Jim Wendler Biography

My main exercise for the top of the body is Jim Wendler my name is Jim Wendler and now I will tell you my story ... It began on a beautiful Sunday morning, I just finished training of the bench press. I felt lousy, as always, when the bench press did not go. I was already sick of this. It got that the bench press is not growing. It got out that I cannot become stronger.

What was wrong with me? I am engaged in a bad program? Still, haven't you learned how to reap lying right? I have not tried any "magical" backback? I did not need nonsense of the dog’s new training “secrets”. I knew enough to understand what was the matter. I should only listen to myself and to my experience. I had to gain courage and admit to myself that I was just weak.

Weak in everything. Weak everywhere. All parts of the body had to be made stronger. Training to eliminate weaknesses is only good in theory when you mean that you have “strong places”. Excuse me, but how can you, having any weaknesses, consider yourself “strong”? So I decided to do everything stronger. Quadriceps, hip biceps, press, back, delta, triceps - everything that can be remembered.

As for the shoulder girdle, I decided that so far I would not reap pure kilograms 8 times, then I remain weak. I understood that to achieve this goal I had to do a lot. Now every Sunday morning, having finished reaping, I made five approaches of 10 repetitions of ordinary bench press. I did not use simulators. I did not fall on the bench or sitting with the back. I am sorry for the bar standing.

I had to start with 40 kilograms. At that time, I am sorry to lie more kg.

But two months after adding to the bench press, I was able to squeeze it lying kg. And a month later - 5 kg. At first I liked the bench press for this reason - he helped to reap more and lying on the bench. But soon he ceased to be a backbone. He became the most important in my program and the most beloved exercise for the top of the body. Maybe because he is still relatively new for me?

We always love something new more. But there is something else in it, something associated with the very appearance of the bar and iron training. I will list several points that helped me increase the bench press from a miserable 40 to kilograms. If the case is relaxed when you take the bar from the racks, you can’t take the big weight. This is not a revelation, but for some reason you have to repeat it again and again.

Before each approach, I first take the griff with a grip of the right width and press my palms into a notch. I make small breaths and lock the chest. Climbing under the bar, I hold the widest and other muscles of the top of the back with tense and in some way pulled together. To take the right starting position with a bar on the chest, you need to use the widest as supports.

You hold weight not just with your hands on deltes, but also with the widest tense. This will give you a good start. Sometimes one problem arises: if you gain a lot of air and hold your breath for a long time, then the head may dizzy. You must learn to inhale not the maximum of air, but so much to be enough for the approach. According to one secret methodology, it is recommended to inhale through the nose, and not through the mouth.

Add the volume as I said, I began to reap from five approaches ten repetitions. It helped me. If you are still a beginner or bench press, then work more on it. I still advise power schemes with an increase in working weights, but do not be afraid to add volume after the main sets, if it helps you. In five approaches, there are nothing magical for ten repetitions. I usually do 50 in the back room and repetitions for the exercise in small ones, such as bending and extension of the hands, craving to face, flexion of the legs in the simulator, etc.

Only you yourself can determine a sufficient volume for your muscles. Some like the feeling of pumping. If for some reason you are not suitable for the bench press standing, you can burn sitting on an inclined bench or standing with a football griff. The bench press is also good. Do not bother with restoration techniques. Just don't forget to eat. Stone bench press? Many make it to raise ordinary bench press.

But I don't. The implementation of the jerking press gave me only progress in jerking bench press. Yes, the people love him, because, apparently, that it can be overcome by greater weight in him. For the same reason, many people love the becomes from skirts when the vulture at the lower point is already at the height of the knee. And some also make shurses with a jump.

These are the most funny. Tolch bench press is a good exercise, but I know for sure that in the string he did not help me at all. But you must look at your place, if the jerk bench presses, then do not be afraid to connect your legs. Technically in recent years, different “experts” have successfully demonized the bench press, accusing it of many injuries of the top of the body.

What is most amazing, all these people with injured shoulders abandoned the bench press, but not from the bench press. It’s as if one person pushed you, and you in response kicked another. This may roll in New Jersey, but not in training with a barbell. You cannot call the exercise bad if you do it wrong.Any exercise, if you do it incorrectly, becomes bad. This does not give you the right to lower the excellent, classic movement.

Go to read Starting Strength Mark Ripeto. It just came out the third edition, so it is not difficult to find if you do not have this book yet. You will find out how to press, and at the same time - how to squat, pull, take a bar on the chest and press lying. This is regrettable. But I will list those who really helped me with benchmark: push -ups on the bars: a good exercise.

Although it did not affect my bench press at all, it helped with ordinary bench press. Roller skating for the press: an excellent exercise for both the front surface of the torso and the rear. All these muscles should be strong and reliably stabilize the body when we squeeze a heavy bar over our heads. Crazy to the face: do many repetitions. Pull the shoulder blades together. The bench press with a football vulture or “log”: these vultures allow the use of neutral grip [palms look at each other], for the shoulder joints it is better.

It also affects triceps well. Cracing in inclination: never interfere. They should be done in any case.