Reactive Training Systems

JordanLinteris · Senior Member

Lockout supplement

jamwithtupac · Veteran Member

Heres my opinions, board presses for benching will help with lockout power, suppose rack presses do but I dont like them that much

Pretty much how the top british benchers I know do is this

raw bench press warmup,
shirt on, and hit a heavy single, double, triple, or 5s to a certain board for the day,
shirt off, floor press
tricep pushdowns
shoulder db laterals

thats it

since you dont have a shirt, just use boards raw instead,

this is what I would do, but Mike probably has better ideas :)

-- Edited by jamwithtupac at 10:55, 2008-10-11

-- Edited by jamwithtupac at 10:56, 2008-10-11

Mike Tuchscherer · Guru

Your supplemental lockout movements will be tricep emphasis movements, but I typically shy away from isolation stuff. Here's some stuff I have done in the last macro cycle that I like:

Flat-back floor press
Rack Lockouts +/- chain
Close Grip 3 Board +/- bands

I would keep it to:
1) a partial ROM
2) any grip, but typically some kind of closer grip
3) can be straight weight, but gratuitous bands and chains are also available
Anything falling into that catagory will do.

Remember, the supplemental work is higher rep, hypertrophy focused movement.

JordanLinteris · Senior Member

Ok great. Thanks guys!

jamwithtupac · Veteran Member

Mike, or any other powerlifters

do you do close grip bench press in a shirt? I know american powerlifters are known for this.

Mike Tuchscherer · Guru

No. I actually have never heard of it. That must be some kind of misunderstanding.

Jonathan Stewart · Senior Member

jamwithtupac wrote:

Mike, or any other powerlifters

do you do close grip bench press in a shirt? I know american powerlifters are known for this.

Never heard of it either, or of any Canadian PL'er doing it. Sounds like a case of trying to do too much at once.

jamwithtupac · Veteran Member

This is what a british powerlifter said on another forum

Thanks for the advice bro, Going to try close grip off 3 & 4 boards with the shirt like the the guys at BIG iron seem to do.

Chris A. · Newbie

Mike Tuchscherer wrote:

Your supplemental lockout movements will be tricep emphasis movements, but I typically shy away from isolation stuff. Here's some stuff I have done in the last macro cycle that I like:

Flat-back floor press
Rack Lockouts +/- chain
Close Grip 3 Board +/- bands

I would keep it to:
1) a partial ROM
2) any grip, but typically some kind of closer grip
3) can be straight weight, but gratuitous bands and chains are also available
Anything falling into that catagory will do.

Remember, the supplemental work is higher rep, hypertrophy focused movement.

Is there any particular reason you shy away from the iso stuff? I'm trying to gain weight (currently around 160, trying to put on 20lbs) and I used to do stuff like rolling tri extensions and other iso's for mass building but stopped once I started my first volume block of RTS. Do you think I could start adding that stuff back in after another mesocycle or should I just stay away from it and keep to the stuff outlined in the exercise selection in your manual?

btw, the garage gym looks awesome. keep the training videos coming!

Thanks

Mike Tuchscherer · Guru

I don't see a need for isolation movements. It's funny -- powerlifters do them as "mass builders" but bodybuilders do the powerlifts at "mass builders". Bodybuilders say that in order to gain mass, do heavy, compound movements.

Isolation movements don't help strength that much, either. Strength in the powerlifts is largely a function of hypertrophy (discussed above), neural efficiency, and technique. They don't do much for neural efficiency because they are not specific to the contest movement. They don't do much for technique because the motor pattern is vastly different.

So if they aren't good for size or strength, what are they good for? They may be good for some other aspect of strength building (correcting imbalances, etc), but, IMO, that's not a reason to make them a mainstay of your program.

I also reccomend reading Todd Wilson's article on Functional Hypertrophy. Do a goodle search for it. From reading that, I gather that the more specific I am to my sport (within reason) the more functional the mass that I gain will be, which is the point if you ask me.

Chris A. · Newbie

makes sense to me, thanks for the explanation

masonjones5711 · Newbie

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