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Bench Press, 4 to 1 reps
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12-19-2000, 04:49 PM
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#1 |
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Guest
Posts: n/a
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Bench Press, 4 to 1 reps
Have any of you tried two good warm ups followed by a weight that you can only get 4 good reps with? Followed by adding more weight until you can only do 1 or 2 reps. I am trying to get my bench up and am trying this. I normally pyramid and try to go 12-10-8-6reps.
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12-19-2000, 07:02 PM
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#2 |
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Guest
Posts: n/a
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Yes I have treid this but only when testing my max or using other training methods.
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12-19-2000, 07:46 PM
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#3 |
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Registered User
Join Date: Dec 2000
Location: Ohio
Posts: 15
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I hear that doing low reps like what you are suggesting do help get your strength up, and maybe up it to 2 or 3 sets of 1 or 2 reps.
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12-19-2000, 10:16 PM
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#4 |
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Registered User
Join Date: Nov 2000
Location: PA
Posts: 211
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For a while I tried a work out called the "Power Matrix" I got it from an old issue of Musclemag, anyway, the sets were really low reps like, 8,5,3,1,1,1,5 Those 3 singles really kicked my butt. I had really great gains while I used this type of routine.
-Crowman ------------------ MASS ABOVE ALL |
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12-20-2000, 09:17 AM
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#5 |
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I'm Dead Sexxxxy!!
Elite Member
Join Date: Dec 2000
Location: Canada
Posts: 4,970
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I'm using a similar method right now, It consists of about 5 total working sets,(after warmup) the first two are sets of 5 reps, up the weight, for another 2 sets of 3 rep, up the weight for one last set of 1 rep.
it alternates bi weekly with a higher rep lower weight workout and is working well so far for getting my bench weight up. I got it from one of those "Add 50lb to your bench" routine's. |
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11-08-2005, 01:11 AM
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#6 | |
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10.5 out of 10
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Quote:
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11-08-2005, 01:28 AM
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#7 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,434
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If I'm going for a 1RM, then I just warmup and go for it. I don't like to preceed a 1RM attempt with a 4RM attempt. If I'm trying to train maximal strength, then I don't want to fatigue the muscle before hand.
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The only time it's bad to feel the burn is when you're peeing...
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11-08-2005, 01:35 AM
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#8 |
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Gym ratt/Part-time pimp
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injury comes from improper from, not from lifting near maximum loads...
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Dumbest statement made in the Anabolic Zone for Nov
TBD ----------------------------------------------------- What you talking about Willis ? |
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