Thread: ~Perfect Way To Max-Out~

your arms won't get worn out if your working warm up sets are under 5 reps per weight. option #1 looks good IMO.

What is your target max? Keep going up, is a little vague. Are you expecting 195 or 200?

Hard for me to guess what those weights feel like to you, but I'd go for:

135x6
165x1
195/200 attempt

When I was more injury prone I went as high as 7 warmup sets.

I like the Westside style of warmup up to a maximal effort lift. Let's say you're shooting for 205; a warmup might look something like this:

45 x 3
95 x 3
135 x 3
165 x 1
185 x 1
205 x 1

Needless to say, you don't have to really rest in between warmup sets, except maybe your last two. However, I would rest a couple of minutes between the last warmup set and your max attempt. If you hit your max attempt with relative ease and want to go for 5-10 pounds more, then just wait 3-5 minutes afterwards before making the attempt.

Originally Posted by CowPimp

I like the Westside style of warmup up to a maximal effort lift. Let's say you're shooting for 205; a warmup might look something like this:

45 x 3
95 x 3
135 x 3
165 x 1
185 x 1
205 x 1

Needless to say, you don't have to really rest in between warmup sets, except maybe your last two. However, I would rest a couple of minutes between the last warmup set and your max attempt. If you hit your max attempt with relative ease and want to go for 5-10 pounds more, then just wait 3-5 minutes afterwards before making the attempt.

the lastime i maxed i got 185 and what should i do when i do 185 again should i jump to 190,195,or 200?

i'm just worried about getting tired or something and won't be able to do my best

You have to make a guess as to how much stronger you are. If you dont get 195, maybe you will get it the next time. If you are hoping for 200 in 9 days I'd go for 195. I'd suggest at least 3 minutes before your 1RM attempt.

how much do you guys suggest lifting once you know ur 1rm

for example lets say i can put up 200 for 1rm for bench press....

What should the normal sets and weight be adjusted too once you know the 1rm?

whats 80% of 200?

Originally Posted by FranktheTank

how much do you guys suggest lifting once you know ur 1rm

for example lets say i can put up 200 for 1rm for bench press....

What should the normal sets and weight be adjusted too once you know the 1rm?

I generally don't suggest going any lower than about 65% of your 1RM for any working sets. That equates to something like your 15RM. Going a little lighter on occasion for deloading purposes or for certain body parts which tend to be inherently slow twitch fiber dominated is not such a bad idea though.

Originally Posted by CowPimp

I generally don't suggest going any lower than about 65% of your 1RM for any working sets. That equates to something like your 15RM. Going a little lighter on occasion for deloading purposes or for certain body parts which tend to be inherently slow twitch fiber dominated is not such a bad idea though.

Thanks Cow, always wanted to know that.....lol probably would have helped to know of this sooner....

Originally Posted by muscle_01

whats 80% of 200?

80*2=160

At my age I no longer max out as it just find injuries for me. I measure my strength by just going up in weight on sets and reps. Could care less if I bench 300 or 400 for 1. I know I'm way over 300 by how many reps I can get 280 on the incline. 280 x 11 at the present time on my last set. I have a total of three working sets. Med sets, heavy sets and light sets in order.

Originally Posted by Tough Old Man

At my age I no longer max out as it just find injuries for me. I measure my strength by just going up in weight on sets and reps. Could care less if I bench 300 or 400 for 1. I know I'm way over 300 by how many reps I can get 280 on the incline. 280 x 11 at the present time on my last set. I have a total of three working sets. Med sets, heavy sets and light sets in order.

So do you think it matters what order you perform a set?

for example going from light to heavy or vice versa...

He carries that specific order because of the type of training involved. His light set is around 15 reps, which would tire you out for anything heavier, so likewise I'd be doing them last.

So, his training is different than yours.

lol i havent done barbell bench in forever .. about 2 years. The reason is i always lift alone, never once had a partner. Now that ive gotten bigger and stronger, im like curious as to what i could probably max on the bench.