like is that a good rep range for bench press? or is that for strength?
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like is that a good rep range for bench press? or is that for strength?
[QUOTE=moe1111;677114211]like is that a good rep range for bench press? or is that for strength?[/QUOTE]
Try 20 sets of 5.
[QUOTE=moe1111;677114211]like is that a good rep range for bench press? or is that for strength?[/QUOTE]
like is that with 10 lbs or is that with 300 lbs. like is that to failure or is that not to failure. like is that with the same weight or is that not with the same weight. like is that ramped sets or like is that not ramped sets. like is that straight sets or like is that not straight sets. sorry for busting your balls but come one... seriously?
At a beginner stage, strength training + lots of food = mass
I like 5x5 but its good to mix things up here and there.
If you are a beginner i would say do Starting strength first,its a great program for beginners to get their strength up very fast,then you can do any mass program you want,give SS a try,you won't regret it.
like suppose i bench 100 and thats my max so i would do 1 set of 8 reps till failure basically. than 1 set of 7 reps with 100lb still and than 1 set of 6 reps with 100 lbs still
As a beginner you don't need training to failure,its a professional technique and if not used correctly it will teach your body bad form and in the worst case it might result in an injury.
Try this,do 3 sets of 5 each time you bench,then add like 5 pounds next time,you will get a lot stronger this way therefore you will also gain mass,best thing is if you look at the Rippetoe Starting Strength Faq at the top of this forum.
For anybody, you're going to want to switch energy systems.
Every three weeks you should switch to a different energy system.
BY energy system i mean (IDK the scientific name)
10RM, 6RM, 3RM, and 1RM.
that way, you can break through those plateaus and your bodies can reach that godly strength.
[QUOTE=lajoo;677130711]As a beginner you don't need training to failure,its a professional technique and if not used correctly it will teach your body bad form and in the worst case it might result in an injury.
Try this,do 3 sets of 5 each time you bench,then add like 5 pounds next time,you will get a lot stronger this way therefore you will also gain mass,best thing is if you look at the Rippetoe Starting Strength Faq at the top of this forum.[/QUOTE]
Lifting to failure is not a professional technique... Its the way to get results. Your muscles grow to adapt to the stress you put on them. If you just decide to not go to failure and do not lift as hard as you can, your muscles fibers will not be as stressed and when your body repairs them it will not need to rebuild as much. Tearing down your muscles and letting them rest to build back up is the reason for weight lifting and going to failure will achieve the best results.
[QUOTE=Liftforthebeach;677135451]Lifting to failure is not a professional technique... Its the way to get results. Your muscles grow to adapt to the stress you put on them. If you just decide to not go to failure and do not lift as hard as you can, your muscles fibers will not be as stressed and when your body repairs them it will not need to rebuild as much. Tearing down your muscles and letting them rest to build back up is the reason for weight lifting and going to failure will achieve the best results.[/QUOTE]
Yea thats true,lifting to failure results in the maximum gains,but for a beginner who has not yet learned great form it will teach the body bad form and in the worst case result in an injury, you can have great strength or mass gains without the need to go to failure,here is a quote from mark rippetoe:
"Failure training is a potentially useful tool, but it is generally reserved for someone who is a bit more advanced. Failure training in the trained athlete can, if used properly and judiciously, be a beneficial technique to help elicit strength and muscle mass gains.
However, failure training for a novice is generally not going to produce the intended effect and is unnecessary and potentially harmful. Training form/technique tends to break down significantly in the novice who is exercising to failure, which can lead to injury. It can also reinforce technique flaws since you will consistently perform improper technique. What you do over and over becomes ingrained in your basic motor function. If you tend to have a ****ty bench when you hit failure, the more often you hit failure, the more often your technique is compromised, the more often the improper technique is reinforced.
Additionally, novices have a much greater incidence of asymmetric balance, i.e. "my left arm is stronger than my right arm!" This results in significant asymmetric loading during pressing and pulling exercises, which can end up shredding a shoulder/rotator cuff or tearing up the trainee's spinal erectors because of an imbalanced load on the spine.
You should never need to take any of your sets to failure as a novice. You only count repetitions that you complete 100% on your own. If your spotter touches the bar AT ALL, then the rep doesn't count. If your technique isn't solid (i.e. if you bounce the bar off your chest, or don't go deep enough in the squat), then the rep doesn't count."
long reply lol
[QUOTE=moe1111;677128011]like suppose i bench 100 and thats my max so i would do 1 set of 8 reps till failure basically. than 1 set of 7 reps with 100lb still and than 1 set of 6 reps with 100 lbs still[/QUOTE]
It really depends on how you respond to the different rep ranges, but yes, what you described above does work for hypertrophy. Keep in mind that Benching is not your only exercise so you have to see how you will perform on the other exercises too
The Absolute best program is to do 3 sets of 6-8 reps, where 8 is your max on the first set and 6-7 are your max on the 2nd and 3rd; Then doing one additional (4th) set with low weight and high reps, picking a low weight and maxing out the reps (this will be a lot of reps -but after a short while it will burn like fire). This will allow for the traditional 3 sets of 8 reps bulking power, to conveniently combine with a "post workout" toning/shredding/cutting power. This allows for the fastest bulking, combined with the most effective strength training.