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By Jim Wendler

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Additional info for 5-3-1: The Simplest and Most Effective Training System to Increase Raw Strength, 2nd Edition

Sample text

The reason for this is to achieve a full range of motion and get some kind of erector work in during the movement. This action allows the GHR to be a thorough posterior chain movement. Having strong erectors for any sport is essential. Hell, it’s important in LIFE.  If you really can’t perform a rep, either use a band (attached to the back of the machine and held in your hands by your head), or have a partner assist you.  Once you can perform reps on your own, hold your hands and arms out in front of you as though you’re holding a barbell.

Go with something you know will be easy – maybe around 30-40% of your training max. From there, you can work with 50-60%, or whatever you want. You don’t have to progress on these down sets, although you don’t have to use the same weight, either. Although you can. It simply doesn’t matter! Just do 5 sets of 10 reps and build some muscle. Since you’re already warmed up, you can pyramid down here. For example: Squat – 315x10, 315x10, 275x10, 245x10, 245x10 You can stay with the same weight for all the sets, but that’s boring as hell.

Something in the middle with just a slight elbow tuck? My first response is, “It’s a goddamn dumbbell bench! ” My second response is to tell them to take the third option of a slight elbow tuck. If they want to argue with me past this, they’ve got problems. 37 The dumbbell bench is a great assistance exercise to strengthen the upper body pressing muscles and work each arm independently. It’s also great for the regular barbell bench press. I’m often asked if the dumbbell bench can be used as a core exercise (to replace barbell benching or military), and the answer is no.

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