Q & A with Eric "Vanilla Gorilla" Spoto

[ridge_forrester]

No man. No words or YFW images could do that justice.

Please tell me you've got something on video lol

[JimboSlice123]

Thanks so much for answering questions

How do you deal with plateaus ?

[ridge_forrester]

Fkit, I'd edit my last post if possible. Anyway..

What training methodology do you think is best for advanced/elite lifters? Periodisation/westside/other?

Will there be an Eric Spoto bench routine coming out? Or e-book/online coaching consultation? Do you think you could construct a routine or set of principles that would could help advanced lifters to improve?

[WorldDomnit]

Fkit, I'd edit my last post if possible. Anyway..

What training methodology do you think is best for advanced/elite lifters? Periodisation/westside/other?

Will there be an Eric Spoto bench routine coming out? Or e-book/online coaching consultation? Do you think you could construct a routine or set of principles that would could help advanced lifters to improve?

Id buy that. A program that you can just plug your max into, and a set of principles saying what to do for ME days, DE days and assistance work... etc

Thats some easy money for you

[JimboSlice123]

What would be a better routine.

Bench
Incline DB
Close Grip Bench
Dips
Barebell seated military's
Heavy side laterals
Skull crushers
Push downs for pump

Or

Bench
Floorpress
Db bench with DBs facing parallel
Dips
Db shoulder press
Heavy side laterals
Skull crushers
Push down pump

Thanks so much !

[railgunner22]

He's done 500 for 22
405 for 36
315 for 60

Why the heck isnt this on youtube?

[BRoss11]

Any quick tips to improve a stubborn squat? Currently separate quads and hams and work them individually on a bodybuilding split. Squat is weak (around 315 for reps), but leg press is excellent (800+ for reps).

[hammerfelt]

What training steps are you taking or shoe changes to keep from moving your feet while lifting?

[ShiaSleep]

How do you get such monolithic forearms?!

[stronglift1]

Hey Eric, (I don't know if you still reply but I try my luck )

my question is ... can I get very strong on the bench (my max. is 342 lbs) by doing only bodyweight exercises after my main lift, for instance if I do flat bench up to couple sets with two reps and do weighted dips, muscle-up and pull-ups afterwards? Or is it more benefitial to do some barbell or dumbell assistance exercises like floor press, incline db press, bent over rows?

[Claymore1]

Hey Eric, (I don't know if you still reply but I try my luck )

my question is ... can I get very strong on the bench (my max. is 342 lbs) by doing only bodyweight exercises after my main lift, for instance if I do flat bench up to couple sets with two reps and do weighted dips, muscle-up and pull-ups afterwards? Or is it more benefitial to do some barbell or dumbell assistance exercises like floor press, incline db press, bent over rows?

Eric will be answering questions in the next day or two...he hasn't forgot about you guys

[ink81]

Hey Eric, who do you think is your biggest competition at the moment and why?

And when are you gunna get Creed on the platform!

[RastaKoala]

What rep range for tricep exercises do you feel gives the best benefit to pressing strength? I've seem good gains working in the 3-6 range on close grip bench press, would it be a good idea to apply this to other tricep exercises like push downs and skullcrushers? Thanks for doing this by the way, you're the man

[invain]

How often (if ever) do you de-load, or even take time off completely from lifting? I know some guys will take a week off completely every few months.

[IngeKJ]

How is a typical day in your diet? And how important do you think upper-back work is for the bench?
Thx Eric, you da man.

[bulldogs702]

Thanks so much for answering questions

How do you deal with plateaus ?

Plateaus are a normal part of lifting and every intermediate to advanced lifter will run into there fair share. Plateaus aren't always so bad they let your tendons catch up to the new muscle strength you have acquired. So that's the one upside to them, now how do we blast past them. Whatever you are currently doing in your training cycle 5x5,triples,BB style a plateau is a good indication its time to change up and shock your body. If I am doing triples and I will change to a more up tempo BB style workout higher reps faster pace. You body adapts to any style of training, you want to get to get the most out of each training cycle than switch up when your gains stop.

Fkit, I'd edit my last post if possible. Anyway..

What training methodology do you think is best for advanced/elite lifters? Periodisation/westside/other?

Will there be an Eric Spoto bench routine coming out? Or e-book/online coaching consultation? Do you think you could construct a routine or set of principles that would could help advanced lifters to improve?

I would say all training methods incorporate Periodization. I don't think there is any best training methodology. You will notice top lifters from around the world all use different programs and they are all getting great results. Any successful strength training program is going to be based around compound movements, heavy weights and low reps. Just find any proven system, stick to it and see how you like it.

I am currently online coaching several people and they have had really good gains in all their lifts. I am in the process of writing a program, they're are just a couple of theory's I wanted to finish testing before it will be finished.

