"If you can bench around 450 pounds then what are you asking other peoples advice for?. Either you know what your doing and looking for attention or your a moron who just woke up one day with a 400+ pound bench."
Relax man, its an s+c discussion board.
big chest = fighting ability.
Who is talking about a big chest here? I dont think many people here care about how they look. You will have to go to the OG for that.
PTM2020 - big chest = fighting ability.
What happened to this board?
We never used to have to hear that type of shit here before...
I agree, mods should clean this place up, Taxidriver-style. We've got top coaches and really experienced dudes here, why should they have to wade through whiny BS to help us weekend-warriors out?
Ok here goes, Marty Galagher's chapter on mind-methods is 50 pages of awesome so this is gonna be very brief. It's a summary of a book from an Aladar Kogler entitled "Clearing the path to victory; self-guided mental training programs for athletes", according to Galagher Kogler was the original mastermind behind the mental preparations of eastern-block-lifters.
Effective control over imagery is one of the most important means for improving sports-performance, states Kogler.
The whole thing is founded on the principle of ideomotor reactions, wich is when a mental image of physical movment causes involontary muscle contractions. When an athlete imagines a certain movment,a specific system of neural connections is activated.
When Russian lifters stands motionless over the bar, lost in thought, immediatly before lifting, he is practicing Ideomotor/autogenic training.
IT/AT is a process by wich the athlete recalls an image of a certain movment, skill or action in order to improve it. The lifter is viewing a movie in his mind, of himself bagging a flawless lift. Over and over again he sees, feels, hears himself executing the max lift perfectly. Results of that training improves his chance of success with 15% according to research.
The goal is to recall and practice in the mind an accurate, detailed image of a movment skill, including all it's components. The 3 components of a motor skill are:
1. Space component: direction and range of movement
2. Time component: speed of the movement
3. Strength component: the degree of muscle tension
Practice like this
1. Sit with eyes closed in a comfortable but alert posture. Focus your attention on your breathing. Count one when you slowly breath in. Mindfully hold your breath for a second or so before softly releasing, counting two and pausing briefly before breathing in again. Do not attempt to control or perform, just let your mind quiet down by fobserving every breath for 3x10. Then, with eyes closed imagine the gym. The more accurate and more detailed image, the better result. Picture yourself sitting and visualize your current posture and surroundings.
2. Picture the bar, the weight-plates (as much weight as you are attempting) in great detail.
3. Imagine standing up and moving to the bar (bench). Place your imaginary hands on the bar, one at the time. Lie down on the bench, take a huge breath, feel the bar dig into your palms, break it from the stand. Sense how light it feels.
4. Visualize yourself going through all the steps setting up for the lift, accurate and detailed. Imagine lowering with incredible technique and control, and bring it back up without hesitation. Don't rush the imagery.
5. If the auto-visualization process is detailed and realistic, upon opening your eyes there should be physical manifestations like increased heart-rate, breathing, maybe goosbumbs. You should feel fired up.
6. Go through the preparations a couple of times before your max lift. It'll get more effective with training. Once you completed the last visualization (movie), wich should be far more intense and focused than the first, open your eyes and recreate your internal vision in reality.
7. If you are interrupted during the process it's destroyed. Start over. Music can be helpful to block out disturbing sounds.
8. There is nothing magic, sacred, spiritualistic or religious with this practice, it i just an exercise and preparation of the mind.
This is just the actual game-day preparation. In the book there is a training-program of 10 steps that should be practiced over time to make the process more effective. It also goes into lot more details and explains the whole thin thoroughly. I highly recomend it.
I like it andro,and thank you.
PTM2020 - big chest = fighting ability.
big chest + big biceps = fighting ability
lols at this thread.
so how much did you bench anyways
LeftBench - so how much did you bench anyways
Nothing.
Couldnt train yet this week.