How are you supposed to know your max bench?

**remifontaine** · 10-15-2004, 08:06 AM

When you calculate your max bench, is there a person to help you initially lift the bar or not?

**nykwan** · 10-15-2004, 08:09 AM

If someone helps you lift it, or actually even touches the bar during your lift, then you didn't lift it.
And it isn't really calculated. Your max is a weight that you actually lifted.

**GGHT** · 10-15-2004, 09:13 AM

Originally Posted by nykwan

If someone helps you lift it, or actually even touches the bar during your lift, then you didn't lift it.
And it isn't really calculated. Your max is a weight that you actually lifted.

I can't stand people who help too early. It screws up the rest of your lift.

**zackmurphy** · 10-15-2004, 09:22 AM

Originally Posted by remifontaine

When you calculate your max bench, is there a person to help you initially lift the bar or not?

If you want to know your actual, successful 1RM, then you have to lift the bar your bad self.

If you're just trying to guesstimate it, use the 10RM rule. Your 10RM is roughly 75% of your 1RM. So if you bench 150 for 10 reps, 150 divided by .75 = 200. 200 would be (approximately) your 1RM. I have yet to find someone for whom that isn't extremely accurate (within 5 or 10#).

So find the weight that takes you to 10 reps but not 11, and tun the numbers.

**JustBrowsin** · 10-15-2004, 10:15 AM

Get under the bar and push it off your chest and you'll know. A spotter is a no-brainer, and there's nothing wrong with getting initial 'lift off' so long as you lower and raise the bar through the full range of motion on your own.

**$AJ** · 10-15-2004, 10:41 AM

other than unracking it, if somebody helps u it doesn't count

u can use a 1 rep max calculator, but that'll only give a rough estimate, usually wrong if you use anyhting > 4ish reps.

**nykwan** · 10-15-2004, 10:49 AM

Originally Posted by $AJ

usually wrong if you use anyhting > 4ish reps.

That's what I see too.

**zackmurphy** · 10-15-2004, 10:53 AM

Originally Posted by $AJ

other than unracking it, if somebody helps u it doesn't count

u can use a 1 rep max calculator, but that'll only give a rough estimate, usually wrong if you use anyhting > 4ish reps.

Welcome back. Happy to see a longer than normal post from you.

I'd beg to differ on the inaccuracy of the 10RM tests. On certain (more slow twitch) movements, it loses accuracy, but on any group where it's about 50/50 ST/FT, it should be pretty much on.

**nykwan** · 10-15-2004, 12:46 PM

Originally Posted by zackmurphy

Welcome back. Happy to see a longer than normal post from you.

I'd beg to differ on the inaccuracy of the 10RM tests. On certain (more slow twitch) movements, it loses accuracy, but on any group where it's about 50/50 ST/FT, it should be pretty much on.

I don't think most people, if any, know their muscle's ST/FT fiber breakdown.

**zackmurphy** · 10-15-2004, 12:50 PM

Originally Posted by nykwan

I don't think most people, if any, know their muscle's ST/FT fiber breakdown.

Of course not - they don't have to know their own breakdown. This an estimate, not a final number for your taxes. Don't get bogged down in the exactitude of detail when it's not a detail issue.

Besides, most of us are within a few percentage points of the middle of the bell curve on ST/FT ratios, and those are well known.

**Mark1T** · 10-15-2004, 12:58 PM

When I'm benching, and someone asks me, "Hey, you want a lift?" I say, "No."

I actually hate it when someone gives me a lift. I also say, "I got it."

Couple reasons for me at least: (1) I want to honestly say I lifted the thing. If I can't lift the weight myself, then it is my fault, and I didn't get it.
(2) Alot of guys when they give lifts, they help too much, and the weight drops down, killing your entire rep or set. That p's me off.

So, please don't ask me if I want a lift

Sorry this does not answer the original question. Kind of got into a tangent.

**nykwan** · 10-15-2004, 01:43 PM

Originally Posted by zackmurphy

Of course not - they don't have to know their own breakdown. This an estimate, not a final number for your taxes. Don't get bogged down in the exactitude of detail when it's not a detail issue.

Besides, most of us are within a few percentage points of the middle of the bell curve on ST/FT ratios, and those are well known.

Exactly, since we are all close to those ratios, those ratios are irrelevant for the calculation. Unless you're saying that if the calculations don't work for someone, then they don't have those ratios - which I highly doubt.
According to the calculations, I can bench 300lb since I can do 225 x10. The best I did a couple months ago was 275lb. That's not really close. So again, I think that If you use the calculators at lower reps, it is much more accurate, and it's not accurate at 10reps.

**zackmurphy** · 10-15-2004, 01:59 PM

Originally Posted by nykwan

Exactly, since we are all close to those ratios, those ratios are irrelevant for the calculation. Unless you're saying that if the calculations don't work for someone, then they don't have those ratios - which I highly doubt.
According to the calculations, I can bench 300lb since I can do 225 x10. The best I did a couple months ago was 275lb. That's not really close. So again, I think that If you use the calculators at lower reps, it is much more accurate, and it's not accurate at 10reps.

This is becoming a far bigger issue than it deserved. I just gave a general 1RM tool - not saying I can guarantee a rep for someone at the weight that forumla gives. It's an approximate, and I suggested earlier it would get you within 10%. And 275/300 is less than 10%.

And as you know, I'm sure, any number of things can account for one more or less rep in any given day. There is routine fluctuation, and your 10RM could just as easily have been 265 or 285.

**FishFLA** · 10-15-2004, 02:23 PM

should u let the bar touch your chest. i have a habit of stalling when at chest and screws me up. so i bring down bout an inch from chest, would that still count as a max?

**zackmurphy** · 10-15-2004, 02:24 PM

Originally Posted by FishFLA

should u let the bar touch your chest. i have a habit of stalling when at chest and screws me up. so i bring down bout an inch from chest, would that still count as a max?

It should just touch your shirt, and not your chest, imo. If you know what I mean. Your chest should never absorb any of the weight, but you do have to go all the way down.

**BigRob** · 10-15-2004, 02:38 PM

Theres nothing wrong with a lift off. You still lifted the damn weight. Just because someone helps you lift the bar out to your resting position, doesnt mean that you never lifted it.
People are allowed to have liftoffs in powerlifting comps.

**$AJ** · 10-15-2004, 03:51 PM

Originally Posted by FishFLA

should u let the bar touch your chest. i have a habit of stalling when at chest and screws me up. so i bring down bout an inch from chest, would that still count as a max?

unless you've got shoulder problems, try to touch your chest...not bounce, touch.

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