I just got 5-3-1 and it backs up something Oni said a while ago - don't bother with chains and bands on bench unless you're using powerlifting gear. The strength curve for benching with gear is easy at the bottom, hard at the top, and the reverse for raw benching. Improving the top portion of your lift doesn't help raw lifters very much at all.
I believe now that assistance works really well when you're hitting something that didn't get enough work during the main movement. e.g.:
Bench - most people weak at the bottom. Pecs/shoulders fail first. Triceps not trained to exhaustion. Therefore train triceps afterwarrds to hit them adequately.
Chins - I fail at the top / 1/2 way when my biceps come into play. Biceps fail before much stronger lats. Therefore train lats with rows after chins.
Doing both these things has helped my strength, I think.
I don't follow 5/3/1 by the way, I ordered it months and months ago and have been told since not to follow it as I'm a beginner. It's still a good read though.
Can anyone care to clarify what causes the said "sticking point"?
No matter how strong you are you are always going to fail once you get to a certain weight & you are always going to fail the lift at a certain point, doesn't mean it's a 'weak point' imo
No matter how strong you are you are always going to fail once you get to a certain weight & you are always going to fail the lift at a certain point, doesn't mean it's a 'weak point' imo
Now we're getting somewhere, please elucidate, this is too cryptic for my liking.
I like to make you think
not quite
eating more calories = atp gain
I wouldn't mind seeing some facts to back this up Oni. As far as I know the muscular storage of ATP is only about ~100g depending on the individual and that's enough for 1-3 seconds of maximal effort. Then as effort continues CP stores come into play and eventually aerobic pathways take over.
As for sticking points, they are the moment in any movement where the person isn't able to maintain the adequate level of speed to pass their most disadvantaged position. It will either be because of muscular weakness which can be addressed (ie changed) or a biomechanically weak position.
Sticking points can be addressed by-
- Targeting the muscular weakness
- Position specific training (partials or isometrics)
- Developing acceleration so that when approaching the sticking point a higher bar speed is attained that will be able to push through that point.
"Imagine that the sticking point is a plank of wood and you're trying to go through it. If you approach it explosively, you have a much better chance of breaking it than if you gently approach it and then try to push it hard." - Dave Tate
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