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Bench Press Mistakes

The bench press is the most popular lift in the gym. Everyone is doing it and most doing it wrong. In my previous article I explained how to 'Bench Press to Impress' and detailed how the bench press should be performed.

This article is about the bench press mistakes a lot of people make and what to do about it! I bet you have made at least one of these mistakes in the past or are still making them now, I know I have.

Bouncing the Weight

Bouncing the weight off the chest is probably my biggest mistake and the one I see most often. As the bar touches the chest you should pause briefly before the pressing motion to avoid injury. The pause also keeps the tension in your body and allows for a more powerful press.

Going too Heavy

This is an ego mistake and can be caused by many things, a good looking girl working out nearby, your lifting partner getting through a sticking point and overtaking you or a newbie you want to impress. However, going to heavy is a big mistake and can actually put your training back. A weight that is too heavy can throw your position out and make you unstable on the bench thus risking injury and even worse a failed lift! Stick to completing your 1 rep max lift just once in a while and do not make it a regular thing.

Maxing Out Every Week

This is similar to 'Going to Heavy' only this time you are literally working yourself into the ground every week. This breaks and tears down the muscles which causes your bench to drop which is opposite of your goals. Max out your workouts every couple of weeks to keep up the pressure to improve without the dangers of injury and burning out. The rest of the time work hard but within limits.

Incorrect Benching Position

Gripping, lowing and pressing correctly can add huge weight to your maximum lifts so obviously the opposite is also true and an incorrect set up can dramatically damage yourpress. Make sure you lock you shoulders, glutes and feet in position and keep them locked. See my article 'How to Bench to Impress' for a more detailed explanation.

Benching too Often

Why, oh why, do I see people bench pressing every workout? This does not make you stronger, in fact, completely the opposite. Your chest does not have time to recover and thus the muscle never has time to repair, grow and strengthen. Once a week please!

Touching the Chest too High

This is closely linked to 'Incorrect Benching Position'. When at the bottom of the lift the bar should touch around your sternum. This keeps the forearms as vertical as possible and is the strongest possible position. Higher up the chest takes away the power and can cause injury to the shoulders as the wide, flared elbows separate the joint.

Not Warming Up Properly

Probably the hardest mistake to correct. Too many warm ups and you are too fatigued for the top sets, too few and you are risking injury to cold muscles. I try to complete at least four warm up sets usually based on 20, 40, 60 and finally 80% of my working set. For example if I was going to complete 8 sets of 3 reps with 160kg my warm up might look something like:

15 reps with 30kg.

10 reps with 60kg.

8 reps with 100kg.

5 reps with 130kg.

This is nearly 30 reps to warm up the muscle but only 5 reps with any significant weight.

Conclusion

Any of these mistakes can stall your bench press progress and stop you reaching your goals. Drop the ego, drop the weight, get the technique right and increase your bench press now. In 2005 I could bench press what I though was a very respectable 120kg and then I met my friend Dave 'Bulldog' Beattie and he changed my perspective of what I thought was a good bench press. Watching him bench press close to 300kg made me realize I had to improve. He taught me the above principles and in 2009 I finished second in the WPC World Powerlifing Championship and benched 285kg just six months after injuring my pectoral muscle in a raw competition. My best 'raw' bench press in competition is 225kg in 2008.

Lloyd Strang
British Powerlifting Champion
For more information, bench press tips, world records, bench press workouts and much more please visit my site at http://www.increasebenchpressnow.com

Are There Hormones in Your Whey Protein?

Are there hormones in your whey? It's not a simple "yes" or "no" answer I am sorry to say.

Being an animal based product derived from milk, whey, like any animal based product, could potentially contain some naturally occurring hormone(s). The issue is, which hormone and in what amounts?

Modern testing abilities being as sensitive as they are today, being able to search for things in parts per million (ppm), parts per billion (ppb) or even parts per trillion (ppt) in some cases, some hormone of some kind can be found in virtually anything we humans ingest, especially if it is derived from an animal source (though plants also often contain some naturally occurring hormones or hormone-like compounds).

So what's the scoop on whey? The major concern seems to revolve around:

Steroid based sex hormones (e.g., testosterone, etc.)
Growth hormones and or growth factors (e.g., IGF-1, bovine growth hormone or bovine somatotropin, etc)
Non-hormonal compounds such as anti biotic contamination.
I will attempt to address those in particular to clear up any fears or confusion over the matter.

Are there any steroids in your whey?

Steroid hormones being highly lipophilic (soluble in fat) will be found in the lipid (fat) portion of whey, or any milk based product for that matter. Any high grade whey isolate (WPI) is essentially fat free.

