How many reps/sets?"
This is debated.. If you want size you should go with more total volume, meaning more sets with your reps around 6-12. It is also thought that frequency can be very helpful**.. With a rest period of anywhere between 30 seconds to 90 seconds. For strength your reps should be under 6 with long rest periods. This doesn't mean that if you do heavy singles all day you won't get big, and if you do 10 reps you won't get strong. This is the nit picky type stuff.
**It should be noted that finding a perfect median between volume/frequency is very hard, and will be different person to person.
Ok I realize this already kinda asnwers my question but i'm curious. I'm currently reworking out my routine i'm thinking of adding more weight to my BP I currently do 3 sets of 155lbs 8-10times down to my chest(sometimes I just feel I don't have the strength to go for all 10 reps after my first set or have a hard time judging if I have the strength and I work out alone so I don't want to risk doing one more rep and getting trapped but anyways....) I was always told by my Fitness teacher that doing more reps isn't the best way to go for size in that it will burn more fat and give you a more defined toned look with more lean muscle mass. But anyways I know it's differnt for differnt people but I was thinking of upping my weight so I do a 3 rep max Would that be the best way to build strength and size?I don't really care much for defination.
( I know it says it's nitpicky stuff but...)
Also i'm just curious at school the benchpress we have allows you to spread your hands much further out then the one I have at home does ( also the one at my school uses a olympic bar while the one I have at home is just a standred one but I dont think that has anything to do with it) Anways at school I find I can do more max weight or more reps that I can do at the one I have at home. Why is this I'm guessing it has something to do with which muscles are used/more but which one would be ideal?
This is debated.. If you want size you should go with more total volume, meaning more sets with your reps around 6-12. It is also thought that frequency can be very helpful**.. With a rest period of anywhere between 30 seconds to 90 seconds. For strength your reps should be under 6 with long rest periods. This doesn't mean that if you do heavy singles all day you won't get big, and if you do 10 reps you won't get strong. This is the nit picky type stuff.
**It should be noted that finding a perfect median between volume/frequency is very hard, and will be different person to person.
Ok I realize this already kinda asnwers my question but i'm curious. I'm currently reworking out my routine i'm thinking of adding more weight to my BP I currently do 3 sets of 155lbs 8-10times down to my chest(sometimes I just feel I don't have the strength to go for all 10 reps after my first set or have a hard time judging if I have the strength and I work out alone so I don't want to risk doing one more rep and getting trapped but anyways....) I was always told by my Fitness teacher that doing more reps isn't the best way to go for size in that it will burn more fat and give you a more defined toned look with more lean muscle mass. But anyways I know it's differnt for differnt people but I was thinking of upping my weight so I do a 3 rep max Would that be the best way to build strength and size?I don't really care much for defination.
( I know it says it's nitpicky stuff but...)
Also i'm just curious at school the benchpress we have allows you to spread your hands much further out then the one I have at home does ( also the one at my school uses a olympic bar while the one I have at home is just a standred one but I dont think that has anything to do with it) Anways at school I find I can do more max weight or more reps that I can do at the one I have at home. Why is this I'm guessing it has something to do with which muscles are used/more but which one would be ideal?