Hi, sorry if this is a stupid question but I'm beginning a new workout routine soon and I'll be bench pressing for the first time. Can anyone tell me what the optimal set/rep range is? I'm looking mainly for mass gains, if that helps. With most of my exercises I go with 3 sets of 10 reps, though I've heard there are a lot of different combinations that you can do with bench press and I'd like to go with whatever is best for gaining mass.
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Thread: Sets/Reps for Bench Press
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06-07-2013, 07:35 PM #1
Sets/Reps for Bench Press
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06-07-2013, 07:41 PM #2
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06-07-2013, 07:44 PM #3
- Join Date: Mar 2013
- Location: United Kingdom (Great Britain)
- Age: 29
- Posts: 765
- Rep Power: 523
Your a beginner, dont over complicate things. Capitalize on your noob gains and lift hard. I personally do 4-6 reps when training for strength and 8-10 for hypertrophy. What you said sounds good man, just stick with that. When you become more experienced then you can start playing around with rep ranges a bit then. Maybe jump on a 5x5 program. Go into the stickies and look in the workout program section and look at JasonDB beginner strength routine.
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06-07-2013, 08:36 PM #4
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06-07-2013, 09:43 PM #5
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06-07-2013, 10:31 PM #6
- Join Date: May 2013
- Location: San Jose, California, United States
- Age: 34
- Posts: 78
- Rep Power: 0
Personally, I love doing Reverse Pyramid with bench press, BUT ONLY IF YOU HAVE A SPOTTER. Basically you just do a light warm up, and then go to the heaviest weight you can rep 6-10 times and you rep that weight until failure. Then you drop the total weight by about 20% and after a couple minute break, you rep that to failure, and repeat that one more time. You'll see big gains in a short period of time, especially because you're just starting bench too.
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