I try and keep my sets to no more than 8 reps. Usually between 6 and 8 reps and enough weight to failure on the last couple reps. Just a thought though man. Like I said, I'm trying to build the body and I don't care much about how much I throw up. It's sad to see these young guys starting in the gym and working out with WAY too much weight. Their form gets off but they look kool throwing around that big weight. Oh well, they'll learn. Just like I did...
Yo...first off...your back is looking JACKED in that avatar. You got me beat by a long shot.
2nd: You are the exact opposite as me. I do 255 for my 8 rep sets now, but my max is only slightly higher than 315 probably (haven't checked it for a while). Try adding 10-20lbs to your normal rep sets and have a spotter help you out with the last coupel of reps each set. That might help you break through your plateaus there. Good luck
I've always had the opposite problem too, I can do 8 reps with 275 any day, but I can only get 315 up on a really good day! What fails your triceps of pecs? My triceps always seem to be my weak point, so I always do a triceps isolation exercise after I finish benching and that seems to help the next time I go to bench.
If upping your reps on lower weights is a goal, try one of these:
1. pick a wieght you can just do around 15 reps with. Once a week instead of your normal chest routine, just do 2 sets to complete failure. Add 5 pounds every week until you can't get at least 10 reps any more. Then start the cycle over again with original weight plus 5 pounds.
2. Pick a weight you can just do 12 reps. Do 1 set to total failure, then reduce the weight around 25% and rest 30 seconds. Do a second set to total failure (you should be able to do 15+ reps with this weight and your pecs, shoulders and arms should be burning by the last few reps). Then go back to the original weight and rest 30 seconds and do a final set to total failure (you should be able to do 6-8 reps on this set). Next session try to add 5 pounds to the weights. If you can still get at least 12 reps on the first set then add more next workout, if not stick with the same weight. This is also a great way to get a very intense chest workout in <5 minutes if you are rushed for time.
If upping your reps on lower weights is a goal, try one of these:
1. pick a wieght you can just do around 15 reps with. Once a week instead of your normal chest routine, just do 2 sets to complete failure. Add 5 pounds every week until you can't get at least 10 reps any more. Then start the cycle over again with original weight plus 5 pounds.
2. Pick a weight you can just do 12 reps. Do 1 set to total failure, then reduce the weight around 25% and rest 30 seconds. Do a second set to total failure (you should be able to do 15+ reps with this weight and your pecs, shoulders and arms should be burning by the last few reps). Then go back to the original weight and rest 30 seconds and do a final set to total failure (you should be able to do 6-8 reps on this set). Next session try to add 5 pounds to the weights. If you can still get at least 12 reps on the first set then add more next workout, if not stick with the same weight. This is also a great way to get a very intense chest workout in <5 minutes if you are rushed for time.
I do agree /w the back comment. Are there any pictures of your back that we can see closer Musc.fatman? It looks very bloated at the top and the lower back is so tiny.
Thats cos of your training. If you were to lower ur reps to 2-3, you would see your 1RM increase further beond your 8RM.
But this is pointless, Who needs a big 1RM? unless u want to compeate.
Hoss
1
That could be said for a lot.. who NEEDS to have a 52" chest? unless they compete?
Because I wanna, that's why. lol
Just an old picture when I was about 200 lbs, it looks a lot cleaner at 185 though (thats what my avator is from, and thats a bad picture taken in a mirror with a camera phone, probably a funny angle)
Tony, now that I think about it I think the reason is more obvious than i think. I hate lifting with a spotter, and then only time I do is when I am lifting over 225. I know I can get 225 up 4 reps on my workout (which is what I end on) but am qustionable in my abilities doing it more. I guess I should just call one over and deal with it and hopefully watch my numbers climb.
I've been trying to bench 80kgs for ages and not getting very far. I've gone back to 75kgs and trying to do a 'perfect' set before attempting 80 again.
Sometimes you get so fixed on going for the bigger weight, that you compromise your form and you'll inevitably get less benefit.
I've never tried doing a 1 rep set, and I don't feel I need to.
Sometimes you get so fixed on going for the bigger weight, that you compromise your form and you'll inevitably get less benefit.
I've never tried doing a 1 rep set, and I don't feel I need to.
Man, I don't think I could workout without a spotter. If you do it on your own, and then get a spotter, then you will notice you are a lot more confident with your lifts. Just call someone over. It's a gym. If they blow you off when you ask for a spot, then they shouldn't be in there to begin with.
im 15, 5 foot 10, just started bench pressing.... only can do 75 lbs for now... lol, really weak, i know. lots of ppl at my high school do one rep maxes at like 200 lbs, but my dad tells me not to do one rep maxes cuz it hurts ur body and stunts ur growth like the ppl im talkin about.... most of em are short.