What would be a better routine.

Bench
Incline DB
Close Grip Bench
Dips
Barebell seated military's
Heavy side laterals
Skull crushers
Push downs for pump

Or

Bench
Floorpress
Db bench with DBs facing parallel
Dips
Db shoulder press
Heavy side laterals
Skull crushers
Push down pump

Thanks so much !

I would prefer the top one for two reasons. The first reason is, I am not a big fan of floor press. I have tried it a bunch of times and I don't really think it carryovers to a better bench. I would just use a triple board on a bench instead. The top one also had you doing incline DB instead of flat DB, which is a good variation considering you already did flat bench. I want you to keep this in mind, just cause I prefer the top one doesn't mean you shouldn't add some of the bottom movements in. I prefer seated shoulder press but I still will throw DB press in occasionally.

Any quick tips to improve a stubborn squat? Currently separate quads and hams and work them individually on a bodybuilding split. Squat is weak (around 315 for reps), but leg press is excellent (800+ for reps).

Your Squat could be weak for a number of reasons. Just like in bench press, your squat is only as strong as your weakest muscle involved in the squat. It doesn't matter if your legs can squat 600 if your lower back and core can only handle 315. On shoulder day make sure you do standing strict military press, that will help strengthen core and lower back. Now the Meat and Potatoes of a bigger squat. Squat a lot, you can throw out the leg press for now and focus on squatting. I want you to adjust your foot position and do wide squats to really strengthen those hips. Do 3 sets in all three foot positions narrow, medium, and wide. Also do some high rep squat work sets of 20 reps that will help increase your conditioning.

What training steps are you taking or shoe changes to keep from moving your feet while lifting?

That rarely happens in the gym. I think by the time it gets to bench there is a bunch of chalk on the ground and it can happen. The best thing I can do is make sure the platform doesn't have a bunch of chalk on the floor.

How do you get such monolithic forearms?!

Forearms like calves are genetic muscles. It doesn't mean you can't make them grow but they are stubborn muscles. I had big forearms before I ever directly trained them. I never used lifting straps on back day growing up, I think that does help develop bigger forearms. Just lifting heavy too, when your body is under heavy stress all the muscles grow.

Hey Eric, (I don't know if you still reply but I try my luck )

my question is ... can I get very strong on the bench (my max. is 342 lbs) by doing only bodyweight exercises after my main lift, for instance if I do flat bench up to couple sets with two reps and do weighted dips, muscle-up and pull-ups afterwards? Or is it more benefitial to do some barbell or dumbell assistance exercises like floor press, incline db press, bent over rows?

If you weigh 400 lbs than yes. The problem with body weight exercises is there is a point that we are to strong for them and are able to get 20+ reps. I think dips and pull ups are some of the greatest movements and if you are adding weight to the dips like you said it is no longer just a body weight exercise. I would say if you are able to get more than 10 reps doing a body weight exercise its time to add weight. You should still add in a DB assistance exercise like incline to help your stabilizers.

Hey Eric, who do you think is your biggest competition at the moment and why?


And when are you gunna get Creed on the platform!

I think with the popularity of raw lifting there are a bunch of guys who are capable of hitting a monster bench. When you get to the top level the main issue is injury's, can you get through a training cycle and be ready for a meet and still be 90%+. If a top lifter has a great training cycle and is able to train at a 100% the whole time and goes into the meet at top form, they are capable of a WR lift.

I don't know, ask Creed I am sure he will respond.

What rep range for tricep exercises do you feel gives the best benefit to pressing strength? I've seem good gains working in the 3-6 range on close grip bench press, would it be a good idea to apply this to other tricep exercises like push downs and skullcrushers? Thanks for doing this by the way, you're the man

I think you are spot on with 3-6 rep range, I couldn't agree more for pressing movements. Isolation exercise like push downs will not work with a 3-6 rep range, that is for compound movements only. I would be in the 8-15 range, I even do drop sets where I do 30+ reps. Skull Crushers 6-12 rep range should get you the best gains.
Thanks I appreciate that.

How often (if ever) do you de-load, or even take time off completely from lifting? I know some guys will take a week off completely every few months.

I rarely take a week off, I prefer to just do light weights instead. I feel that its light enough to let your CNS recover from heavy lifting but its also beneficial by getting blood flow through your muscles and tendons.

How is a typical day in your diet? And how important do you think upper-back work is for the bench?
Thx Eric, you da man.

