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2002/10/31, 03:17 PM
Here is an example of what I'm asking. I max barbell bench 135 lbs. 10 reps. Should I do my 1st set 12 reps @ 95 lbs.(70% of max), 2nd set 6 reps @ 110 lbs., 3rd set 5 reps @125 lbs., and 4th set 4 reps @ 135 lbs.? And how much time should I allow between sets? Thanx for the advice
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2002/11/02, 12:46 AM
Find out what your barbell max is for just one rep. Then do percentages. This way if your one rep max is 200, and you want to do 3 sets of 8, do it at about 65% then on your last set just add 10ibs so your sure to break. Something along those lines is pretty helpfull I believe. Twiddle with the % to find out what works best at different amounts of reps.
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2002/11/02, 01:37 PM
Are you trying to build mass? If so, you may think along these lines. if your best set of 10 is 135, don't waste too much time doing lots of tiring sets. Get to your max soon, when you are fresher. I bet you see your benches go up 20 lbs. with this method. Warm up with a set of 12 at 65lbs. This should be very easy for you. it is meant as just that, to get a little blood flow to the muscle. Do another set, this time 8 reps with the same weight. Now, the next set do with 100, but only 3 reps. This is a set to acclimate the muscle to a little heavier weight. Now for a last "warmup" set, do 120 for 1 rep only. This is the acclimation set. Now, put on 150lbs., and do a set of 10! This is your work set, your gaining set. Follow with 2 more of these. Rest 2 to 3 minutes for full muscle recovery for your next set. See all sets should always be geared toward one thing and one thing only, and that is the muscle building process! Warming up with all those sets just takes away from your heavy work sets, and limits your growth in size and strength. Hope this helps.
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2002/11/05, 06:55 PM
How am I supposed to do 3 sets of ten reps @ 150lbs. after the warm-up sets if my max, fresh, is 10 reps @ 135lbs. Please explain.
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Quoting from bb1fit:
Are you trying to build mass? If so, you may think along these lines. if your best set of 10 is 135, don't waste too much time doing lots of tiring sets. Get to your max soon, when you are fresher. I bet you see your benches go up 20 lbs. with this method. Warm up with a set of 12 at 65lbs. This should be very easy for you. it is meant as just that, to get a little blood flow to the muscle. Do another set, this time 8 reps with the same weight. Now, the next set do with 100, but only 3 reps. This is a set to acclimate the muscle to a little heavier weight. Now for a last "warmup" set, do 120 for 1 rep only. This is the acclimation set. Now, put on 150lbs., and do a set of 10! This is your work set, your gaining set. Follow with 2 more of these. Rest 2 to 3 minutes for full muscle recovery for your next set. See all sets should always be geared toward one thing and one thing only, and that is the muscle building process! Warming up with all those sets just takes away from your heavy work sets, and limits your growth in size and strength. Hope this helps.
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2002/11/05, 06:56 PM
How am I supposed to do 3 sets of ten reps @ 150lbs. after the warm-up sets if my max, fresh, is 10 reps @ 135lbs. Please explain.
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Quoting from bb1fit:
Are you trying to build mass? If so, you may think along these lines. if your best set of 10 is 135, don't waste too much time doing lots of tiring sets. Get to your max soon, when you are fresher. I bet you see your benches go up 20 lbs. with this method. Warm up with a set of 12 at 65lbs. This should be very easy for you. it is meant as just that, to get a little blood flow to the muscle. Do another set, this time 8 reps with the same weight. Now, the next set do with 100, but only 3 reps. This is a set to acclimate the muscle to a little heavier weight. Now for a last "warmup" set, do 120 for 1 rep only. This is the acclimation set. Now, put on 150lbs., and do a set of 10! This is your work set, your gaining set. Follow with 2 more of these. Rest 2 to 3 minutes for full muscle recovery for your next set. See all sets should always be geared toward one thing and one thing only, and that is the muscle building process! Warming up with all those sets just takes away from your heavy work sets, and limits your growth in size and strength. Hope this helps.
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2002/11/05, 10:37 PM
You missed the whole point unfortunately...I told you that weight purposely, you will be able to increase your top bench by this following this method. The whole key is the warmup sequence. If you do the warmup like mentioned, then the point is after your final acclimation "set" of 1, instead of going to 135 for 10 reps, go to 150lbs. You will probably be amazed, because you will be able to do it instead of 135lbs. with this type of a warmup.
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