Reply With Quote15 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)
Bench Press
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Thread: Bench Press
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06-14-2004, 04:44 PM #1Registered 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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06-14-2004, 04:53 PM #2Patrick ELITE MEMBER
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Optimum Sports Performance
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06-14-2004, 04:58 PM #3Registered User
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What does RM stand for? (I'm a newbie)
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06-14-2004, 04:58 PM #4Patrick ELITE MEMBER
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1 RM = 1 rep maximum
Optimum Sports Performance
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06-14-2004, 05:09 PM #5Pimp Gimp
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If you're looking for strength, doings sets like that is a total waste of time.
yay.
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06-14-2004, 07:01 PM #6Registered User
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What kind of sets wouldn't be a waste of time?
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06-14-2004, 09:09 PM #7Registered User
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I would recommend sets of 6-10
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06-14-2004, 09:20 PM #8Registered User
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When I do 2 sets of 6, should I be using enough weight to only be able to do 6 or 7 reps?
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06-14-2004, 09:23 PM #9Registered User
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Yes
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06-14-2004, 09:29 PM #10happy sumo ELITE MEMBER
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You training for strength or hypertrophy?
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06-14-2004, 10:52 PM #11Pimp Gimp
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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.
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06-14-2004, 11:35 PM #12Registered User
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I'm training for strength.
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06-14-2004, 11:35 PM #13Fueled by Testosterone MODERATOR
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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.
The only time it's bad to feel the burn is when you're peeing...
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1RM Videos
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06-15-2004, 12:21 AM #14Super Moderator 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.
Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu
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06-15-2004, 02:27 PM #15Pimp 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.
yay.
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