'In today\'s video, we talk about ways to improve your bench press and break through plateaus! Training your neuromuscular efficiency is key to getting stronger. This is your nervous system’s ability to call upon the required muscles to produce force. Since type 2 fibers produce the most force, our goal throughout the training week is to utilize tools that help us tap into these type 2 fibers. One of the best ways to force the recruitment of type 2 fibers is to lift heavy, but since it\'s hard to recover if we are doing multiple heavy lifting sessions a week, we must use advanced training techniques to achieve the desired training stimulus. 1. Dynamic Effort Training (Speed Training) With dynamic effort training the goal is to move as fast as possible during the lift. Type 2 fibers are our fast twitch muscle fibers, so moving fast requires a strong contraction from these fibers. This allows you to focus on training these fibers with a relatively lighter loads 30-70%. 2. Accommodating Resistance Accommodating resistance requires the use of extra equipment (chains or bands) to increase the load throughout the range of motion. We\'ve found these techniques to work great because it allows you to work with weights around your 1RM, but are much easy to recover from since the load is so light at the chest. 3. Partial Reps Everyone knows you can 1/4 rep way more weight than you can actually take to your chest. By utilizing boards we\'re able to use loads above your 1RM. This allows your CNS to get used to what it feels like to hold weight this heavy and get comfortable with it. It\'s also a mental game. If you\'re used to working with loads heavier than your 1RM then you are never shocked when you un-rack the weight when going to for a PR. To check out an example of how we lay out the week for our power building program \"POWER\" - CLICK THE LINK TO DOWNLOAD YOUR 3-DAY BENCH PROGRAM → https://www.fitnessculture.com/downloads/three-day-bench-program FITNESS CULTURE TRAINING → http://bit.ly/2MosUqF FOLLOW US → https://www.instagram.com/fitnessculturetraining/ https://www.instagram.com/fitnessculturegym/ https://www.instagram.com/jacobhutton1/ https://www.instagram.com/stevecook/'
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