How can a conjugate, or concurrent system of training help avoid accommodation? Simply by constantly changing the stimuli - different movements, bars, resistance, grips etc - you never give your body a chance to adapt. How can we apply this to the bench press?
Here is a short list of all of the variables that you could rotate/combine to never accommodate. The combinations are endless. Remember to shoot for max efforts in every lift variation and keep track of your records!
1. Choose a lift:
2. Choose a bar:
3. Choose a grip:
4. Choose a type:
-Full range of motion (skip to #7)
5. Choose a board:
6. Choose a board type:
-Hard normal surface
-Softer or foam surface
7. Choose a accommodating resistance method:
8. If using accommodating resistance, choose amount of resistance:
-Bands (vs. or with mini, monster mini, light, average, strong band)
-Chains (vs. 1 set up to 4 sets of chain)
There you have it! The combinations of lifts are nearly endless. If you know what you are doing, you may only need 5 or 6 variations to rotate through, others may need upwards of 25 or more. It is crucial to set 1 rep maxes in each variation and strive to break your previous record every time it comes up in your rotation. Now get pressing!