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[@RenaissancePeriodization] Exercise Scientist Critiques The STRONGEST BENCH PRESSER EVER

· 6 min read
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@RenaissancePeriodization - "Exercise Scientist Critiques The STRONGEST BENCH PRESSER EVER"

Link: https://youtu.be/AqxlTElnSL0

Short Summary​

In this RP Strength video, Dr. Mike discusses the extraordinary strength of Julius Maddox, highlighting his raw bench press records and training methods. The video analyzes various training clips, including warm-ups, leg drive technique, and isometric presses, emphasizing Maddox's generational talent and unique approach to maximizing his bench press performance.

Key Quotes​

Okay, here are five direct quotes that capture valuable insights and interesting points from the YouTube video transcript:

  1. "The number of people that you have ever seen bench press this much weight with just a singlet and a t-shirt on is precisely zero because Julius Maddox is the strongest bench presser of all time." (This quote highlights the rarity and exceptional nature of Julius Maddox's raw bench pressing ability.)

  2. "Proving the point that contractile tissue is what lifts weights. Muscles lift weights. And if you want to be a big boy and lift big weights, you got to eat big. You got to train big. And you got to put on some serious size. You do not get to benching 700 lb. Sure shit not damn near 800 lb by being small." (This quote emphasizes the importance of muscle mass and proper nutrition for achieving high-level strength.)

  3. "Warming up is incredibly important the heavier you go. Period." (This quote underscores the critical role of warm-ups in preventing injuries and maximizing performance when lifting heavy weights.)

  4. "So you push into the ground at precisely the time that the pulse is timed to travel through up your knees, through your quads, up through your belly. And the pulse of of force ends up at the same time at your chest level as the bar is leaving your chest. So what ends up happening is a lot of that energy, not all of it, but some of that energy that you pushed into the ground with leg drive is converted into vertical force off of your chest. So leg drive bounces the bar, pushes the bar, launches the bar off of your chest." (Dr. Mike provides a comprehensive explanation of the importance and biomechanics of proper leg drive.)

  5. "True max muscle recruitment is incredibly fatiguing process. So, be careful as to how you dose this. Start with just a rep here and there every few weeks and maybe increase it if it's something that seems to be benefiting you. And this is also a thing that uh transfers its training most when you're closer to a competition." (This quote gives sound advice for incorporating Isometric Pin Press technique for strength training.)

Detailed Summary​

Here's a detailed summary of the YouTube video transcript, presented in bullet points:

Key Topics:

  • Analysis of Julius Maddox, regarded as the strongest raw bench presser of all time.
  • Discussion of his training techniques.
  • Review of his 782 lb bench press and a 705 lb incline bench press fail.
  • Emphasis on the difference between raw and equipped bench pressing.
  • Importance of warm-ups and leg drive in heavy bench pressing.
  • Explanation and benefits of isometric pin presses for bench press strength.
  • Discussion about general training programming and fatigue management.

Arguments and Information:

  • Julius Maddox's Strength: He is a "generational talent" and at the time the only person to have raw bench pressed close to 800 lbs. The presenter believes Maddox is one of the strongest bench pressers of all time.
  • Raw vs. Equipped Bench Pressing: Raw bench pressing (without supportive equipment like bench shirts) is significantly harder. Equipped bench pressers use special shirts that add hundreds of pounds to their lift.
  • Putting Maddox's Lifts into Perspective: Very few people can bench over 700 lbs raw, and reliably benching over 600 lbs raw in competition is only achievable by a select few.
  • Weight and Size: Maddox is very large, weighing 420-430 lbs, highlighting the importance of muscle mass for lifting heavy weights. He emphasizes that serious size is needed to lift big.
  • 705 lb Incline Bench Press Fail: The video analyzes his injury on the descent of a 705 lb incline bench press. This is used to emphasize that even a near-800 lb bencher can fail at significantly lower weights.
  • Injury Analysis: The injury was a tear of three bands in his rotator cuff and left bicep. The presenter explains the relative severity of injuries to different parts of the body involved in the bench press.
  • Warm-up Importance: Warming up is critical, especially for heavy lifts. The heavier the weight, the more extensive the warm-up needs to be. A good warm up helps to prevent injuries.
  • Chad Wesley Smith: Chad Wesley Smith's workout serves as an example of a high-level powerlifter needing to spend a significant amount of time warming up before lifting.
  • Leg Drive: Leg drive is a technique that uses the legs, glutes, and quads to generate force that helps lift the bar off the chest. Although it contributes only a small percentage of the overall force, it is crucial for lifting maximum weight.
  • Practicing Leg Drive: Leg drive is a skill that must be practiced regularly to master and use effectively. Maddox uses it even at weights far below his maximum to practice his timing.
  • Isometric Pin Presses: This is a training technique where the lifter presses against pins in a rack for a short period. It maximizes muscle recruitment and is a safe way to work on lockout strength. These are particularly helpful near competition time.
  • Benefits of Pin Presses: Can be done alone, reduces risk of injury, works the lockout, good neurological work.
  • Isometric Pin Press Cautions: Isometric Pin Presses are extremely fatiguing to the nervous system and should be dosed carefully, starting with low volume and increasing gradually if beneficial. If done improperly can negatively impact performance by adding too much fatigue.
  • Maddox's personality: He seems like a very nice man but is also scary.

Humorous Elements:

  • The presenter uses humor throughout the video, often referencing Ronnie Coleman and making jokes about Maddox's size.
  • Frequent interjections and reactions from "Scott" to create a conversational feel.