What's with my bench mang

[SlimmJimm]

I can rep 225 for 25-30 reps on flat bench but I struggle to do 315 for 1-2 reps. The hell is with that? I should be able to rep 315 for at least 5 without too much difficulty I'd say.

[Jason2459]

Rep capabilities does not equal the ability to fire off a strong 1RM. You have to train to do a 1RM.

[arian11]

What's with my 100 meter mang?

I can run marathons for record time but it takes me 1-2 mins to run a 100 meter dash.

[Link815]

Post video of this 225x30. I couldn't do 30 reps at 225 until I was benching around 450.

[SlimmJimm]

Post video of this 225x30. I couldn't do 30 reps at 225 until I was benching around 450.

You srs. My ratio's out of whack. I'll see if I can get a vid my next chest workout without looking like a ******* filming myself in the gym.

[davisj3537]

Post video of this 225x30. I couldn't do 30 reps at 225 until I was benching around 450.

^This. I'd struggle to do 225x13 or 14 if I cared to try.

Also, doing a bunch of reps with moderate weight might be the worst method of increasing your 1rm strength dude.

[showmestate08]

in4vidfail

[shffl]

If this is a serious question, I really would like to see that 225x30 too!

[SamSix]

there's 3 types of fibers. slow twitch I, fast twitch IIA, and fast twitch IIB.

slow twitch I are used for endurance activities (20-30 rep benching). fast twitch IIA are used for activities like sprinting or weightlifting. fast twitch IIB are used to produce maximum force (such as in powerlifting) and work alongside IIA once IIA cannot handle the load by themselves.

"For the average sedentary child or adult, slow twitch fibers comprise approximately 50% of their muscular tissues. Endurance athletes, such as marathon runners, cross-country skiers and distance cyclists often possess up to 90% slow twitch fibers. On the other hand, athletes that rely on short bursts of energy possess the lowest levels of slow twitch fibers, often around only 25%."

an NFL player who can rep 225 for 30 at a combine cant rep 405. a powerlifter who can rep 405 for 3 cant rep out 225 for 30.

[baxtej44]

there's 3 types of fibers. slow twitch I, fast twitch IIA, and fast twitch IIB.

slow twitch I are used for endurance activities (20-30 rep benching). fast twitch IIA are used for activities like sprinting or weightlifting. fast twitch IIB are used to produce maximum force (such as in powerlifting) and work alongside IIA once IIA cannot handle the load by themselves.

"For the average sedentary child or adult, slow twitch fibers comprise approximately 50% of their muscular tissues. Endurance athletes, such as marathon runners, cross-country skiers and distance cyclists often possess up to 90% slow twitch fibers. On the other hand, athletes that rely on short bursts of energy possess the lowest levels of slow twitch fibers, often around only 25%."

an NFL player who can rep 225 for 30 at a combine cant rep 405. a powerlifter who can rep 405 for 3 cant rep out 225 for 30.

i'm no expert, but i know i've read this before:
humans don’t actually express the super-fast twitch fibers, type IIb. We possess a slightly slower counterpart called type IIx

Pette D, Peuker H, Staron RS. The impact of biochemical methods for single muscle fibre analysis. Acta Physiol Scand. 1999 Aug;166(4):261-77. Review.


that is the reference that kiefer gives (not saying he is the end all be all). i don't have access to the full citation

[jtfootball2007]

What's with my 100 meter mang?

I can run marathons for record time but it takes me 1-2 mins to run a 100 meter dash.

that's what happens to your 100m dash when you runnin the cici's marathon buffet mang

[davisj3537]

i'm no expert, but i know i've read this before:
humans don’t actually express the super-fast twitch fibers, type IIb. We possess a slightly slower counterpart called type IIx

Pette D, Peuker H, Staron RS. The impact of biochemical methods for single muscle fibre analysis. Acta Physiol Scand. 1999 Aug;166(4):261-77. Review.


that is the reference that kiefer gives (not saying he is the end all be all). i don't have access to the full citation

Props for throwing down a citation. lulz

[baxtej44]

http://en.wikipedia.org/wiki/Skeletal_striated_muscle


and not that wiki is scholarly by any means, but they also mention that the similar type of fibers that humans have were called IIB before other types were discovered, and the name just kind of stuck. i dunno

[arn710]

Post video of this 225x30. I couldn't do 30 reps at 225 until I was benching around 450.

My max was slightly lower but yeah

In to see this video

[Dom87]

You srs. My ratio's out of whack. I'll see if I can get a vid my next chest workout without looking like a ******* filming myself in the gym.

Inb4halfreps

[androstan]

OP does not do 225 for 30 full consecutive reps with good form. Vid me.

