Bench Press

blackcr125 · 06-14-2004, 04:44 PM

When doing 1x20 and 2x15 on a flat bench what percent of my max should I be using?

**P-funk** · 06-14-2004, 04:53 PM

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)

blackcr125 · 06-14-2004, 04:58 PM

What does RM stand for? (I'm a newbie)

**P-funk** · 06-14-2004, 04:58 PM

1 RM = 1 rep maximum

Saturday Fever · 06-14-2004, 05:09 PM

If you're looking for strength, doings sets like that is a total waste of time.

blackcr125 · 06-14-2004, 07:01 PM

What kind of sets wouldn't be a waste of time?

TaPo31 · 06-14-2004, 09:09 PM

I would recommend sets of 6-10

blackcr125 · 06-14-2004, 09:20 PM

When I do 2 sets of 6, should I be using enough weight to only be able to do 6 or 7 reps?

TaPo31 · 06-14-2004, 09:23 PM

PreMier · 06-14-2004, 09:29 PM

You training for strength or hypertrophy?

No flames SF

Saturday Fever · 06-14-2004, 10:52 PM

All I said was that from a strength perspective, set of 15 or 20 were useless.

If your goal is strength, you should take a look at Prilepin's Table and Westside.

blackcr125 · 06-14-2004, 11:35 PM

I'm training for strength.

**CowPimp** · 06-14-2004, 11:35 PM

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.

**Mudge** · 06-15-2004, 12:21 AM

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.

Saturday Fever · 06-15-2004, 02:27 PM

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.

06-14-2004, 04:44 PM	#1
blackcr125 Registered User Join Date: Apr 2004 Location: Orlando, FL Posts: 40 Photos: 1	Bench Press When doing 1x20 and 2x15 on a flat bench what percent of my max should I be using?

06-14-2004, 04:53 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	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)
	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

06-14-2004, 04:58 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	1 RM = 1 rep maximum
	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

06-14-2004, 05:09 PM	#5
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	If you're looking for strength, doings sets like that is a total waste of time.
	yay.

06-14-2004, 09:23 PM	#9
TaPo31 Registered User Join Date: May 2004 Location: Arizona Posts: 70 Photos: 4	Yes

06-14-2004, 07:01 PM	#6
blackcr125 Registered User Join Date: Apr 2004 Location: Orlando, FL Posts: 40 Photos: 1	What kind of sets wouldn't be a waste of time?

06-14-2004, 09:09 PM	#7
TaPo31 Registered User Join Date: May 2004 Location: Arizona Posts: 70 Photos: 4	I would recommend sets of 6-10

06-14-2004, 09:20 PM	#8
blackcr125 Registered User Join Date: Apr 2004 Location: Orlando, FL Posts: 40 Photos: 1	When I do 2 sets of 6, should I be using enough weight to only be able to do 6 or 7 reps?

06-14-2004, 09:29 PM	#10
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,083 Photos: 2	You training for strength or hypertrophy? No flames SF
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-14-2004, 10:52 PM	#11
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	All I said was that from a strength perspective, set of 15 or 20 were useless. If your goal is strength, you should take a look at Prilepin's Table and Westside.
	yay.

06-14-2004, 11:35 PM	#12
blackcr125 Registered User Join Date: Apr 2004 Location: Orlando, FL Posts: 40 Photos: 1	I'm training for strength.

06-14-2004, 11:35 PM	#13
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-15-2004, 12:21 AM	#14
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	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.
	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

06-15-2004, 02:27 PM	#15
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	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.
	yay.

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