better way to bench?

L

lma1973

0
Okay, just for example sake, lets say i perform my bench press routine by doing the following: begin by by lifting 80 pounds 10 reps. Next 100 pounds 8 reps. Next 120 pounds 8 reps. Next 140 pound 6 reps then 160 pounds 2 reps. What would the difference be if i did the same routine up the 120 pound point, but instead of increasing to 140 and 160 pounds and decreasing the reps, i continued doing 120 pounds at 8 reps for two more sets?

I guess im also asking is it better to warm up and get ot difficult but liftable weight that you can do 3 sets of 8 with, or should you keep pyramiding up if the goal is muscle tone and size?
 
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From what I have been reading lately is that alternating between lighter weight high rep workouts and heavier weight low rep workouts maximizes gains.

For example
workout one 80x12, 100x10, 120x8 (if you get any of them to 13, 11, 9 add 5lbs)
workout two 120x8, 140x5, 160x3 (if you get any of them to 9, 6, 4 add 5lbs)

You can also do more than just 3 sets it is just an example.
 
Cool...ive been wondering about varying the routines as well and alternating between a heavy wt./low rep workout one day and a lighter wt./higher rep the next time. Thanks for the responses.
 
1 = 1
2-4 = low reps
4-8 = medium low
8-12 = medium
12-20 = medium high
20+ = high

I would never consider doing medium high reps even for a warm up.

the pyramid system is good, one of the best. dont feel you have to stick with those weights, in time you'll find that you'll know what to do.
The idea is to keep the muscle under as much stress as possible.
I do 10 sets of 3 reps,45-60seconds rest, I find that this is best for me.
try diffrent rep systems and do a diffrent one every week.
 
If you've just started lifting, 8-12 reps per set will get you sufficient gains. However, after a while, you definitely want to warm up at 8-12 reps for a set then go low for 4-6 reps for 3-4 more sets. Only when you overload your muscles will you see more muscle mass.

Here's more info:
 
manofkent said:
1 = 1
2-4 = low reps
4-8 = medium low
8-12 = medium
12-20 = medium high
20+ = high

I would never consider doing medium high reps even for a warm up.

the pyramid system is good, one of the best. dont feel you have to stick with those weights, in time you'll find that you'll know what to do.
The idea is to keep the muscle under as much stress as possible.
I do 10 sets of 3 reps,45-60seconds rest, I find that this is best for me.
try diffrent rep systems and do a diffrent one every week.
Click to expand...

This guy knows his s|-|it. WB MOK
 
10 x 3 is probably the best scheme you can use if u can handle it...heavy wts, high vol...the best of both worlds
 
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