I am just focused on getting a minimum of 300 grams of protein a day. I want that to be high quality protein steak,chicken,fish,milk,eggs,turkey no processed crap. I will try to eat as much vegetables as possible, I hate them but realize how important they are. Carbs are never a problem I love fruit,rice,potatoes and of course bread. High quality fats is olive oil,fish oil,avocado,almonds,cashews basically all the mixed nuts you get at costco.
Upper back is very important to a big bench. Especially for an advanced lifter who benches tight with their elbows close. You can feel you back especially your lats activating on the negative and it helps with the initial blast off your chest.

[miami72x93]

omg, Smores

vv v

[RawPower800]

First of all Nice Benching Eric!! Secondly What wrist wraps do you recommend (From Titan, Metal or Inzer)? I need to get new ones because my current inzer ones doesn't provide enough support for bigger benches.

[kinggorilla]

Hey Eric could you run us through your shoulder/rotator cuff warmup and strengthening procedure?when you do it (before benching,after etc.)how many exercises reps sets pace etc. and what stretches you use to keep your shoulders healthy and anything other tip you could give us on staying in the benching game for as long as possible.

Thanks

[Claymore1]

First of all Nice Benching Eric!! Secondly What wrist wraps do you recommend (From Titan, Metal or Inzer)? I need to get new ones because my current inzer ones doesn't provide enough support for bigger benches.

I already know the answer...GANGSTA wraps from Mark Bell, i will say this "We really do like them" lol not just saying that.

[TurtleApe]

Any advice on helping someone find their optimal grip width for pressing strength? I've seen some people say the wider you go the better since you have a shorter ROM, but I've always felt stronger with my grip a thumbs length out from the start of the knurling. Mainly wondering this to help my friends out since it's hard to say "just do what feels the strongest" to someone who hasn't been benching for a decent amount of time.

[saw7988]

Any advice on helping someone find their optimal grip width for pressing strength? I've seen some people say the wider you go the better since you have a shorter ROM, but I've always felt stronger with my grip a thumbs length out from the start of the knurling. Mainly wondering this to help my friends out since it's hard to say "just do what feels the strongest" to someone who hasn't been benching for a decent amount of time.

I think mechanically speaking the forearms should be vertical (perpendicular to floor/bar) at the bottom of the lift. It's perfectly fine to deviate from this, because most efficient mechanically (in terms of lever arms) is not necessarily the strongest for every person (muscle inserts, imbalances, experience, mobility, etc...)*. But it's also not a bad starting point for a beginner who doesn't have all of those things* to justify much experimentation. I started with pinkies on the rings because I found that's where my forearms were vertical. Over the past 6 months or so I've switched to thumbs distance from the knurling start just because I like how it feels better.

[ink81]

Would love some new video's, going into withdrawals.

[thereisnocowlev]

1. I don't really understand the Squat. Should the arms 'lift' the barbell so it doesn't exert its full weight on your upper back? The way I do it, I just use my arms to ensure it is straight (aka actually pressing it on my back) while my back takes the full weight. I fear that this may be dangerous when the barbell gets heavy. Yesterday I did 42.5kg squats for the first time, my shoulders were rather sore after that.

2. Barbell Rows - I am pathetic at them. Is it normal for me to be barely capable of lifting the same amount of weight on barbell rows as the overhead press?

3. Deadlifts: I always have blisters on my hands after doing these, and barbell rows too but to a lesser degree. Is it a grip problem? Should I keep the back straight throughout the exercise? Usually after completing a deadlift I have to rest for a while before continuing with the next rep because my hands hurt, and when I straighten up after placing the barbell on the floor the two sides of my lower back ache quite a lot but it goes away quite soon (5-10 seconds). This normal?

4. I don't really feel that Stronglifts 5x5 is really getting at my abs. I mean, my legs felt shaky the first few times I went to the gym, two sides of lower back ached for a few days and I was walking like a goddamn soldier on parade because of stiff muscles. Later on I guess I adjusted, because now I don't feel dizzy afterwards nor have to grab the railing when I walk down the gym stairs. However, I never seemed to notice any stress in my abdominal area while working out. Normal?

[Claymore1]

Would love some new video's, going into withdrawals.

We're on it LoL

[maxpull]

We're on it LoL

wheres the videos? LOL havent seen anything new in months.... is big eric gona go for that 750?

[Jason2459]

Eric had surgery right? How did that go and how's recovery?

[maxpull]

Eric had surgery right? How did that go and how's recovery?

He had surgery? What happened?

[mostalpha]

how often should i incorporate band work into my bench training cycle? or should i run a training cycle specifically with band work?

[Benjamindommers]

How's your rotator cuff recovery going? Do you think after this you will still be able to set another world record?
also, do you do stretches? because i saw a video of scott mendelson, and he couldn't touch his chest with anything under 400 pounds or so. kinda weird

ps, thanks for the motivation. first time i saw you bench 700, i couldnt believe my eyes, it motivated me more than anything