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Thread: percent of max for 8x3 on bench

  1. #1
    Wannabebig Member
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    percent of max for 8x3 on bench

    ive been doing 8x3 sets on my heavy days for curls and had a good deal of success, so i tried an 8x3 bench workout at 185, which i figure is ~85% of my 210 max. i completed the workout with some deal of effort but only reached muscular failure on the last set second rep. but immediately following the completion of my workout i got a pretty bad pain in my shoulder (it didnt hurt during the workout), which my coach told me was from working out with too much weight. after icing it on/off for 3 hours it felt fine and still does now (8 hours later). i didnt think i was using too mcuh weight, but what percent of my max should i use for an 8x3 heavy workout on bench?
    Age: 17
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    Lifting: seriously since 16, started @ 15
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    Squat: 290
    Deadlift: 360
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  2. #2
    Senior Member
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    If you haven't tried this type of training before, I would start w/ 80%, and move up approx 2.5% each week. Also, I wouldn't suggest 8x3 for curls - it's a great set/rep protocol for compound movements, not so great for isolation movements, given all of the strain on a smaller muscle/# of muscles.

  3. #3
    In China tigo's Avatar
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    80% is good.
    I don't have time. I make time.

  4. #4
    Senior Member KevinStarke's Avatar
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    If your gonna go heavy dont do 8 sets, thats overdoing it in my opinion. When I got heavy I go short and sweet. If you wanna do 8 sets do speed bench, its great for breaking sticking points and helping your all around bench, 8 sets of 3 at 60-65% of your max. Keep the reps controlled and make sure the weight your using is repped 3 times within 3 seconds or else lower the weight. Only rest 30 seconds between each set and make sure you stretch before and after, especially your rotator cuffs.

  5. #5
    Player Hater PowerManDL's Avatar
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    You shouldn't even be approaching failure on dynamic work.

    Though to be honest, that's a moot point since you shouldn't be doing dynamic work if you only max at 210.

    EDIT: I just noticed you weren't doing dynamic work per se. However, the point still stands that you shouldn't be approaching failure on that set/rep scheme.

    You'd see a lot more benefit from increasing your reps a bit.
    Last edited by PowerManDL; 12-23-2005 at 07:05 PM.
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  6. #6
    In China tigo's Avatar
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    ok im kinda confused now bro are you talking about 8 reps and 3 sets or 3 reps and 8 sets?
    I don't have time. I make time.

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