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Andrew Cohn
02-23-2010, 10:28 AM
I've been periodically re-reading chapters of the Westside Book of Methods and have implemented the DB presses into my training once again. I've only been back at them for about a month but have seen a huge improvement in just that time. The book advocates doing 3 sets to failure. I've been doing three sets and failure for the chosen weights generally comes at about 8-10 reps (all paused).

Is this rep range too high? Should I be using heavier weights for lower reps to failure? Today is my final heavy bench before the Arnold Classic so I'll have an idea of how training has truly gone later tonight. Thanks for the help.

Travis Bell
02-23-2010, 10:32 AM
Lou usually recommends at least 15, preferably 20 reps for the DB bench

JasonLift
02-23-2010, 10:35 AM
I think I remember Travis saying higher reps on Dynamic day and lower reps on max effort day. Sometimes I do them as rep outs. I grab a weight I can do for about 20 reps on the first set, then do 2 more sets for as many reps as possible.

KoSh
02-23-2010, 11:09 AM
Technically the special lifts are repetition work, correct? Which is obviously why Lou advocates 15-20 reps. The conjugate method includes Max Effort, Dynamic Effort and Repetition Method. The rep method generally happens within a max effort or dynamic effort workout.

Please correct me if I'm wrong, Travis.

Lones Green
02-23-2010, 12:10 PM
20 reps for the win.

muscle_g
02-23-2010, 06:15 PM
I alternate between Flat DB Presses one week and the next week I'll do Incline DB Press. I usually do them for 12-20 reps

Travis Bell
02-23-2010, 08:09 PM
I think I remember Travis saying higher reps on Dynamic day and lower reps on max effort day. Sometimes I do them as rep outs. I grab a weight I can do for about 20 reps on the first set, then do 2 more sets for as many reps as possible.

Correct!

We don't always go heavy on ME day, but we do always go light on DE day