Ive noticed that alot of guys posting here have something like: "bench press:225 x 3" or "200x1" etc in their sigs. Now my question is do you actually only do a few sets with 1-3 reps?
Im relatively new to lifting (seriously lifting for a month now), and Ive been doing 3 sets of 8 reps every time i give the incl. bench a go.
BTW, if its of any relevance my goals would be gaining size and strength but am I on the right way with my 24 reps of relatively low weight?
EDIT: also while im asking questions here, a few "experts" in my gym keep advising me that pull-ups shouldnt be done by the newbies who havent been lifting for at least a month or 4-5..? Is there any truth to this or are they just talking out of their hole basically?
Last edited by Powdered_Power; 07-08-2006 at 09:17 AM.
Do reps of 5x5 for bench press/other compound lifts. This way you'll develop great strength and good muscle gains that go hand in hand. Whenever you want to max out or are in a rut switch up to 3x3.
Pullups can be done by anyone if you can actually do them. I've been lifting for years and I still cant do more then 1....
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Lifting a heavy weight for fewer reps will benefit strength moreso than size. The people with 200*1 in their sigs just wanted to know what their maximal strength is and lifted a heavy weight for a single rep. I've seen some people with xxx lbs *9 reps in their sigs, nothing wrong with that.
Also pullups are a great exercise, if you can do them definately do them. I don't know what the hell those "experts" are thinking.
I personnaly do 5x5 on my bench, but when I max i'm only going after one rep.
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I think that is the most ******ed thing I've heard. Pull ups are a great exercise to do for anyone. Its recommended that kids starting out first do BW exercises such as pushups dips and pull ups. Maybe they're just embarrassed because they can't do them and you can?
5x5 is good. you might wanna throw a heavier set of 4 reps or 3 reps at the end in place one of those sets though.
And the reason for most of the people that you see bench x2 or 3 or whatever it is. Is because most people on the boards lift by themselves. You'd be crazy to go and try max 345 on bench if you're not sure you can do it in addition to the fact that weights close to your max are a pain in the ass to get off the bar in the first place. So to test your strength.. put on weight close in percentage to your expected 1RM and see how many times you can rep that out. trying 225 and repping it out 4 times before you know you're going to fail is much better than tryin to try 250 by yourself and getting crushed under the bar.. saves yourself injury and embarassment
Last edited by dblockspky; 07-08-2006 at 03:13 PM.
i think what those "experts" said that because many people struggle with pullups. if one set is hard to complete with proper form, imagine the task of completing 3-5 good sets. nevertheless pullups is a great excercise.
i second the 5x5 regiment for bench. i have been out of lifting for a hell of a long time now so i'm doing what the OP is doing (building back up with 3 x 8) for bench. once i get some of my strength and endurance back, it's time for the 5x5's. it helped me overcome my bench plateau before and i'm confident that it will work again. good luck!
oh and if you're looking for a nice finishing move for your chest routine, if you haven't already, try dips! they're great!
19 yrs old
5'9'' @ 165 lbs
BB Bench Press: 275 lbs
ATG Squat: 355 lbs
BB Deadlift: 335 lbs
Since you've been lifting for a month now, you can do the pullups, according to the experts.
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