Joel Seedman, PhD, Author at T NATION

Tip: An Exercise for Guaranteed Chest Growth

Joel Seedman, PhD — Tue, 15 Jan 2019 16:00:00 +0000

The squeeze press is a dumbbell bench press with one difference: the dumbbells are kept in contact with each other at all times and you're actively squeezing them against each other as hard as possible. This shifts all the stress onto the pectorals. Want to ramp it up? Overload the eccentric (negative) phase. All you

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Tip: Eccentric Overload Bench Press with PREP

Joel Seedman, PhD — Sun, 14 Oct 2018 17:15:00 +0000

An effective method for applying eccentric (negative) overload is using the power rack eccentric potentiation method (PREP). The setup and application is simple. Set the safety pins in the power rack just slightly above chest height. Load the bar with 110-120% of your 1RM and perform the eccentric portion of the bench press in a

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Tip: The Crusher Push-Up

Joel Seedman, PhD — Thu, 11 Oct 2018 15:00:00 +0000

When combined with ample overload, push-ups are one of the most effective and safe functional mass builders. We can easily apply eccentric overload (lowering a heavier weight than you can lift) to further enhance this training stimulus. The Eccentric Potentiation Push-Up In the video, NFL Combine athlete Michael Montero performs an eccentric potentiation weighted push-up

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Tip: A New Way to Build Your Pecs

Joel Seedman, PhD — Wed, 10 Oct 2018 15:00:00 +0000

The Squeeze-and-Spread Press Select a dumbbell load you'd typically use for traditional flat presses and set up in a T-bench position. Do the eccentric (negative) phase of the movement with a slow and accentuated squeeze press and pause in the bottom position (i.e. eccentric isometric). After pausing for 1-3 seconds in the bottom, allow the

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Tip: Slam the Lower & Middle Chest with One Move

Joel Seedman, PhD — Tue, 09 Oct 2018 15:00:00 +0000

The Pivot Press The pivot press is a combination of the incline T-bench chest press I described in 3 New Ways to Bench Press and a strategically timed hip thrust. Here's How to Do It Set up like a traditional T-bench chest press. Instead of keeping the hips tall throughout with the glutes contracted, lower

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Tip: Up With Two, Down With One

Joel Seedman, PhD — Mon, 08 Oct 2018 11:00:00 +0000

The BANA 2:1 Chest Press The "up with 2, down with 1" protocol, also known as bilateral-assisted negative accentuated training (BANA), produces incredible gains in functional strength and size. You perform the concentric (lifting) phase of the lift with 2 limbs and the eccentric (lowering) phase with 1 limb, thereby providing greater eccentric overload during

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Overload Chest Training: 7 New Exercises

Joel Seedman, PhD — Wed, 26 Sep 2018 12:00:00 +0000

The research is pretty conclusive. When it comes to maximizing muscle growth, eccentric overload using supra-maximal loads (heavier than 1 RM) is one of the most effective strength and hypertrophy techniques there is. Here are 7 of my favorite ways to accomplish this when training chest. 1 ▶️ The BANA 2:1 Chest Press The "up

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Tip: Single-Leg Reeves Deadlift

Joel Seedman, PhD — Mon, 30 Jul 2018 17:15:00 +0000

Performing single-leg trap bar movements provides the perfect stimulus for training every muscle in the body from head to toe while simultaneously working on balance, symmetry, and stability. You can also expect some soreness and muscle growth in the glutes and hamstrings. As an added bonus, it's incredibly effective for improving foot and ankle strength,

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Tip: Lessons from Mike Mentzer

Joel Seedman, PhD — Wed, 25 Jul 2018 15:00:00 +0000

Many people don't know this, but when I first began my iron game I was actually somewhat of a high intensity training enthusiast. The HIT or high intensity training methodology was popularized by the legendary Arthur Jones who many still consider to be one of the most brilliant innovators in the field of exercise science.

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Tip: Bent Over Lateral Raise, Back Extension Machine

Joel Seedman, PhD — Wed, 18 Jul 2018 17:15:00 +0000

Try this! Although you'll have to decrease the weight compared to what you'd typically handle on bent over lateral raises, the stimulation to the targeted muscles will be well worth it. Be prepared for your glutes and hamstrings to be thrashed while you simultaneously build your posterior delts.

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