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Training for size, studys heavily supports training with higher intensity/reps.

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Maybe its different for everyone, but when i have my feet on the bench i really feel the tension and get that good squeeze of the chest muscles hmmm to each there own.
 
I can keep my legs on the floor and not use them to drive the weight,

To tell you the truth, I haven't benched with feet on the bench since I first started weights,

If you can still arch your back and keep stable, I see no reason not to do it. (using a moderate weight that is).


If I could try to explain how I truly isolate a muscle, I would tell you to forget everything you know about lifting,

grab a moderate/light weight

flex the muscle you want to isolate

while holding the flex, perform the movement without using any other muscle.

flex as hard as possible at the top of the movement, and flex on the way down.

no matter how much weight you have in your hot little hands, you should be in pain after 10+ reps.

otherwise flex harder..

that is how I isolate a muscle
 

your legs are there to help stabilize your body, I certainly wouldn't want a loaded bar over my head with my feet up in the air
 
There's no such thing as isolating a muscle, you can emphasise certain muscle groups by the exercise you choose, position etc. but it's simply not possible to isolate a muscle, your body doesn't work that way.
 

This is a load of crap that new wannabe bodybuilders like to sprout off. Training for strength can and does lead to development. Not saying its the only way but it is most definitely one way to do it.
 


Quick someone better tell Kroc he doesn't have a developed chest from lack of isolation work.
 

do you do squats with your legs in the air?
 
Interesting thoughts in here, a bit of a trap for young players as to what is right/wrong. I guess you could take a little of everyone's advice and go from there.
 
Yeah I know lol

His argument reminds me of some clown on YouTube trying to tell Shane Sweatt he should bench with his feet in the air to get more ab activation
 
Bazza20 said:
This is a load of crap that new wannabe bodybuilders like to sprout off. Training for strength can and does lead to development. Not saying its the only way but it is most definitely one way to do it.
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Didnt say it doesnt lead to development, im saying beginners are misguided that want to be bodybuilders, training innervation style is way more affective then training for str, a ton of studies prove this.
 
Oznut said:
Interesting thoughts in here, a bit of a trap for young players as to what is right/wrong. I guess you could take a little of everyone's advice and go from there.
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All the studys done over the years heavily support the innervation style training for development over str.
 
pumpiniron said:
Didnt say it doesnt lead to development, im saying beginners are misguided that want to be bodybuilders, training innervation style is way more affective then training for str, a ton of studies prove this.
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i don't think anyone is disagreeing with you on that point
But the feet in the air on the bench...
 
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