How many sets of 3 reps should I do for Bench?

[sunyatasamsara]

I'm trying to get a stronger 1 rep max. I tried 5•5 and loved it but plateaued after 4 weeks. Do y'all know the other standard for reps and sets? I think for high reps you do 3•8-10 so I guess the lower the reps the more sets you do? I heard a guy saying on here to do 6•3 and another said 5-6•3. I was wondering what's the standard on that? or what works best for 3 rep sets? There was even another guy who was strong claiming do 3•3.

[chazzy1864]

There is no real set standard, it is whatever you want to do.

I personally would do 6x3.

[labradarep]

Sets & reps are inversely proportional. Therefore, the higher the reps the less sets you need to perform. The lower the rep range the more sets you need. Reason being is that Time under tension has a threshold that needs to be met to elict the physiological effect you are trying to enhance.

In layman's terms you should probably start with 6 sets of 3 reps. (Some people can handle 10X3). Keep the rest intervals to 180-210 seconds. If you pair this chest (push) exercise with a Back (pull) exercise you can get away with 120 second rest intervals between each exercise.

[matjusm]

I believe the thing you're looking for is Prilepin's table:

[sunyatasamsara]

There is no real set standard, it is whatever you want to do.

I personally would do 6x3.

Worked perfect, on the last set my arms where shaking.

[zacharoni16]

Worked perfect, on the last set my arms where shaking.

180 second for rest isn't that too much? I usually try to go no more than a minute rest between.

[GiverRealGood]

180 second for rest isn't that too much? I usually try to go no more than a minute rest between.

Try doing 2 sets of waves:

Say your 2 RM is 200 lbs

Wave 1 = 4X175lbs
3X185 lbs
2X195 lbs

Wave 2= 4X185 lbs
3X195 lbs
2X205 lbs

Take 3 minutes rest between sets, for the first start around 85% of the 2 RM, but don't overload cause Wave 2 will be heavier.

[CaliforniaKing]

Try doing 2 sets of waves:

Say your 2 RM is 200 lbs

Wave 1 = 4X175lbs
3X185 lbs
2X195 lbs

Wave 2= 4X185 lbs
3X195 lbs
2X205 lbs

Take 3 minutes rest between sets, for the first start around 85% of the 2 RM, but don't overload cause Wave 2 will be heavier.

I've never tried waves before. Did they work well for you? Would it be fine to do 2 waves of 2 sets, for a total for 4 sets, instead of 6?

[chazzy1864]

180 second for rest isn't that too much? I usually try to go no more than a minute rest between.

Rest should be dictated by your goals.

Generally when training with near maximal loads, you take longer rest periods.

[GiverRealGood]

I've never tried waves before. Did they work well for you? Would it be fine to do 2 waves of 2 sets, for a total for 4 sets, instead of 6?

They worked very well for me, its a good way to try increasing your heavy lifts every workout, as for 2 waves of 2 sets should work fine as long as you load the bar accordingly.

[Spire]

Chad Waterbury advocates 10x3 for both size and strength. I think the weight used is around 70% of your 1RM - you increase weekly on this until a deload is necessary.

Have a look at some of his articles on T-N*ation, it explains it in much greater detail than I just have.

[CaliforniaKing]

They worked very well for me, its a good way to try increasing your heavy lifts every workout, as for 2 waves of 2 sets should work fine as long as you load the bar accordingly.

Sounds good. I might give it a try on my bench press.

[sunyatasamsara]

Chad Waterbury advocates 10x3 for both size and strength. I think the weight used is around 70% of your 1RM - you increase weekly on this until a deload is necessary.

Have a look at some of his articles on T-N*ation, it explains it in much greater detail than I just have.

That's basically what I did. I did 195-6•3 maxed out after first set and got 220. Then I tried 6•3 for db incline bench with 75's but only got 4•3.

[randyandy555]

most people here seem to be recomending lots of sets but you said you wanted to get your one rep max up and that is something specific and very neuromuscular and it dosnt take many sets for muscles to adapt and improve their strenth. when you are useing reps this low you cant concern yourself too much with getting volume. If you try too many sets with the low reps you will likely burn out if you are useing heavy weight. If you use lighter weight its simply not as effective as it should be or would be with a really heavy weight. When going for strength you really shouldnt be breaking down the muscle, workouts should be short working one or two body parts per workout long rest periods 4-5mins just a few sets one exer per muscle group. I personaly do two or three (plus a single important set of 20-30). The main sets should be pushing ether how many reps you can do with that weight or the actual poundage every workout. you should come very close to failure if not meet it once per worout while still hitting your set and reps plann. As to how often you do this varies, two to three times a week but dont lift if you are sore.

[AHTTG]

I believe the thing you're looking for is Prilepin's table:

You are exactly right. % of 1rm, or how "heavy" you're lifting is the determining factor.

[Ironlife]

8-10 sets

[Xtr3me]

If I am going for definition I do 3 sets of 12 on a lower weight, and then for muscle gain, I do a much higher weight in 3 sets of 3-5 depending on how many I can lift.

personal preference as said

[boathead]

prilepin's table doesn't get much love around here. i know it was designed for olympic lifts, and i read somewhere that westside's louie simmons has adopted it's principles into his powerlifting programs, but not much going on in the bb world. how come?

[matjusm]

prilepin's table doesn't get much love around here. i know it was designed for olympic lifts, and i read somewhere that westside's louie simmons has adopted it's principles into his powerlifting programs, but not much going on in the bb world. how come?

Because its designed for increasing strength so its probably not as useful for a bodybuilder (though I suppose they could still use it) as it is for a strength athlete.

[Dominik]

Because its designed for increasing strength so its probably not as useful for a bodybuilder (though I suppose they could still use it) as it is for a strength athlete.

And why else would you be doing sets of 3 if it's not to increase strength (or power/speed)?

For a natural lifter, there is simply no way to build muscle beyond a certain point unless the weight is going up. Strength gains from low rep training can help drive up the weight used in the normal rep range, so it's still going to be of benefit to a bodybuilder.

[hey_papi85]

IMO:

If building strength is your goal you need to keep not only the reps low but also the sets. I don't know why people are recommending 6x3 or even more. At most you should be doing a 3x3, and it would probably be better if you just ramped up to a max double or triple, even a set of 5 would work. Follow that up with some heavy triceps work such as CGBP or floor presses.