm curling 75😂😂
@Nick-mg5xl
@Nick-mg5xl 7 жыл бұрын
"Make sure you have someone spotting who knows what they're doing" *has some skinny girl spot him*
@zakusa9891
@zakusa9891 7 жыл бұрын
Ya but shes very strong. Stronger than yo
@marquez2390
@marquez2390 6 жыл бұрын
you are good goalkeeper
@dashmeech2408
@dashmeech2408 5 жыл бұрын
He said “KNOWS WHAT THEY’RE DOING” not “make sure they’re 6’6 and 350lbs” apparently she knows what she’s doing.
@Davegold4536
@Davegold4536 6 жыл бұрын
Try overcoming isometric eg. put like 100-150 pounds in addition to your one rep max and just try to (hold it up) don’t lock the weight out of the staring position just try to press it upwards for 10 seconds release your pressure and do it again 3 sets of 4 reps you’ll see fast progression
@sethgen5929
@sethgen5929 7 жыл бұрын
Worked for me, 205 to 225. Thanks!
@isaiahsantana6206
@isaiahsantana6206 7 жыл бұрын
How Many Sets And reps?
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Depends on how experienced you are but I'd say about 10-15 sets and every set is just one half-rep.
@MadridIsta7
@MadridIsta7 7 жыл бұрын
David Duncan what is the resting time between each set?
@albiebaggins8644
@albiebaggins8644 7 жыл бұрын
Mo Ista Since we're trying for strength here, you'd expect longer breaks. But since it's 1/2 a rep. 90 Seconds should be more than enough
@angrygender-confusedhelico4802
@angrygender-confusedhelico4802 6 жыл бұрын
HeroLegendBW I wouldn’t recommend using this tips and tricks yet because you still are in the nooby gains age and just normal training will skyrocket your bench, I went from 135 to 205 in a month just doing average workouts. Save these super beneficial workouts for plateaus later down the road.
@louietae9932
@louietae9932 6 жыл бұрын
Angry Gender-Confused Helicopter 135 to 205 in just one month?? Yeah okay.
@gbodyjose
@gbodyjose 7 жыл бұрын
Do you do it for 4 days straight ? Or just one day ?
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Depending on how conditioned your body is you can do it anywhere from once to 4 times a week. I usually do it twice a week.
@NIGHTWINGEX
@NIGHTWINGEX 7 жыл бұрын
May not for most people but sometimes the body just needs to feel that heavy weight you prob gained a good 30 due to muscle memory but interesting think I might give this a try I usually just do a heavy set at the end of my workout that I usually can't lift and do a negative but this sounds good!
@rickardmidtb4875
@rickardmidtb4875 3 жыл бұрын
I'm going to try this. I'll come back here in two weeks I promise
@davidduncan1226
@davidduncan1226 3 жыл бұрын
Sweet, let know how it goes
@ytb-yaktownboy2498
@ytb-yaktownboy2498 3 жыл бұрын
How did it go?
@rickardmidtb4875
@rickardmidtb4875 3 жыл бұрын
@@davidduncan1226 it went up 60kg to 65kg. Not much but still progression
@HNYBDGR-kx3bv
@HNYBDGR-kx3bv 4 жыл бұрын
It worked... my bench increased from 135 to 9837372 just by watching this video!
@davidduncan1226
@davidduncan1226 4 жыл бұрын
What a bro
@MattCoghill62
@MattCoghill62 7 жыл бұрын
He was an Olympic power lifter and you still didn’t believe him😂😂
@iamrenehofer
@iamrenehofer 7 жыл бұрын
Matt Coghill olympic powerlifting my favourite sport to watch
@yeeyeediesel2273
@yeeyeediesel2273 7 жыл бұрын
IT WORKED!!! 160 TO 180 HOLY HELL
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Awesome bro! Good work 👍
@sosaltysereezy
@sosaltysereezy 5 жыл бұрын
*it worked now i can beat my vigorously without fainting* Oops wrong video
@arturlazarofa9798
@arturlazarofa9798 2 жыл бұрын
thank you very much, i didnt have arms and now i bench 350 lb
@mastergta23
@mastergta23 6 жыл бұрын
Thanks. I went from 200 to 240 with these tips *Grams*
@jonesyjones2476
@jonesyjones2476 7 жыл бұрын
To save you 5:58 he added 2 10's and 2 5's to his bar which adds up to 30lbs.
@jonnygoku3193
@jonnygoku3193 7 жыл бұрын
Wow omg this worked. I didn't know anything about this technique until I seen this video. I was struggling to press a plate on each side. I did exactly what you said with eight plates on each side. I broke the world record in 2 days and ima fetus. Thanks again duncan!!!
