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7th – Train with compensatory speed. Push the bar with maximal energy source. Whatever weight you’re searching for push, whether it 40% or 100% of the max, you must learn to put on 100% for the force to your barbell. You can bench 500 pounds and are training with 300 pounds, you must then apply 500 pounds of force to the 300-pound weights. This is known as compensatory acceleration and can help you break through sticking times.

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To be explosive and fast, possess to train your muscles and your Central Nerves inside the body (your brain) to be fast. You this with heavy lifting and applying maximum force to the bar while lifting. Additionally you need test speed try to develop a quicker rate of force further advancement. More on that in per minute.