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2005/06/07, 10:42 PM
Hello all...
I have a question about sets for the bench press. I'm trying to go for mass and the rep scheme I follow is 10, 8 ,6 ,6. I believe in trying to gain mass, I need to pick a weight that I can "barely" complete each set.
After warming up with an empty bar, I do:
1st set with 35's x 10
2nd set with 40's x 8
3rd set with 45's x 6
4th set with 50's x 6 (can't complete set; fatigued by then)
>So basically, every set, I'm going up 10 lbs. Is this the right way to approach the bench press? I have made some gains, but want to make sure I am optimizing my time. It sucks waiting a whole week to get back at it...
>I'm thinking that if I go lighter during my first two sets, I could go heavier during the last two which are the most imporatant to tear the muscle right?
>I'm confused... am I doing things right or do I need to go lighter during my first two sets?
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2005/06/07, 10:59 PM
hmm.....you could do that....or go up every week....
example
week 1 50% of your max 10 times 4 sets
week 2 60% of your max 8 times 4 sets
week 3 70% "
so go up every week 10% or stay at the % till you get the reps
or you can do what your doing....which is fine...your only going up 5lbs......a set 35, 40, 45, 50? I'd do 10....35 45 55 65...
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gravity is not a law, only a obstacle
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2005/06/08, 03:11 AM
Thanks for the reply biga.
I like the alternative... I'm just curious on how I'm supposed to approach the first exercise for a muscle group.
In theory, I should be able to lift "heavier" on my last 2 sets if my first 2 sets are "lighter" right?
>> So what is more beneficial for mass building; 4 sets of bench press that are challenging OR the last 2 sets (at a heavier weight) being challenging?
Like I posted, I'm currently doing:
warm up (empty bar) 15x
1st set: 115x10
2nd set: 125x8
3rd set: 135x6
4th set: 145x6* * can't finish set
Would it be better to go lighter for the first two sets or is what I'm doing better*?
I appreciate your input biga; i'm just curious what others have to say because I have heard different POV.
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2005/06/08, 08:59 AM
That to me looks fine......but if your doing 2 sets of 6's at the end.......go up only 5lbs......
115/10
125/8
135/6
140/6
Since the last 6 your having trouble with.....
way I used to like to do my reps was as follows
I picked weight i could do...easily .....then picked the reps i wanted.....
100 *12
110 *10
120 *8
130 *6
140 *4
now i have the weight.....I would pick reps i wanted to shoot foor*(see above)
Now I would work out.....but i wouldn't get all my reps
100/12
110/10
120/7
130/4
140/2
my goal each week. was to add one rep to each of the following
after a few weeks......
100/15
110/11
120/9
130/7
140/6
now i've gotten more reps that i Planed.....its time to change weights.....bump 100 off its too light and move everything up one new slot.
110/12
120/10
130/8
140/6
150/4*
You have a new weight of 150 that yoru shooting for 4 reps......an dyoru old 4 rep is now your 6 rep! Same for the other slot...you have added 2 reps too all the slots
hope this makes sense.
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gravity is not a law, only a obstacle
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