Bench Routine suggestion

RE: Bench Routine suggestion (Angel)

Sun, 07 May 2006 16:55:32 GMT

yeah if your going for strenght increase just do 4-5 sets of 5 reps with 85% of your max rep, its that easy.

RE: Bench Routine suggestion (ironraider52)

Sun, 07 May 2006 13:39:12 GMT

I like that routine, but not the 6th set. But thats almost to complicated. I would just do like 8 sets of 3 with 85-90% of ur max. Or something like the 5x5 routine works excellent.

RE: Bench Routine suggestion (LTD)

Sun, 07 May 2006 12:16:53 GMT

ahh alright. thanks cpl now im sure that im using a good weight for me

RE: Bench Routine suggestion (cpl)

Sun, 07 May 2006 08:43:47 GMT

just a question, should u do a weight that you can barely do the last rep on your first set..
ie. 3x8
(struggling to do 8th)
or should u do a weight that u are only struggling to do the last set
ie. (can barely do entire 3rd set)

This is exactly why I prefer to have a rep range, rather than a set number of reps per set. If you're working in the six to eight range, you should barely be able to get eight out on the first set, with good form- By the time you get to the third set, you might only be able to lift it six or seven times, but you're still within your range- And you've definitely challenged your muscles with the same amount of weight for each set.

RE: Bench Routine suggestion (Boomer05)

Sat, 06 May 2006 22:22:36 GMT

when i did 3x8, i used 225 (max was 300 so it was 75%) and got a great workout.

1st set- 8 reps were pretty easy

2nd set- tougher, but i was still able to get out all 8 reps

3rd set- needed help usually with the last rep

now i'm doing the 5x5 and i use the same principals when i'm chosing my weights. i pick a weight where the fist couple sets are pretty easy, but as i get to the final couple sets, i am grinding out the reps, usually getting help on the last 1 or 2 reps of the last set.
i feel like if i can't get my entire last set in, then i picked too high of a weight and didn't get the right amount of work in.

hope that helps a little

RE: Bench Routine suggestion (LTD)

Sat, 06 May 2006 19:00:09 GMT

just a question, should u do a weight that you can barely do the last rep on your first set..
ie. 3x8
(struggling to do 8th)
or should u do a weight that u are only struggling to do the last set
ie. (can barely do entire 3rd set)

RE: Bench Routine suggestion (cpl)

Fri, 05 May 2006 20:22:51 GMT

do 10 reps of your one rep max with either a one or 2 min break between each rep.

I think you missed this part, same as me the first time I read it.
Also, the goal here is not to go to exhaustion- It's to increase the one rep max.

RE: Bench Routine suggestion (megaman77)

Fri, 05 May 2006 19:09:38 GMT

dontgvadamn...how can you do 10 reps of you ONE REP MAX?
Anyway, judging from your workout, Double You Tee Pee, it seems that your not even coming close to exhaustion on any of your sets but the last 2 or maybe 3. Personally, I think that pretty much every set should be done to exhaustion. What is your 1RM by the way? The 1-2 warm up sets is good, but after that, I would do 3-4 sets of 6-10 using whatever weight makes you do this number and no more (exhaustion).

RE: Bench Routine suggestion (dontgvadamn)

Sat, 21 Jan 2006 20:40:44 GMT

Honestly I would try something along the lines of this....
1 warm up set
do 10 reps of your one rep max with either a one or 2 min break between each rep. The next workout day shorten your rest time to either 30 seconds or 1 min. And bump your reps up to 12.

When you get these two days done start it over but add 5 pounds to your previous 1RM.

This is very intense but I have had very very good results with it.

RE: Bench Routine suggestion (solidsnake123)

Sat, 21 Jan 2006 20:36:33 GMT

if you're going for power then that looks good.. but if you want strength gain go for anywhere from 6-10 reps.

Bench Routine suggestion (Double U Tee Pee)

Sat, 21 Jan 2006 19:06:49 GMT

Does this look like a good bench press routine to increase 1RM.

Set 1: warmup...bar x 12

Set 2: 50% of 1rm x 5

Set 3: 60% of 1rm x 3

Set 4: 80% of 1rm x 3

Set 5: 90% of 1rm x 3

Set 6: Try to set new Personal record for 3 reps

if not then please give suggestions to make it better