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[Deleted] - 9/3/2006 10:03:33 AM

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RE: bench press - 9/3/2006 11:25:31 PM

vdk_au

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if you can't manage to do the weight, why do it then? work your way up to it....btw..i'm guessing you're training for more strength, rather than for muscle right?

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[Deleted] - 9/4/2006 2:43:18 PM

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RE: bench press - 9/5/2006 12:39:57 AM

vdk_au

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because of your first plan, it involves low range reps, such as 3, 5 etc. That is going to build more towards strength rather than muscle, rep range should be around 9-12.

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RE: bench press - 9/5/2006 1:18:17 AM

cpl

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How are you warming up your chest?

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[Deleted] - 9/5/2006 1:00:21 PM

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RE: bench press - 9/5/2006 4:43:33 PM

cpl

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You should try something like this.
80x10, two sets for warm up.
120x6, to get ready for heavier weight.
150x3, still getting ready for heavier weight.
Now, you start your working sets- Three sets with 175 pounds, try for six to eight reps- You should be able to get eight reps out on the first set, and by the time you get to your second and third sets, you might only be able to get six or seven reps out- But you'll still be within your rep range. I think this type of training will get you better results than what you've been doing, jumping around different rep ranges with different weights.
That warmup/weight acclimation routine I listed above is more or less stolen from the Max OT routine- Theirs is a little more involved, but it's the same basic idea- You're not just warming up the muscles, you're also waking them up to the fact that they'll be lifting heavier weight. In fact, a lot of people find that simply switching to that sort of warmup allows them to add ten pounds or so to their lifts the first time they try it.

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RE: bench press - 9/5/2006 11:52:24 PM

andyhug

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cpl

One question.

-Considering I am using the MAX OT system -

My previous bench press workout started with 70kg in all five sets, staying in the rep range of 4-6. Now let's say that I'm able to lift in the first set the same weight 7times. Now.. do i increase the weight in the first set, so i stay in the 4-6rep range and then, if i am not able to lift the same weight in the 4th set, decrease the weight? or better said..

the principle of the max ot routine is to stay in that rep range and adjusting the weight to suit those rep numbers, right?

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