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#1 |
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Registered User
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Bench Press
When doing 1x20 and 2x15 on a flat bench what percent of my max should I be using?
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#2 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,432
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15 is 62.5% of your 1RM and 20 is 60% of your 1RM (aprox.....the further away fomr your 1RM you go the harder it is to guess)
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#4 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,432
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1 RM = 1 rep maximum
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#13 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,405
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15 and 20 reps are pushing the endurance territory. Neither amount of repititons is very good for strength or mass. Mass gaining usually optimal in the 6-12 or 8-12 range. Strength gains come when doing less than that.
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The only time it's bad to feel the burn is when you're peeing...
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#14 |
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Pizza the Hut
Super Moderator
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If you want strength you need to lift heavy, if you want endurance you lift light for long periods. I am trying out very heavy, low volume (not HIT low though). I am going to try a 1RM tomorow with the rest of the sets being no higher than 4 reps.
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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#15 |
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Pimp Gimp
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I also define strength as the ability to lift a maximal weight for 1 rep, or a 1RM. If that is how you define strength, then train your 1RM. Lots of heavy weights for low reps (and when I say low I mean because you can physically only do 2-4 reps) and vary the ROM.
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yay.
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