like is that a good rep range for bench press? or is that for strength?
05-06-2011, 08:09 PM #1
05-06-2011, 08:13 PM #2
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05-06-2011, 08:26 PM #3
05-06-2011, 08:27 PM #4
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05-06-2011, 08:31 PM #5
05-06-2011, 08:38 PM #6
05-06-2011, 08:44 PM #7
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.The limits of the body and mind are unknown to most people.
05-06-2011, 08:48 PM #8
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05-06-2011, 08:53 PM #9
05-06-2011, 08:59 PM #10
"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 lolThe limits of the body and mind are unknown to most people.
05-06-2011, 08:59 PM #11
08-10-2013, 03:11 PM #12
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.
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