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Thread: bench press and reps

  1. #1
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    bench press and reps

    I've read somewhere that doing sets with less than 8 reps on the bench is not as effective for size and EVEN strength.


    Is it true? I usually do like 6-7 sets with 3-5 reps each one

  2. #2
    Senior Member KevinStarke's Avatar
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    3-5 reps is best for strength.

  3. #3
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    ok, but will it do anything for size?

  4. #4
    Mint
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    Yes, but at the lower rep ranges you should aim for multiple sets in order to keep volume relatively high.
    "To make a big training like Dimas, you can not be a pussy." - Christos Iakovou

    prepare yourself, because it's a big training

    Turnin nothin into somethin, is God work
    And you get nothin without struggle and hard work

    Think like a man of action, act like a man of thought. - Henri Bergson.

  5. #5
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    Rex, what do you exactly mean with high volume?

    I seem not to be able to reach fatigue, unless I do more than 8-9 sets (sometimes I get to 13 sets!), is that enough?

  6. #6
    A.K.A Goodwinner Goodwinm's Avatar
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    yes dont worry dude. Less than 8 reps is mandatory for building Strength and Size. I train on bench press 3 sets of 6 reps of 80% of my max which does work super for my body. (as im totally built for power and strength and crap at endurance) lol. i'd say anything under the 6 rep per set range is pushing on pure strength and power. Also just secondingto what Rex said. If your going for very low reps. e.g. 3-4 reps of 90% of your max . Add an extra one or two sets just to keep the volume of work up, and still give your muscles a big pump.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  7. #7
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Jay-X
    Rex, what do you exactly mean with high volume?

    I seem not to be able to reach fatigue, unless I do more than 8-9 sets (sometimes I get to 13 sets!), is that enough?
    you got a problem there dude. Increase the intensity!! add more weight.
    what are you currently training on?
    weight? sets? reps?
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  8. #8
    Gotta Get Strong BigBoostin98's Avatar
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    I was told that If I did this routine i would drastically improve my stregnth...what do you guys think?...

    Reps - Weight

    -- 3 --- 115

    -- 3 --- 135

    -- 2 --- 145

    -- 2 --- 155

    -- 1 --- 160 (max)

    I am pretty week with my bench, so I figure this rutine would be more effective to jack up my stregnth, what are your opinions? My goal is to max 200lbs, and rep 185 about 3 times in about 6 months, is this possible with a max 1 rep of 160lbs?

  9. #9
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    Quote Originally Posted by goodwinner
    you got a problem there dude. Increase the intensity!! add more weight.
    what are you currently training on?
    weight? sets? reps?

    If I add weight, I won't be able to do 3 reps... I will do just a couple of reps and that will be pushing it too much...

    I'm currently training on weight

  10. #10
    Mint
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    Volume meaning the amount of work you do. Very simply it's the number of reps x the weight used.

    Six sets of four reps is a pretty good way of getting a good amount of volume while lifting in the lower rep ranges. Likewise, you can give 5 x 5, or 8 x 3 a try. Aim for 20+ reps across sets.

    Also, fatigue shouldn't be your goal. Don't be afraid to put more weight on the bar. Getting stronger should be your goal! The only way muscle gains are guaranteed are on the back of strength gains. Get stronger to get bigger.
    "To make a big training like Dimas, you can not be a pussy." - Christos Iakovou

    prepare yourself, because it's a big training

    Turnin nothin into somethin, is God work
    And you get nothin without struggle and hard work

    Think like a man of action, act like a man of thought. - Henri Bergson.

  11. #11
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    I do 5x5

  12. #12
    Gotta Get Strong BigBoostin98's Avatar
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    If I chose one of these lower rep plans like say 8x3 or 6x4 should i increase the weight by 10 or 20 pounds? I figure if i did it by 20lbs i would have to start my first set at an extremely low weight and the first couple sets will be so easy it wont be worth it. What are your guy's opinions on this?
    Age: 18
    Weight: 147lbs
    Height: 5'8"
    Body Fat: The hand-held electric thing said 11%ish
    Max Bench: 160lbs (workin on it )

  13. #13
    Champ JLGoins41's Avatar
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    you just need to vary it... one workout i do 5x10 and the other 8, 6 4, and maybe my next bench workout i will do 5x5. Then when i start over increasing the weight a little. works for me.
    age 16
    weight 176
    bench 325
    squat 410
    powerclean(HangClean) 305

    Mind--><--Body

    Gains since end of football season:
    weight = 16 lbs
    bench = 40 lbs
    squat = 100 lbs
    powerclean = 50 lbs

    ^^lost a lot of strength durring football season, the hardest part was getting to where i had already been then numbers just kept going up.

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