Contrast Training for Size
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Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
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  1. #1
    CleverName
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    What do you think I should try for next bench max?

    My last one rep max on the bench press was 180lbs. I can now rep that three times! I was hoping to get to 190lbs by the end of the month but I'm thinking maybe I could do more. Maybe 195 or 200?

    Is there any kind of guideline that says if you can do X reps of Xlbs you can max at a certain weight?
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  2. #2
    blackboard
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    I would try between 195-205
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  3. #3
    KingWilder
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    there are charts, but I find them to be rough estimates and I'd never use them as a guide

    IMO, I think you should try for 200...make sure you properly warm up

    ex:
    barx15
    135x5
    155x3
    175x1
    max attempt
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT
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  4. #4
    Beast
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    200... go for it!

    D 435 / S 340 / B 305

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  5. #5
    Altephor
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    Also have to say 200.. I just maxed at 200 myself and it felt damn good to get into the 200's.
    23 y/o, 170 lbs

    Do you understand that the second you
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  6. #6
    RedSpikeyThing
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    Depends on your confidence. If you don't like missing, go for 190 and then try 200. If you wanna go balls to the walls, go for 200. IMO you're good for 200, maybe 205-210.
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  7. #7
    Sensei
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    Shoot the moon! Go for 400! Rock and Roll! Where there's a will, there's a way! Snooze or lose! Nothing ventured, nothing gained! Arise, go forth, and conquer!


    ...just kidding.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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  8. #8
    Bako Lifter
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    I'd say 200, go for 205 if your feeling confident.
    age: 22 .... height: 5'8 .... weight: 175

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  9. #9
    2PACMAN2
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    yeh there is, an at least for me it works pretty damn well until you get to double figure reps - basically you x the rep number by 2.5, an take that % off of your 100% 1rm >so 80% is an 8rm, 87.5% is a 5rm, 92.5% is a 3rm etc

    a 180lb 3rm gives a 195lbs 1rm
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  10. #10
    FlipYa4Fake
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    Try this

    I felt like this calculator was pretty accurate for me.
    One rep max calculator
    6' 1" 225lbs 24 years old

    Starting a serious cut.
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  11. #11
    rbar89
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    I like this one http://www.muscletech.com/CALCULATOR...max.shtml?text because it is specific based on each lift and I think its more accurate because of it. In my opinion to bench 200 you need to 3 rep 185, though if 180 was easy maybe you'll get it.
    Age: 19 | height: 6'1''
    Current Maxes: (May 2009)
    Bench: 275 | Squat: 355 | Clean: 240 | Deadlift: 455 | Body Weight-205lbs
    "When you know Squat about lifting, you know the important part."
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  12. #12
    freac
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    rbar, gotta say, I don't particularly like that one. I put in 235 at 6 for Deadlifts and gave me like 278 I think it was...and put in 225 at 6 for squats and gave me 279 for my 1RM. I don't see myself squatting more than I DL in, uhh, ever >_>

    Unless I did something wrong with the calculator. Then I'd just feel stupid.
    The journal-
    http://www.wannabebigforums.com/show....php?p=1600887
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  13. #13
    whiteman90909
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    Id try 205 with a spot. That way you can have a 45 and a 35. Thats enough of a reason for me. Plus, I think one of the best parts about maxing is failing a few times on a weight (with a good spot), because when you finally nail it, it feels that much better. Just my $.02
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