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Bench Press, 4 to 1 reps

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Posted by: harms50208

Have any of you tried two good warm ups followed by a weight that you can only get 4 good reps with? Followed by adding more weight until you can only do 1 or 2 reps. I am trying to get my bench up and am trying this. I normally pyramid and try to go 12-10-8-6reps.


Posted by: mac sloan

Yes I have treid this but only when testing my max or using other training methods.


Posted by: Time + Patience

I hear that doing low reps like what you are suggesting do help get your strength up, and maybe up it to 2 or 3 sets of 1 or 2 reps.


Posted by: crowman

For a while I tried a work out called the "Power Matrix" I got it from an old issue of Musclemag, anyway, the sets were really low reps like, 8,5,3,1,1,1,5 Those 3 singles really kicked my butt. I had really great gains while I used this type of routine.

-Crowman

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MASS ABOVE ALL


Posted by: Scotty the Body

I'm using a similar method right now, It consists of about 5 total working sets,(after warmup) the first two are sets of 5 reps, up the weight, for another 2 sets of 3 rep, up the weight for one last set of 1 rep.
it alternates bi weekly with a higher rep lower weight workout and is working well so far for getting my bench weight up.

I got it from one of those "Add 50lb to your bench" routine's.


Posted by: god hand

Quote:
Originally Posted by crowman
For a while I tried a work out called the "Power Matrix" I got it from an old issue of Musclemag, anyway, the sets were really low reps like, 8,5,3,1,1,1,5 Those 3 singles really kicked my butt. I had really great gains while I used this type of routine.

-Crowman

------------------
MASS ABOVE ALL
Good way to injury yourself!


Posted by: CowPimp

If I'm going for a 1RM, then I just warmup and go for it. I don't like to preceed a 1RM attempt with a 4RM attempt. If I'm trying to train maximal strength, then I don't want to fatigue the muscle before hand.


Posted by: LAM

injury comes from improper from, not from lifting near maximum loads...


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Bench Press, 4 to 1 reps


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