To Lock out, or Not to Lock Out...

[KnightTemplar]

...That is the question.

This refers specifically to the Bench Press. I've heard Bodybuilders say they don't lock out on the Bench in order to keep tension on the muscles throughout the movement. And thus increase Hypertrophy. At the other end of the Bell Curve, Powerlifters have to practice locking out their Bench Press, because that's a vital part of competing.

But for a Fighter who's just Benching as part of GPP, or even the Average Joe who lifts for fun, which is the best approach?

 

[KnightTemplar]

@Kowboy On Sherdog

Doh! My bad - I meant to post this in the main Forum! Could you move it, bro?

Thanks!

 

[KnightTemplar]

Thanks to @Kowboy On Sherdog for fixing my screw up!

 

[MilkManUK]

I guess if you're just lifting for fun, then whichever variation / approach you prefer.

 

[Kowboy On Sherdog]

I was always told "Lock it out or the rep doesn't count"

 

[KnightTemplar]

I was always told "Lock it out or the rep doesn't count"

Yeah, that's how I was taught as well. It's only recently I've heard about keeping the tension on by not locking out at the top.

 

[zapataxiv]

while i probably fit your target demo
im not training a sport specific lift but i bench for the nums

in my mind not getting the lockout = not getting the lift

that being said i have been trying some non lock out stuff with accessory lifts

so my opinon is to actually bench you should have a lock out.. but there are so many things you can do with the bench you can really get a lot out of doing non lock out stuff too

so i tried this the other day and i loved it after cooking myself on the bench
i did a superset of skullcrusher/jm to the throat and cgbp to the mid chest. both done without a lockout except for the last rep. i only put 30kg for the workout but my triceps were screaming after each set especially that last lock out is brutal
i got it from this dr.mike/snitcharrd collab

 

[maximus__]

https://www.researchgate.net/publication/271016773_Lock_Out_Joints_or_Not

Before it was about "time under tension", it was to prevent "damage" to your joints.

Just finish the rep and do more overall quality repetitions. Best of both worlds.
10 reps with no lockout vs 12 reps with a lockout, because you get a 0.5-1 second rest between reps. Either way you will get the desired outcome.
Only one option includes actual full reps of the exercise.

 

[Thepaintbucket]

In regards to potential injury, as long as you're in full control of the weights, I don't think you need to worry about hyperextension with lockouts.

I do think not locking out does increase time under tension on your muscles. How much more effective is it? Who really knows. It's like asking how much will partials and isometric holds will help

 

[JimRussel]

This is the quality content I come back here for.

 

[DEVILsSON]

I would approach it as a variation of a main lift. Why not just do a block of training with it for variety?

Partials and isometric holds have their place.

I was watching a video of Dr Mike and he claims partials can produce better results (hypertrophy specifically)than full ROM. I remember he had one video on lower 2/3 ROM for calf raises.

 

[deadshot138]

As someone who doesn't have full range of motion in one of my elbows from "keeping constant tension," I say lock out. Range of motion is like anything else. If you don't use it, you lose it

 

[deadshot138]

@KnightTemplar ive finally discovered what's going on here. You cross reference every YouTube short of training advice with Sherdog. I'm gonna give you a hint. Mike Israetel is smarter than we are.

 

[1rawdog]

@KnightTemplar ive finally discovered what's going on here. You cross reference every YouTube short of training advice with Sherdog. I'm gonna give you a hint. Mike Israetel is smarter than we are.

we?

 

[KnightTemplar]

@KnightTemplar ive finally discovered what's going on here. You cross reference every YouTube short of training advice with Sherdog. I'm gonna give you a hint. Mike Israetel is smarter than we are.

 

[deadshot138]

we?

 

[usernamee]

whatever feels best, what u like the most, or both

noone here needs to care about it any further

gain weight
add weights
slim down
repeat

 

[Kowboy On Sherdog]

whatever feels best, what u like the most, or both

noone here needs to care about it any further

gain weight
add weights
slim down
repeat

 

[Trabaho]

Lock out do the full lift.

 

[usernamee]

don't lock out in the tractor leg press tho

video is not for the painted hearts

Leg press a tractor - WTF

206 points • 30 comments

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