Ironbound Strength

Chapter 1: Establishing the right mindset and Bench Press

For full version of the book:

http://www.amazon.com/gp/product/B00POAHY3W/ref=cm_cd_asin_lnk

http://play.google.com/store/books/details?id=LTKSBQAAQBAJ

http://itunes.apple.com/us/book/id942100253

http://www.barnesandnoble.com/w/ironbound-strength-stoyan-velikov/1120790315?ean=2940046236422&itm=1&usri=2940046236422

In today's world, information about healthy eating and exercising is fast and easy to access whether it's via the internet, by reading a book or magazine, or using other methods. However, the challenge to analyze it and draw a conclusion that could actually help us better ourselves remain, because as with some scientific data for example, it has to be translated into understandable format that is easy to comprehend. After reading books on fitness and nutrition for many years, I have come to the conclusion that there must be better ways for each individual to bring out the body’s highest level of performance. Many books are hard to follow, too long, and full of scientific studies that conflict with each other and don’t make your life easier. There is a fundamental flaw in this approach. While some training plans and diets may work for a certain group of people, they prove inefficient for others. In my opinion, the information should be presented concisely and easy to comprehend. The first step of helping a person getting stronger should start by explaining the actual process of how to get there.

Before a certain actions is done, one must develop the right mindset to execute it. Life is a succession of moments that we navigate through, and if we don’t build a strong link between our mind and body, the possibility of failure in some aspects of our lives is high. Drifting in our heads, wondering what to do while never really doing the things that we want, giving up on our goals is a common problem that plagues modern society. People are disconnected with themselves, it is as simple as that. When you don’t know yourself, you cannot know what you want and what is best for you. Our brain is meant to be connected with the body and work in synergy to achieve the best possible results. That connection needs to be rebuilt in order for us to reach our athletic abilities and overcome our limitations. Creating a strong and efficient neurological link to our bodies depends on a group of factors: genes, hormonal balance, mind-muscle connection during training, rest and diet.

We don’t choose our genes and most  people have average ones, meaning they won’t lift like elite powerlifters, won’t easily build muscle, or have a strong mind-body connection. Being on the wrong side of the coin should be a motivation for everyone to work hard enough so they can make up for being born with "disadvantage", instead of using it as an excuse to quit.  Strength production is more functional than structural, meaning that we can teach our body with the power of our mind to break the limits set by the genes. Strength, like any other skill, should be developed with intensity and persistence. Even the greatest genetic potential cannot evolve without putting the effort. A common mistake is comparing results with other people. The only person you’re up against is the person you were yesterday. Everyone has some kind of competitive advantage, and the game of self-improvement requires that you focus on nobody but yourself. Genetic limitations exist only to be removed by our determination and hard work.

The health of our endocrine system and our hormonal balance dictates our overall health, and affects every aspect of our lives. Shedding excessive weight and keeping our diet in check while getting adequate amounts of sleep are the foundations of a good hormonal state. Every active male athlete should strive to keep his body fat at healthy levels between 10%-20%. Upper levels guarantee messed up hormones like high estrogen and low testosterone, resulting in performance drop. People who wants to reach the peak of their athletic abilities should strive for healthy anabolic and catabolic balance in their bodies.

The Bench Press

The bench press is the most common strength measurement tool in the gym.  Everyone wants to bench big and develop a strong chest, but without the proper technique you will injure your shoulders and progress slower.  Here is a quick guide on how to start benching with proper form.

The first step is to lay on the bench, adjusting yourself with the bar in front of your eyes. You must squeeze your shoulder blades together and down, maintaining scapular retraction to create a solid platform for your bench, your glutes and core should maintain tightness as well. Have an arch in your lower back, as big as necessary to feel comfortable about your back and stability. This will help you reduce the range of motion for the lift. Don’t lay flat on the bench. Your head, upper back, and glutes should be your contacting points.  Laying on the bench press while maintaining tightness should feel a bit uncomfortable, so do not let your body slack. Set your feet wide to feel comfortable, with your heels staying solid on the floor. You generate force from the ground up, so don’t lose your base. Getting in the right position is a prerequisite for each exercise to be perfected and it needs your full attention. You are on the bench press, the first proving ground for each lifter. Let’s summarize the proper setup:

·         Head laying on the bench

·        Retract your shoulder blades together and down and keep the upper back tight

·         Eyes under the bar

·         Lower back arch

·         Tight glutes

·         Wide feet with heels on the floor

Before you start the lift, squeeze the bar as strong as you can to increase muscle tension and generate power from your whole body. Grip the bar low in your palm with thumbs wrapped around it and keep your wrist straight. You hands should be just inside the rings, or with the pinky on them. For most people any wider can cause shoulder issues. Take a heavy breath before you unrack the weight and keep it during the lift. Try to always have a training partner with you for safety. He should pull most of the load during the unracking of the weight. Place the bar right above your sternum while maintaining tightness in your whole body. Start lowering the bar in a controlled manner as if you are pulling it to your chest, not letting it fall on you. Engage your lats while in the process of pulling the bar to you, this way you increase your tightness and strength. Keep your elbows tucked in and your wrist aligned with them, navigating the bar to touch your chest right below the nipples. Your elbow position should be close to the body once the bar is on your chest. Push your heels through the ground to generate force in your entire kinetic chain. You can pause for a second or start the concentric portion of the lift. I personally think pause benching can help you get stronger. Push the bar explosively in a straight line using your leg drive. Don’t forget to keep your body as tight as you can. Start exhaling at lockout letting the air through hisses. If you start releasing your breath before the sticking point, you may lose your stability. Once you push the bar back to starting position breathe in deep and start the movement again.