Just yesterday someone pointed me towards Chuck Sipes. Googling him up shows he sported an amazing body back in the 60s, steroid free.
Secret weapon?
Support Movements
Quote from https://www.t-nation.com/free_online_art ... huck_sipes.A final tip from Sipes is his heavy reliance on what he called support movements. Sipes believed these were the key to developing tremendous strength.
One such movement for the bench press is isometric lockouts, which is simply unracking the weight in a power rack and holding it at lockout position for 5 to 20 seconds.
If he could hold it for longer than 20 seconds it was time to increase the weight, usually by 20 pounds or so. Sipes recommended 4 sets of 5 to 20 seconds
So if anyone at the gym ever asks you just what the heck you're up too.. ask 'em to google picture search for Chuck Sipes.
Of course after a year of combining BP3 with body weight fun (gorilla pushups into planches, frog to hand stands, etc.) and bizarre grip training people have stopped asking me what the heck I'm up to, and I'm known as "oh.. that guy.."