[sheed30]

In for video as well. After I hit my 365 max I tried repping out 225 and got 17..

[scottyk31]

in for never seeing the word mang again used in any conversation

[Torrtrefireto]

What's with my 100 meter mang?

I can run marathons for record time but it takes me 1-2 mins to run a 100 meter dash.

If it took you 1 minute to run every 100 meters in a marathon you would be a horrible horrible marathon runner

i'm no expert, but i know i've read this before:
humans don’t actually express the super-fast twitch fibers, type IIb. We possess a slightly slower counterpart called type IIx

Pette D, Peuker H, Staron RS. The impact of biochemical methods for single muscle fibre analysis. Acta Physiol Scand. 1999 Aug;166(4):261-77. Review.


that is the reference that kiefer gives (not saying he is the end all be all). i don't have access to the full citation

Not only that but cross sectional studies using elite olympic lifters or powerlifters show that we express more IIa than IIx anyways, because neither Olympic lifting nor powerlifting stimulates IIx hypertrophy as much as it does IIa

Fry in the JSCR 2003 did two papers on it not going to fully cite them


Either way don't worry about fiber types they are a waste of your thoughts

[VVoIverine]

Sounds like it's mental. Start training heavier in the 5-12 rep range and see what happens.

[androstan]

Sounds like it's mental. Start training heavier in the 1-6 rep range and see what happens.

fixed

[VVoIverine]

fixed

I wouldn't go under 5 unless your peaking for a meet. You build your base in the gym and display it in competition, reps reps reps

[Jason2459]

I wouldn't go under 5 unless your peaking for a meet. You build your base in the gym and display it in competition, reps reps reps

You're in the wrong forum.

[VVoIverine]

You're in the wrong forum.

uhh how?

http://www.jimwendler.com/2012/10/th...s-paul-carter/

[Jason2459]

uhh how?

http://www.jimwendler.com/2012/10/th...s-paul-carter/

I'll take many other people's advice on training for strength and powerlifting over everything in that article and Paul Carter. Only reason why anyone knows of him is because of his association with Jim Wendler.

[arian11]

I'll take many other people's advice on training for strength and powerlifting over everything in that article and Paul Carter. Only reason why anyone knows of him is because of his association with Jim Wendler.

I've heard of him before but don't really know much about him. But I thought it was funny that an article saying low reps suck is on Jim Wendler's site whose ebook is all about 5s, 3s, and 1s.

[Jason2459]

I've heard of him before but don't really know much about him. But I thought it was funny that an article saying low reps suck is on Jim Wendler's site whose ebook is all about 5s, 3s, and 1s.

I never heard of him until his promotion on Jim's site and trying to be like a cheap knock off of Jamie Lewis.

[Jason2459]

Working reps are not bad. High reps are good for recovery. But when looking at at training maximum strength as in strength speed, not strength endurance, you have three main methods maximum effort, dynamic effort, and repetitive effort. Max effort develops strength speed. Dynamic speed strength, and Repetitive Effort Strength Endurance. The first two gives you the most bang for the buck in powerlifting.

Not to say Repetitive effort can not be used or not needed and when used should be used in the proper weight/rep ranges. Max effort you are looking at above 90% training, Dynamic effort under 80% and Repetitive effort generally around that 80% ranges. There are many studies, real world examples, and charts that have been used. The most common and famous is Prilepin to break down how many reps should be optimally be done based on roughly the % of your 1RM to do. Mike T with his RPE scale has gotten really popular as well. Each individual then needs to figure out how to program this out into a yearly periodization structure. Many people can't do this or just don't want to do this and just go get a cookie cutter program that tells them exactly what to do.

[Black_Spit]

I never heard of him until his promotion on Jim's site and trying to be like a cheap knock off of Jamie Lewis.

Thats how I became familiar with him too. I read his blog every other week or so when I think about it.

Like literally everybody giving their opinion on the internet, he has insightful ideas and some garbage on there.

Kinda hard to read sometimes though bc he rambles a lot and curses so much that you have to dig for the gems. But they're in there if you care to read through.

[Jason2459]

Thats how I became familiar with him too. I read his blog every other week or so when I think about it.

Like literally everybody giving their opinion on the internet, he has insightful ideas and some garbage on there.

Kinda hard to read sometimes though bc he rambles a lot and curses so much that you have to dig for the gems. But they're in there if you care to read through.

Yeah, it gets old. I hadn't checked it out in a long time. I just went there and it's funny, his training consists of mostly all 5,4,3,2s and the occasion single for his main lifts...I'm not seeing the 6+ rep ranges advocated.