Thread: problem on bench press

probably

Depends on your rest periods, but losing endurance and strength during the workout is part of the workout. We are not machines, we get tired.

Try doing :
60-15
80-6
100-failure
100-failure

I would rarely ever touch 15 reps even for a warmup, no point unless you are simply trying to wear yourself down.

Originally Posted by Mudge

We are not machines, we get tired.

Speak for yourself.

your muscle endurance (don't know if thats really the correct way to put it) will improve over time. I like straight sets myself, i just warm up then pick whatever weight i'm going to working with that will keep me in my desired intensity and hit it, if i got stronger i'll throw some more wieght on otherwise its straight sets.

Question is, do you want to work toward muscular endurance or muscular strength?

Regardless of training goals, lets make a few things clear. First of all, you're not stating how close to failure you're taking the 80's for 12. If you hit positive muscular failure at 12 reps, then chances are you're not going to be able to perform another consecutive set of 12 with the 80's.

About warmups, I am a fan of taking a lighter weight, and doing a few sets of 6-8. Basically just to get my joints ready, and to get blood flowing.

I would rarely ever touch 15 reps even for a warmup, no point unless you are simply trying to wear yourself down.

Agreed.

If you want strength train for it. Some of the training is simply getting the body to use a larger percentage of your muscle fibers, so you could become stronger and not see your endurance increase at all. The max calculators on the net remain pretty accurate for me, depending on the movement and my rest periods my reps may go UP during sets or they may even go down as much as 3-4, it really depends. If I raise the reps on benches then I may only lose a single rep between each set at best.

My warmups are similar MonStar. On some movements I will count a heavier warmup as a set, like my rows and leg presses. On benching my heavier warmups become singles, i.e. 315x1.

12 reps though for full sets is high if you want strength, all you really do is wear yourself down IMO. 10 reps for me on most movements is a high rep set.

it all comes down to how quickly your ATP levels come back up.

regarding ATP - the primary energy-producing molecule for bursts of vigorous muscle contraction is adenosine triphosphate (ATP). ATP releases energy at the time it breaks apart, loses a phosphate atom, and forms adenosine diphosphate (ADP). The body only maintains a supply of ATP sufficient to last a few seconds. The body replenishes ATP from another molecule: creatine phosphate (CP), which provides a replacement phosphate atom so that ADP recycles as a new ATP molecule. Larger reserves of CP (sometimes known in the literature as phospho-creatine: PCr) produce greater efficiency and capacity for muscle performance. Creatine also buffers lactic acid production, thereby reducing muscle fatigue. After CP is utilized by the muscles, the resultant creatine byproduct is transported by the blood to the kidneys, and excreted in urine as creatinine.

because of this, youll notice that when youre taking creatine your levels come back up much faster and you can hold out for more sets.

well i want muscle strength..but im also cutting and trying to burn fat...so i heard its good to keep rest time 30 seconds...even though i feel like i need more.

Originally Posted by joey2005

I start off with 80 lb dumbells on flat bench for my first set of 12. Very easily done. NOw when I go for 10..seems to be much harder..even still using 80's..so I end up using the same weight for 12,10,8.6 ....is this normal?

YOu could use more weight each set, but I can tell your probably waiting 2 minutes tops between each set. If your worried about using more weight, buy a stop watch and time yourself. Your probably not waiting as long as you may think. Try waiting 1 minute after your warmup set and than 2 minutes if it was a mediocre set and than wait 2.5-3 minutes for a heavy set. If I'm going all out on a set I wait anywhere from 3-4 minutes. Surprisingly I still have a pump.

bro, if your trying to get bigger and cutt at the same time. Good luck

If you want strength your reps are too high and 30 seconds is nowhere near long enough.

so if your cutting...you cant train for strength? i thought that it didnt matter how many reps and what not ....