BOM Eccentric Bench Presses

commutator · 08-24-2005, 06:39 PM

To any of the BOM vets out there - especially those who work out solo ...

Any recommendations for the eccentric BB bench presses? I have access to most pieces of equipment, but there's usually no one around to spot me.

Thanks,

Commutator

bobby · 08-24-2005, 06:56 PM

Honestly, I wouldn't worry about lowering the bar in 3 or 2 seconds or whatever King is prescribing. Waterbury, and other top trainers recommend simply lowering the bar in a controlled manner without worrying about how long it takes because the whole tempo thing isn't backed up with any scientific evidence. During the beginning phase of the BOM I followed the prescribed tempos, but during the intermediate program I didn't worry about it at all and still had some nice gains. As far as having a spotter is concerned, you've just got to lift a weight you know you can kick out the prescribed amount of reps with, and just be careful about busting out "one last rep", if there is any doubt that you might not be able to do one more, just rack it.

Also, here's a little article by Waterbury, stating why you should lift as fast as possible Lift Fast, Get Big

bobby · 08-24-2005, 09:23 PM

Nevermind my post, I just realized you are doing the advanced section. Try shooting a PM to Mahler, I'd be curious to know how these are to be done as well, or what exercise he substituted in its place.

commutator · 08-25-2005, 12:03 PM

Quote:

Originally posted by bobby:
Nevermind my post, I just realized you are doing the advanced section. Try shooting a PM to Mahler, I'd be curious to know how these are to be done as well, or what exercise he substituted in its place.

Thanks for the reply Bobby. I thought I replied to your first message, explaning what exactly this exercise is, but it looks like it never got through, and you figured it out anyway.

To clarify to everyone else, and to bump the thread, in the BoM program (and I'm pretty sure these only show up in the advanced program) an eccentric BB bench press is suppoed to be 10-20% more than your heaviest regular work set. You lower it for 4-5 seconds, and the spotter helps you get it back up.

Little help Mahler ???

Thanks again,

Commutator