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.
Currently plumping up for the 220's!
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.
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.
Jim Wendler, 531 Method"Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
20 reps for the win.
23 years old
6'3, 308 lbs
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