Tweaks. Progress is made in strength sports through certain tweaks- be it technique, speed, training, etc. Our athletes are masters of understanding and implementing tweaks that take their training to higher levels. EliteFTS™ Sponsored powerlifter Brandon Smitley is one of those masters. In the video below he runs through some assistance work for bench, starting with a BUFFALO BAR™ bench press.
Brandon explains it wonderfully in the video, but I'll break it down in case you missed it. This tweak, simply a bow in the barbell, is a huge training tool responsible for multiple effects:
1. The bow creates a slight deficit- nothing too extreme but enough to get a bigger stretch at the bottom of the movement.
2. This deficit goes hand in hand with a bigger range of motion...and you know what that means- longer time under tension!
3. The BUFFALO BAR™ is thicker, thus taking a little strain off of the elbow joint, wrist joint and forearm muscles and tendons.
4. The camber of the bar makes it a slight bit unstable, forcing the lifter to work harder to stabilize it!
Brandon's Workout:
BUFFALO BAR™ Speed Bench (with chains)- 10 sets of 3
Close Grip BUFFALO BAR™ to a 2 Board (with chains)- 1 set to failure after warm ups
Incline Shoulder Saver Bench Press (with chains) - Work up to a heavy top-set of 10
Rolling Tricep Extensions - 3 sets of 10
High Pulley Cable Rows - 4 sets of 15
Seated Dumbbell Rear Delt / Row Combo - 2 sets of 15
Around the World Lateral Raises - 3 sets of 12
Band Pull Aparts- 3 sets to failure
Brandon Smitley's Training Log
