The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member dblockspky's Avatar
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    How light is light?

    quick question..
    so i want to have a light day. To focus on speedwork or whatever how light should I stay if we say my bench is about 270?
    Previously I would go up to 225 for 2 sets and go for 5 reps and then drop back down. But is that too heavy? Should I just stay below 205? Just wanted to hear a couple opinions on this. Thanks

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  3. #2
    Senior Member 1mmort4l's Avatar
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    Well, i think the general consensus for speed/light stuff is about 60% max effort.
    For my Bench, im working with 275 for 3x3 at the moment, and my speed day i work with only 135. I find this is pretty good for me, too much heavier, and i personally dont feel like i am getting the correct explosion. I will probably move it up a little this week though.
    I think, you should work out what you feel best with. Aim for something around 60-70% effort.
    Age: 25 Height:5/9" Weight: 180lbs/ 80kgs


    Current PR's (updated 19th March.)

    Bench: 325lbs/ 145kgs
    Dead: 395lbs/ 180kgs
    Squat: 370lbs/ 165kgs x 1 parallel.

  4. #3
    Senior Member jtteg_x's Avatar
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    i think its 50-60% of your 1rm doing 8-12 sets for 2-3 reps with only 30-60 second rests inbetween sets focusing on speed and form.
    Last edited by jtteg_x; 02-15-2007 at 03:44 AM.

  5. #4
    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by 1mmort4l View Post
    Well, i think the general consensus for speed/light stuff is about 60% max effort.
    For my Bench, im working with 275 for 3x3 at the moment, and my speed day i work with only 135. I find this is pretty good for me, too much heavier, and i personally dont feel like i am getting the correct explosion.
    Yep. 60% is what I've heard, too.

    BTW, 1mmort4l, if you are benching 275x3x3 then you need to update your sig!
    Last edited by Guido; 02-15-2007 at 08:10 AM.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
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    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  6. #5
    As I Am Paul Stagg's Avatar
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    What are you trying to accomplish?
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  7. #6
    Senior Member dblockspky's Avatar
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    OKk. Yea Immortal I'm confused, I guess you forgot to update your sig. Nevertheless so it seems like everybody is saying about 60%? Thanks.

    Stagg I'm not really sure. I guess I'm lifting for athletics so I figured I'd try a light-er day to work on explosion and balance. But when it comes down to it I think I'm just like any other guy and wanna use the best methods to get stronger.

  8. #7
    WannabeStronger Scooter's Avatar
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    You should look into Westside.

  9. #8
    Senior Member 1mmort4l's Avatar
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    Quote Originally Posted by Guido View Post
    Yep. 60% is what I've heard, too.

    BTW, 1mmort4l, if you are benching 275x3x3 then you need to update your sig!
    Quote Originally Posted by dblockspky View Post
    OKk. Yea Immortal I'm confused, I guess you forgot to update your sig.
    In 3 weeks my friends... 3 weeks!!
    My DL is currently about 330 3x3 aswell, but i dont want to change my sig until i actually nail the new PR's.
    Cant wait, haha!
    Age: 25 Height:5/9" Weight: 180lbs/ 80kgs


    Current PR's (updated 19th March.)

    Bench: 325lbs/ 145kgs
    Dead: 395lbs/ 180kgs
    Squat: 370lbs/ 165kgs x 1 parallel.

  10. #9
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    60% of the max is what i use / hear, my bar speed is fine with that, so you should use about 155.
    2000 or bust

  11. #10
    Senior Member dblockspky's Avatar
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    -I looked into Westside.. I think it's a great program for those that it works for but it doesn't lead to as much gains as workouts that I have for myself

    -Good luck with nailing those PR's immortal

    -Thanks Stump.
    So how should I go about using the weight. 5 sets of 10 or so?

  12. #11
    Senior Member 1mmort4l's Avatar
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    Quote Originally Posted by dblockspky View Post
    -I looked into Westside.. I think it's a great program for those that it works for but it doesn't lead to as much gains as workouts that I have for myself

    -Good luck with nailing those PR's immortal

    -Thanks Stump.
    So how should I go about using the weight. 5 sets of 10 or so?
    Thanks mate..

    The way i do my speed bench day is 5 sets of 2 reps with about 5 seconds rest between. Then have 1:30 rest, and do the same thing. then 1:30, and the same thing once more.
    I have heard other ways where you can do 2-5 reps, 30-60 secs rest x 10-15. I am personally new to "speed" stuff, but so far it has really helped with strength and form gains.
    Age: 25 Height:5/9" Weight: 180lbs/ 80kgs


    Current PR's (updated 19th March.)

    Bench: 325lbs/ 145kgs
    Dead: 395lbs/ 180kgs
    Squat: 370lbs/ 165kgs x 1 parallel.

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