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Wow, what a great comment, you seem like a really great guy.
@peakworkoutnation4660
@peakworkoutnation4660 3 жыл бұрын
I am normally skeptical of quick bench increases, however, this sounds like it could work so may have to try it. Good video, thumbs up :)
@cyborgar15
@cyborgar15 Жыл бұрын
Awesome, I went from -225 up to -50. Ya buddy!!!
@tricky12321
@tricky12321 7 жыл бұрын
Better to just get a slingshot to overload / get used to heavier weight?
@davidduncan1226
@davidduncan1226 7 жыл бұрын
I would argue no, but it's up to debate.
@kolecarterbenches
@kolecarterbenches 7 жыл бұрын
Kind of hard to do that when my max is 565. I want to get to 600 and have tried using negatives, but not sure over 600 pounds for a partial rep is going to work very well. I need to get my bench moving back up again though since I am 55 years old and my time is kind of limited to get to 600
@maia3420
@maia3420 7 жыл бұрын
Kole Carter 565 @ 55? What am I doing with my life?
@VerisimilitudeDude
@VerisimilitudeDude 6 жыл бұрын
Mai A Whacking off?
@kojack635
@kojack635 6 жыл бұрын
Well he said 20% more than your current max...so 20% over 565 is 678lbs. Also, 565lbs is very impressive at any age and you risk serious injury attempting heavier weights. I am not saying do not go for it, but to be careful. If you snap a ligament your bench will go to ZERO real fast.
@ephraimalexis1866
@ephraimalexis1866 7 жыл бұрын
rest time in between sets?
@haydengordonfilms
@haydengordonfilms 7 жыл бұрын
min
@davidduncan1226
@davidduncan1226 7 жыл бұрын
2-3mins should suffice.
@infinitefighter-pilot5751
@infinitefighter-pilot5751 7 жыл бұрын
David Duncan if I do this. Can I keep working out when I'm done doing this bench press 40 lbs increase
@WildWheelzTV
@WildWheelzTV 7 жыл бұрын
Hey I want to try this tonight, quick question. Are you just doing single rep per set? So basically 10 singles with a few minutes between sets?
@zeuso.1947
@zeuso.1947 7 жыл бұрын
Ephraim Alexis Rest at least 2 minutes between sets
@BigMac8008
@BigMac8008 6 жыл бұрын
I want to sincerely thank you. A few months ago I tried this to try to get over my plateau I was having at 205 lbs. The next day, after trying this, I tested my max, and it was 225. I was ecstatic, and surprised that this worked. Currently, my bench has been increasing, but not as rapidly as I would have liked, so I just did this again (to try to get past my 260lb max). I only just did this though, and I'm really hoping that this works again for me. Would love to be benching 275lb+.
@davidduncan1226
@davidduncan1226 6 жыл бұрын
That's awesome man! Glad it worked for you.
@80077655
@80077655 5 жыл бұрын
I'm now near 70 so not really trying to increase my bench (or any other lifts for that matter) but did try something similar with squats when I was in my mid 40's. It was developed by some Russian coach and relied on overload to increase your bodies tolerance for heavy weight. The plan was after thorough warm-up, to put app. double your strict form max. on the bar and "sissy" squat it 3-4reps x 3 sets. Then you decreased the weight to 1.5 x your max for again 3-4reps x 3 sets of half squats. Finally you did an exhaustion set of full squats at 80-90% of your old max. It was always amazing to me how light the old max felt after handling the heavier weight. You did this workout once or twice per week for 4-6 weeks. This did work. Although I don't remember the exact increase, I remember it was significant.
@richardl4803
@richardl4803 7 жыл бұрын
Can I do this with a smith machine if I don't have a spotter?
@davidduncan1226
@davidduncan1226 7 жыл бұрын
Yes just make sure the safety blocks are at a height that it won't allow the bar to come down on you.
@GoodLifeGodLike
@GoodLifeGodLike 6 жыл бұрын
Richie Lines I would advise never doing anything on a Smith machine unless you’re an old lady or rehabbing an injury.
@jayreszy4398
@jayreszy4398 6 жыл бұрын
GoodLifeGodLike Wait, why not? Is it an image thing?
@Narvaeth
@Narvaeth 6 жыл бұрын
I used a smith machine for squat for several months because I didnt have a squat rack and when I came back to it my squat was messed up bad. My muscle memory for balancing with weight on my back while squatting had virtually disappeared. This is why smith machines are bad, but if you are using it just to overload the muscles and tendons because you dont have a spotter I would think it is okay.
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