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Here are some more information for Balances Bench:

Physical training can generally be broken into two extremes: strength and endurance. Obviously, there are many nuances and variations of each end of the spectrum, but let's start with this dichotomy. When one talks about strength training, a routine that consists of lifting very heavy weights for 1 to 3 reps is the general protocol. Powerlifting is the ultimate expression of pure strength training. Endurance training is the opposite end of the spectrum, in which an activity is performed for over 20 minutes, sometimes up to an hour and in extreme cases, much longer.

Obviously, there is some merit to training both ends of the spectrum concurrently, although many people choose to train one or the other to focus on their sport specifically. For the average non-athlete, however, a good hybrid of the two is optimal. A training regimen that balances enough strength to keep your joints, muscles, and bones healthy and strong while giving you the benefits of extended cardiovascular activity provides you with injury prevention, cardiovascular health, and an ultimate calorie burning workout to boot! When properly combined with a sound diet plan, you can achieve multiple goals, depending on your individual needs. It is easy to make a subtle switch to emphasize more strength, or to add a pure endurance day to increase to aerobic capacity. Keep in mind that all of this, when executed properly, has been shown to be the most effective way to burn calories, as well.

The trick to all of this is balancing out the two ends of the spectrum effectively based on a person's individual limitations and abilities. Ideally, one would need to conduct at least two strength sessions and two endurance sessions per week. A more effective method is to integrate the two using a well planned circuit. That is the origin of our TRI-Circuit® Training system. We've developed a simple way to conduct modified endurance activity while integrating a strength aspect. In its simplest form, it is a three station circuit drill with minimal rest between stations. Each TRI-Circuit® is completed a minimum of three times, with a brief rest period (1 minute) between circuits.

The key is in the choice of exercises and load applied. For example, if I want to focus on building strength in the upper body, I would focus on the largest muscles in the upper body first: chest and back. I would pick one very basic compound movement for each of these muscles; let's say push-ups and dumbbell rows. Now I have the base for two separate circuits. The base is the strength component. This exercise should be moderately heavy so that the number of reps per time allotted (30 to 90 seconds) is very challenging, sometimes to the point of requiring a modest pause to complete the station.

After choosing my base exercise, I need to pick two more exercises to complete the TRI-Circuit. Both of these exercises are going to be performed at a lower intensity. One of them should be similar to the first as a finisher to bring the primary muscle group to complete exhaustion. The third exercise should be one that is an antagonist muscle or one that is on the opposite side of the body. It can even be a low intensity lower body or abdominal exercise. The purpose of this exercise is to keep the body working while allowing the primary muscle to rest. It is an active rest period.

So an example TRI-Circuit® routine that involves chest for one circuit and back for the other might look something like this:

CHEST:

1) BASE: Pushups

2) FINISHER: Band bench presses

3) ACTIVE REST: Stability ball crunches

BACK:

1) BASE: Dumbbell rows

2) FINISHER:Band rows

3) ACTIVE REST:Leg raises

Each of these circuits should be completed non-stop. After the third exercise is completed, take a brief rest period (up to 1 minute) to allow the primary muscles to fully recover prior to the next circuit. Depending on one's level of fitness and the amount of resistance used, these circuits may be as short as 20 seconds, or as long as 90 seconds. If more strength is desired, use heavier weights and shorter time periods. Longer time periods with lighter weight will increase the endurance training effect.

I prefer to complete each circuit three times through for most people, although some will only be able to complete two. Beginners should keep the weights modest; the time periods brief, and focus on executing each exercise with proper form.

These circuits and the TRI-Circuit System are very effective and it is a time saver, allowing three exercises per effort rather than just one. Modifications to this system can be made in increase the intensity with more advanced trainees.

We'll talk more about that next week! As always, feel free to contact us about getting into a solid training routine. Find your FIT within! Damon Wells is the owner of Finding Fit Within - At Home Personal Training in New York. Damon is currently the Assistant Course Director for Strength Development, the Officer-in-Charge of the West Point powerliting team, and a mixed martial arts instructor at the United States Military Academy at West Point. He has a BS in Psychology and an MS in Kinesiology from Texas A&M University. He is currently on active duty as a MAJOR in the US Army and has completed two tours in Iraq.

Bench Press Muscle Building Tips

We all know the old saying by Russian powerlifting coach Boris Sheiko, "to press a lot, you must press a lot." While for most of this may mean training the bench twice a week for others like Sheiko's trainees it could mean training the bench everyday! In either case this motto simply means you must practice the skill of bench pressing by using the bench press drill with heavy weights in order to put up huge numbers on a regularly scheduled basis.

The inherent problem here is the fact that there will be a "pattern overload" of sorts in that the extension muscles of the upper torso may be over utilized in one particular posture such as the competition style bench press. One way to counter act this problem is that full meet lifters will get ample upper back work during the deadlift. Another way to counter act this is to include a bit of an upper back routine where the extension muscles are counter acted by working the muscles of flexion. But as most full meet lifters know the combination of all three lifts is hell on your shoulders leaving one in painful predicaments often enough to not have the wherewithal to continue with any type of movement after your main lifts are done.

Well, if you want to stay in the game and continue to PR well into your golden years; lifters of all kinds must suck it up and begin to train those abused areas with respect to restoring balance and dexterity. For most of us competitive lifters and recreational lifters alike the internally rotated (i.e.- "walking ape") look is often times a warning sign of a potentially injurious situation in regards to the muscles responsible for balancing the humerus and decelerating horizontal adduction.

Here is a prehabilitative list that you can plug into the end of your bench training.

1) Halbert Cleans: Named after Westside bench great George Halbert. You simply perform a dumbell clean a la Westside except your body is inverted, lying prone on an incline bench . Higher rep ranges are best and you can also perform them for timed efforts.

2) Barbell Muscle Snatch: take a wide or close grip on a barbell in standing position and proceed to "snatch" the barbell utilizing only your upper body muscles. This will surely engage everything from your traps, levators, rotators, and serratus in a deliberate concerto of shoulder girdle mechanics.

3) Seated External Rotations: take a seat on a flat bench while propping one leg up on the bench with the knee bent and in front of your body and foot held flat on bench. Situate your arm in "L" formation with the elbow held on top of the knee of the propped leg (you would obviously use the arm of the same side in this drill). From here hold a dumbell or low cable handle in your working hand with the arm in internal rotation (hand should be at crotch) forcefully externally rotate the arm until the hand is in a direct line over knee. You can use reps as low as 8 here but this is no maximal attempt drill.

4) T-raise into External Rotation: More of a mobility drill here. Lie prone on an incline bench with dumbells in hand. Start by holding the bells in front of your chest with your thumbs facing each other. From here horizontally abduct both arms as in a rear delt raise while rotating the thumbs to the ceiling. Get through 15 reps if you can.

The use of one, or all, of these exercises after your bench training will mean an extended longevity of your shoulders and the chance to train productively without interruptions from injury.

About the Author

Learn about exercises for building muscle and bench press programs at AthleticMuscleBuilding.com!

Broke gym record by bench pressing 535 pounds. Gym will not acknowledge it. What should I do?

My gym (USA gym) has a bench press contest every month. The gym record was 525 & the man who accomplished that has a plaque on the wall, picture on the wall, a 500+ bench press T-shirt with the gym logo & receives accolades everyday at the gym.

Because you broke the rules. I suggest you find something useful to do with your time.

Krause: English turns in gutsy effort
Putting aside the politics, accusations, insinuations, and everything else ... and simply looking at it as a basketball game and nothing else ... the players on the Lynn English boys basketball team went above and beyond Tuesday night in defeat.

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