Bench Press and Rep Count

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No+redamer

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Yesterday I started doing four sets of 155 pounds and managed to complete 4 reps, then 3 reps, 4 reps, 3 reps. I had been doing four sets of 6 reps each at 150, but quite frankly, got tired of it and decided to move up to 155.

So anyway, I read somewhere that 3-4 reps acheives only something called 'temporary strength'. I'm wondering whether it's true that a low rep count doesn't build muscle and is in fact self-defeating because it doesn't work-out your muscles enough so that you eventually get weaker.

I'll also add that after I complete my routine of 155, I bench lower weights at descending values (150, 145, 140, 135, 130), with each having about 4 reps to help ensure that my pecs are worked on as much as possible.

So my question is, do you think I'll be able to sustain the 155 and actually get stronger, or do you think that since I'm doing fewer reps, that I'll only get weaker?
 
Thats nonsense! The main thinking right now is that people would chose intensity over volume. This is what happen to me, one day i did 5 sets of 8 reps at 205 and was like wow this is ez, so I looked up programs that elimantes that lag time, I shouldnt have been able to hit 5 sets that was a waste! So i used Bill Starrs program of the 5X5 and used that for a week and thought wow these low reps dont help so that I went down to 225 from doing 240 5 5 4 3 those 4 sets at 240. I went down to 225 and did 3 sets of 8 at 225. Theres no way i wouldve been able to just go to 225 the next day I know i was too weak to do 3 sets of 8. I think low reps helps boost ur max quickly but you have to make sure your meal plan is good. Maybe try to move back down to 150 and see what you can do with that weight, now that you have touched 155. Good luck
 
This is the breakdown of reps per set and what it does for you:
4-8 reps/set builds strength and bulk
8-12 builds strength and bulk, but less than 4-8 reps will, and also helps muscular endurance
12-20 builds muscular endurance, minimual strength/bulk
Generally, the lower reps you work, the more it emphasizes strength and bulk, the higher amounts of reps build more muscular endurance.
The best way to train for strength is a 4x4 or 5x5 program. Stick at 155 lbs until you can easily handle the reps, then go up. That's the quickest way to get stronger. Also, as D15BT said, your diet is important. You need to eat heavy and lift heavy to gain muscle mass, unless you really have the genetics for body building.
 
If you're looking for pure size, stick your reps around 10 or 12. Under 6 is more geared towards strength, and above 14 is more muscle endurance. If you're new to the lifting scene almost anything will work, once you've been doing it a while then you'll need to step it up. I suggest staying around 8-10 reps for you, it's a nice mix of size and strength.

**no such thing as 'temporary strength'... and i hope you're not just working out your chest
 
so...muscle endurance, that increase bulk also because it's so many reps? and slow twich fibres, coudl that be another term?
 
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