Bench Press reps- How does this look?

[Eric_FXST]

I am trying to maximize my bench press, and this is what I have been doing:

Warm-Up Sets-
95# x 10
135# x 10

Bench-
155# x 8
175# x 6
185# x 4
200# x 1

Does this look like a good routine for maximum gains?

Eric.

[IronEagle86]

before your muscle building sets, add in at least 2 acclimation sets

for the muscle building sets, I dont suggest adding on weight after each set.. like pyramiding... put on a heavy weight you can only do 4-6 times, thats how you overload a muscle properly

[Eric_FXST]

So you are saying something like this would look better?

Warm-Up Sets-
95# x 10
135# x 10

Bench-
175# x 6
175# x 4
175# x 2-4
200# x 1


I always like to finish with a one rep max.
Eric.

[IronEagle86]

WARM UP:

first set - 12 reps
second set - 10 reps

ACCLIMATION (MUSCLE PREPARATION) SETS:

first set - 6 reps
second set - 3 reps

MUSCLE BUILDING SETS:

however many sets you're going to do.. 4-6 reps each

if you want to do a 1 rep max at the end, go for it

but I find 4-6 reps each set, with the same heavy weight works best

[Viking22]

My bench routine:

135: 1x8

245: 3x6

When I can complete 3 sets of 6, I'll bump it up 5 lbs

Simple and effective for me. Not sure why people do all these sets at a weight they can handle easily. Wasted time imo.

[scott_donald]

for maxing i would do a couple armup then a couple of 3 reps then build up doing single three or four sets....on the last hitting you full max...

[muscleandgains]

i usually do a warmup set then 3working sets with 8-10 reps.
So youre saying that for my chest to grow i should do reps in the 4-6range?why is this better?

[scott_donald]

Originally posted by muscleandgains
i usually do a warmup set then 3working sets with 8-10 reps.
So youre saying that for my chest to grow i should do reps in the 4-6range?why is this better?

well the original question was for maxing...

everyone has their ideal rep range for them...

[BPP]

if you go to a one rep MAX every workout your CNS will hate you and your gains will cease to exist

[muscleandgains]

Originally posted by scott_donald
well the original question was for maxing...

everyone has their ideal rep range for them...

so whats ideal for muslce building?4-6 or 8-10?

[scott_donald]

Originally posted by muscleandgains
so whats ideal for muslce building?4-6 or 8-10?

everyone is different but i find for me it is 6-8... but yet again i am getitng great gains right now trying a differnt method....of using two rep schemes.. guess it trial and error....

[Tim]

I agree that pyramiding is not the way to go. Start out with a heavy weight that you can do no more than 8 times. Do as many reps as you can (ie go to failure) with each set, keeping the weight the same. You will be able to do less reps each set.