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  1. #1
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    Question high weight and low reps and low reps and high weight?

    i was wondering if i can do low reps and high weight on incline and then high reps with lower rep on flat bench on the same day. world that not work to get my upper bigger while keeping my lower and middle chest the same??
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    Lightbulb

    Originally Posted by marshjo View Post
    i was wondering if i can do low reps and high weight on incline and then high reps with lower rep on flat bench on the same day. world that not work to get my upper bigger while keeping my lower and middle chest the same??
    You can do that.

    It may have that effect. It may also work towards active recovery.

    Low reps with heavy weight is for strength in general.

    High reps with moderate weight is for Hypertrophy in general.

    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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    Originally Posted by marshjo View Post
    i was wondering if i can do low reps and high weight on incline and then high reps with lower rep on flat bench on the same day. world that not work to get my upper bigger while keeping my lower and middle chest the same??
    why not just do upper every week and do flats benches every other week, also with incline work. that way you keep it heavy, but little to no growth gor the middle/lower chest
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    Registered User marshjo's Avatar
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    Originally Posted by smitsky View Post
    You can do that.

    It may have that effect. It may also work towards active recovery.

    Low reps with heavy weight is for strength in general.

    High reps with moderate weight is for Hypertrophy in general.
    im sure its a stupid question, but what is hypertrophy??
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    Originally Posted by grim83 View Post
    why not just do upper every week and do flats benches every other week, also with incline work. that way you keep it heavy, but little to no growth gor the middle/lower chest
    that sounds good, i havnt dun flat in about 3 weeks and ive noticed im losing my lower and middle chest.
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    Originally Posted by marshjo View Post
    im sure its a stupid question, but what is hypertrophy??
    No question is a stupid question here my friend

    Here
    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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    Registered User marshjo's Avatar
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    Originally Posted by smitsky View Post
    You can do that.

    It may have that effect. It may also work towards active recovery.

    Low reps with heavy weight is for strength in general.

    High reps with moderate weight is for Hypertrophy in general.
    so what do you call high reps? 8-12? adn is that with heavy weight? should i go till failure?
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    Originally Posted by marshjo View Post
    so what do you call high reps? 8-12? adn is that with heavy weight? should i go till failure?
    If you ask a Strength Athlete like me what heavy weight is, he's going to try to find out what the gauge of strength is: your one rep max (1RM).

    What's the most you've ever benched?

    You can give me a weight that you've done reps with, if you have never attempted a 1RM...

    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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    Originally Posted by smitsky View Post
    If you ask a Strength Athlete like me what heavy weight is, he's going to try to find out what the gauge of strength is: your one rep max (1RM).

    What's the most you've ever benched?

    You can give me a weight that you've done reps with, if you have never attempted a 1RM...
    i maxed 275 last month.
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    Exclamation

    Originally Posted by marshjo View Post
    i maxed 275 last month.
    lol wut?

    You hit 275? Did you touch your chest? Did you bounce it off your chest? You hit 275 at 155 lbs bodyweight?

    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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    Registered User smitsky's Avatar
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    Post

    You would rank 6th if you could get down to 148 lbs in the WNPF

    Look at the 2008 Top 25 List here.

    Of course you'd have to learn the commands, and pause it on your chest...

    Edit: You have to look at the Raw Bench Press listings.

    Last edited by smitsky; 05-15-2009 at 10:31 PM. Reason: Additional info to clarify.
    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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    Registered User smitsky's Avatar
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    Run something like this for 3 weeks (that's heavy for you at a strength-type-rep-scheme):

    Week 1: 215 X 5 X 3 Sets
    Week 2: 225 X 5 X 3 Sets
    Week 3: 235 X 5 X 3 Sets

    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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    Registered User smitsky's Avatar
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    Light for you would be between 65-70% = 175 lbs - 195 lbs (approx).

    You could do this in the 8-12 rep range.

    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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    Registered User marshjo's Avatar
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    Originally Posted by smitsky View Post
    lol wut?

    You hit 275? Did you touch your chest? Did you bounce it off your chest? You hit 275 at 155 lbs bodyweight?
    yea, it was at a bench press competition between all the construction majors at my college.
    no, stupid rules!!!! HAD TO PAUSE FOR A SECOND ONE INCH ABOVE YOUR CHEST!!! WTF??
    ive never heard of it, but i only could get 275 like that, im use to touching my chest, so it threw me off... the guy who won got 325 and he only weighd 170.
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    Originally Posted by smitsky View Post
    You would rank 6th if you could get down to 148 lbs in the WNPF

    Look at the 2008 Top 25 List here.