For example, CFM isolate contains less than one tenth of one gram of actual dairy fat per 20 gram (20,000 milligrams) serving, which is approximately one standard scoop found in most products.

The additional fat listed on the can of most whey isolate products generally comes from the addition of small amounts of lecithin, which is not an animal based lipid, and or the flavoring system being employed. An ion exchange whey - though not an optimal whey protein in my opinion as explained in "The Whey it is" - will contain even less fat.

So, the reality is sex hormone levels in the lipid portion of milk fat and or fat in whey is so low as to be either non -testable or virtually non testable. Add to that fact that whey isolates are virtually fat free, and it's easy to see this is a non-issue.

Are there any growth hormones in your whey?

As for growth hormone(s) such as bovine somatotropin (BST) and IGF-1, etc., that's a bit more complicated. Growth factor hormones (e.g., BST, IGF-1, etc.) are protein based hormones (versus steroid based hormones discussed in the previous section) and thus, can be found in the protein fraction of animal based products, such as muscle, milk, etc.

However, we will keep the discussion of these hormones specific to whey as that's what this article is about right? Milk, and thus whey protein, does contain minute amount of BST.

BST is simply the bovine (cow) form of growth hormone cows produce naturally. In humans, it's called Human Growth Hormone (HGH), which is produced in the pituitary gland and is also a popular anti aging drug many people are using to fight the effects of aging.

However, and this is the essential point, BST is not found in higher levels then would be found if the animals were not treated with BST. That is, whether they treat the animals with BST or not, they find the BST levels in milk to be found in minute amounts and in the normal "background" levels.

What are the levels of BST found in milk? It ranges from approximately zero - ten parts per billion (PPB) and typical level found in milk is 3ppb. That translates into approximately 1 mcg (one millionth of a gram) per liter. That ladies and gents is what we call a truly miniscule amount.

To add to the above, protein based hormones such as BST-naturally occurring or otherwise - are quite delicate and digestion of these proteins means they are destroyed when ingested. To sum up, I consider the risk from BST to be again, a non-issue. Don?t forget, the issue has been looked at extensively by the scientific community.

For example:

The National Institutes of Health (NIH) looking at this issue stated "The composition and nutritional values of milk from bST-supplemented cows is essentially the same as milk from untreated cows... (M)eat and milk from rbST-treated cows are as safe as that from untreated cows." (NIH Technology Assessment Conference Statement on Bovine somatotropin. JAMA. 1991:265:1423-1425).

The Journal of the American Medical Association (JAMA) said on the issue "The FDA has answered all questions and concerns about the safety of milk from bST-supplemented cows..." (JAMA. 1990:264:1003-1005).

The journal Science stated "The data evaluated by the FDA documented the safety of food products from animals treated with rbGH." (Bovine Growth Hormone: Human Food Safety Evaluation. Science. 1990:249:875-884.).

Yes folks, no matter what hysterical issues some people have tried to raise with BST, the data and the facts simply does not support the hysteria. It's a non-issue to human health. However, and it should be noted, that may not be the case for the cows themselves, just as large amounts of HGH can be problematic for humans, and that issue is currently being evaluated.

They may stop giving cows BST due to the health issues it presents to cows, but not due to any health issues to humans. So read my lips here gang, it won't matter if the milk is taken from "organic" non BST treated cows or not, the BST levels appear to remain the same and are (a) found in miniscule amounts and (b) in all probability are destroyed during digestion.

Yes, there can differences in the amounts of some compounds (pesticide for example) between some organic foods (e.g., fruits and vegetables) and non-organic foods, but BST simply is not one of them.

As for Insulin-like growth factor one (IGF-1) that's more interesting and relevant, though it still appears to be a non issue to human health. Different whey product will have varying levels of IGF-1 depending on many variables such as: whether it?s a concentrate (WPC) or an Isolate (WPI), how it's produced, and even what time of the year the milk is taken from the cows, and so on.

So, I can't give the levels for every form and type of whey (see aforementioned article above "The Whey it is" to understand different types of whey).

As an example (cause I have the numbers handy on my desk and it's the form of whey I personally use!), CFM isolates have approximately 35 micrograms (mcg) of IGF per 100g of powder (recall standard scoop is 20g).

Remember, we are not talking gram amounts here but micrograms, which is one millionth of a gram! 35 micrograms could not even be seen by the human eye. Could there be any negative physiological effects to consuming this amount of IGF-1?

Add to the reality how unstable and sensitive to digestion protein based hormones are, it's highly unlikely. Being a well-known anabolic/anti catabolic hormone, I bet most bodybuilders wished the levels of IGF-1 in whey where much higher!