    Of course you'd have to learn the commands, and pause it on your chest...

    Edit: You have to look at the Raw Bench Press listings.
    haha!! sweet! i got 3rd out of the group because we added it up as bm/bw x age
    mine would be 275/155= 1.77 x 22= 39.03
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    Ok. I would be interested to see the outcome of running that heavy peaking cycle I gave you above. Do that once a week if you feel like it, and let me know how it goes.

    Touch and go means touch your chest on each rep, and then explode to lockout. Don't stop just above the chest, and don't bounce it off the chest.

    On the other day you can go light with what I've given above for 4 or 5 sets (if you choose to bench 2X / wk.).

    Looks as if you have some Bench Press talent.

    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
    Reply With Quote

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    Registered User marshjo's Avatar
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    Originally Posted by smitsky View Post
    Ok. I would be interested to see the outcome of running that heavy peaking cycle I gave you above. Do that once a week if you feel like it, and let me know how it goes.

    Touch and go means touch your chest on each rep, and then explode to lockout. Don't stop just above the chest, and don't bounce it off the chest.

    On the other day you can go light with what I've given above for 4 or 5 sets (if you choose to bench 2X / wk.).

    Looks as if you have some Bench Press talent.
    alright, i appreciate it! thanks, i wish i had some size to show for it tho! haha
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    Originally Posted by marshjo View Post
    alright, i appreciate it! thanks, i wish i had some size to show for it tho! haha
    Size and strength often don't go hand in hand.

    Strength Athletes don't care about looks. We care about increasing the poundages we can move.

    I competed against a lifter who benched 390 Raw and 440 with a low-tech shirt at 165 lbs BW.

    See enclosed photo of one Matt Smith. As you can see, he has an arch from outer space
    Attached Images
    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
    Reply With Quote

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    Originally Posted by smitsky View Post
    Size and strength often don't go hand in hand.

    Strength Athletes don't care about looks. We care about increasing the poundages we can move.

    I competed against a lifter who benched 390 Raw and 440 with a low-tech shirt at 165 lbs BW.

    See enclosed photo of one Matt Smith. As you can see, he has an arch from outer space
    actually they do to a point,your right about strength guy dont care how they look, but one of the keys to getting bigger is getting stronger, in a certain rep range of course.
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    Originally Posted by grim83 View Post
    actually they do to a point,your right about strength guy dont care how they look, but one of the keys to getting bigger is getting stronger, in a certain rep range of course.
    Yes.

    Heavy weight will add mass in most cases. In some cases, as you say, with low rep ranges, heavy weights don't add much size, as far as Hypertrophy is concerned. Here you will see physiques that look powerful, but are not bulky types. If you look in the Powerlifting Section, you'll see guys like Diana Meeque, who are very strong looking but not big. He looks like a Bodybuilder on a constant cut, which we know isn't really feasible.

    It all depends on your goals.

    Bodybuilders who want to add size should lift heavy weights to bulk, which includes eating clean calories over maintenance.

    Powerlifters often do something similar. At other times they don't bulk out of their weight classes. That's where lifting heavy weights at low rep ranges and not increasing caloric intake comes in.

    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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    Originally Posted by smitsky View Post
    Yes.

    Heavy weight will add mass in most cases. In some cases, as you say, with low rep ranges, heavy weights don't add much size, as far as Hypertrophy is concerned. Here you will see physiques that look powerful, but are not bulky types. If you look in the Powerlifting Section, you'll see guys like Diana Meeque, who are very strong looking but not big. He looks like a Bodybuilder on a constant cut, which we know isn't really feasible.

    It all depends on your goals.

    Bodybuilders who want to add size should lift heavy weights to bulk, which includes eating clean calories over maintenance.

    Powerlifters often do something similar. At other times they don't bulk out of their weight classes. That's where lifting heavy weights at low rep ranges and not increasing caloric intake comes in.
    oh i know, thats why olympic lifters look the way they do.
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    Originally Posted by smitsky View Post
    Size and strength often don't go hand in hand.

    Strength Athletes don't care about looks. We care about increasing the poundages we can move.

    I competed against a lifter who benched 390 Raw and 440 with a low-tech shirt at 165 lbs BW.

    See enclosed photo of one Matt Smith. As you can see, he has an arch from outer space
    hahaha!! damn! im not near that flexible!
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    Originally Posted by marshjo View Post
    hahaha!! damn! im not near that flexible!
    ...and the guy standing behind him, ready to give him a liftoff is one of the best Raw benchers in the world. Dennis Cieri: 500+ lbs at 198 lbs BW

    501 is Raw; 606 is geared:


    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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