{Side note: there is a whey product known as Bioactive Whey Fraction (BAWF) protein that has bumped up levels of IGF-1 and other growth factors that should be on the market shortly. Read "The Whey it is" for more info on that if interested.}

Recall that IGF-1 was made a bit of a boogieman hormone when a link (correlation) was found between IGF-1 levels and prostate cancer. However, that association was not found in later studies and any cause and effect relationship between the two is fuzzy at best, and even contradictory according to some studies.

For example, some doctors find that PSA levels (used as a predictor of prostate cancer) often drops when giving older men growth hormone (which increase IGF-1 levels) which is not what one would expect to find if IGF-1 was a cause of prostate cancer nor is IGF-1 levels correlated to PSA levels.

Of course being a growth factor, able stimulate cell division and cell differentiation, it has been theorized that like other growth factors (e.g., GH, epidermal, transforming, platelet derived, fibroblast, nerve, and ciliary neurotrophic growth factors and others) IGF-1 could stimulate the growth of some cancers.

This is far from proven however and far far more complicated then it appears on the surface. For example, IGF-1 levels, as well as GH, are intimately connected the immune system, and have a wide range of essential effects on the body, such as keeping body fat levels low and muscle mass levels up, bone formation, and 1000 other effects. So, painting IGF-1 as a bad guy hormone is both unscientific and simply incorrect.

Would a person with a hormone dependent liver cancer want to inject (versus eat) large amounts of IGF-1 or GH? Probably not, but even that is unclear at this time.

Let's not forget the incidence of prostate cancer increases with age in men but blood levels of IGF-1 and GH decline significantly with age.

The etiology of prostate cancer is a highly complex, and not fully understood interaction between diet, genetics, an inflammatory process, and hormones such as testosterone, DHT, estradiol, and other physiological variables and hormones both known and yet unknown.

The bottom line here is, microgram amounts of IGF-1 found in whey poses minimal (because no thing on earth we eat poses zero risk!) to a non-existent risk, and may even help us in some ways.

For example, IGF-1 has been shown to improve some gastrointestinal diseases and pathology, reduces muscle loss during certain disease states and other beneficial effects.

It's also essential to remember from the many articles that have been published on whey (written predominantly by yours truly) that whey has been studied extensively for it's effects on cancer specifically, and across the board has been found to prevent various forms of cancer in animals (with human data strongly suggesting the same effects in people), improve immunity, and other positive effects, such as possibly improve performance and treat over training syndrome (OTS) in athletes.

Thus, it's clear any increased risks from ingesting miniscule amounts of IGF-1 found in whey - if there are any at all - are offset by the many positive health effects of this well studied protein.

Are there any anti biotics in whey?

Finally, we can address the possibility of any contamination from the anti-biotics given to the cows that may find it's way into the milk and then the whey.

Several studies have found that in a small number of cases anti-biotic residues could be detected in commercial milk. This has caused some people to use organic non-treated milk.

Having done extensive consulting work in the whey industry, I can tell you all major manufacturers of whey protein powders test constantly for anti biotic residues, as the milk industry in general does.

The major whey manufacturers I have worked with test every single batch of incoming milk for anti-biotic residues and reject any batch that finds any amount, no matter how small. Only milk that gets an ND (non detectable) stamp of approval after testing is used to produce the whey.

Thus, there are no anti biotic residues in your whey supplements. I can?t personally vouch for all whey manufacturers as I have not done consulting work for all whey manufacturers, but the handful I have worked with had an extreme level of quality control over the issue, and I have no reason to suspect other companies are not just as anal about it.

Conclusion

I hope the above clears up any fears or confusion regarding questions people may have had regarding whey. Considering how much research is out there on whey and its many positive effects on such a wide range of things, such as immunity, possibly preventing some cancers, improving performance, etc., I know whey will remain a staple part of my diet for many years to come. It's off to blend up some whey for me!

About the Author

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Determining Exposure Time with a Holga Wide Pinhole Camera?

I am using the Holga WPC and I want to shoot tomorrow morning at Universal Studios and I am having a difficulty determining the exposure times I should try. The back of the camera gives me the following chart for ASA 100. The issue is that I am using Fuji 120 Color 400H film. What is the difference for 400 speed film for the chart below? Thanks.

ASA 100
Fine Weather: 7-9 Secs
Overcast: 10-12 Secs
Morning or Dusk: 13Secs and Above.

The only difference is two stops.

David Sayson of Aastra to Present at Microsoft World Partner Conference
David Sayson, Aastra Vice President of Business Development for North America, will present at the Microsoft World Partner Conference, July 11-15 in Washington, D.C. The session entitled, “Aastra and Microsoft Together”, will detail how Aastra has worked with Microsoft to develop a new line of phones which are tightly integrated with Microsoft Communications Server “14”.

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