Thread: Intensity>Reps

Originally Posted by Raz

I'm confused with working my intesity out and rep range.

How do they pair together? I cant explain this properly dammit!

You see I'm patheticly poor at Maths, and its took me months to work out percentages.

So, intensity is measured by your 1rep max. Ok got it. So say goal is hypertrophy and on DB bench my 1rep max is 30kg each DB. Next, 30x0.75=22.5, thats 75% of my 1rm. Right okay, so I lift this weight. How many reps should I do? Becoz goal is hypertrophy I aim for 12 reps, get 12, higher the weight next set aim for 10. Stop at 8 or 6 on big lifts.

So the rep ranges are still determing what I lift arnt they?

Do you get what I mean?

1) why are you testing your 1RM in a DB bench press?

2) No, intensity dictates the reps. For each intensity level in relation to your 1RM there is a rep maximum:

100% = 1RM
95%= 2 RM
90%= 4 RM
85%= 6 RM
80%= 8 RM
75%= 10 RM
70%= 12 RM
62.5%= 15 RM

got it?

Originally Posted by P-funk

1) why are you testing your 1RM in a DB bench press?

2) No, intensity dictates the reps. For each intensity level in relation to your 1RM there is a rep maximum:

100% = 1RM
95%= 2 RM
90%= 4 RM
85%= 6 RM
80%= 8 RM
75%= 10 RM
70%= 12 RM
62.5%= 15 RM

got it?

Got it! Yea I needed that list! I know I sound dumb its just my way of thinking! But P, say I'm working at my 75% of my 1rm and that should be 10reps what if I can push out 12 or over. Wouldn't this mess the whole point of intensity up?

And what ya mean why have I worked out my 1rm for bench press? I did it so I could determine my other %'s.

Originally Posted by Raz

Got it! Yea I needed that list! I know I sound dumb its just my way of thinking! But P, say I'm working at my 75% of my 1rm and that should be 10reps what if I can push out 12 or over. Wouldn't this mess the whole point of intensity up?

And what ya mean why have I worked out my 1rm for bench press? I did it so I could determine my other %'s.

The intensity is a guidline. It is not exact. Also, the further from your 1RM that you go, the more the scale is off. And, those are straight reps. A true 10RM is 10 reps on a constant tempo. You might be able to do 12 reps if you rest pause your way there. So, take that into consideration.

The DB bench press doesn't lend itself well to 1RM testing. You can do something like a 5RM and then determine that entire scale off a precieved 1RM by doing the math.

Originally Posted by P-funk

The intensity is a guidline. It is not exact. Also, the further from your 1RM that you go, the more the scale is off. And, those are straight reps. A true 10RM is 10 reps on a constant tempo. You might be able to do 12 reps if you rest pause your way there. So, take that into consideration.

The DB bench press doesn't lend itself well to 1RM testing. You can do something like a 5RM and then determine that entire scale off a precieved 1RM by doing the math.

Right I undertand it now. Thanks alot P.

Good point about the DB press. I definately see what you mean. So is testing the barbell bench press for a 1rm better? At the gym I attend for the time being they have no BB's just DB's. But hopefully for Xmas I get a home gym with BB and Squat Rack!

Originally Posted by Raz

Right I undertand it now. Thanks alot P.

Good point about the DB press. I definately see what you mean. So is testing the barbell bench press for a 1rm better? At the gym I attend for the time being they have no BB's just DB's. But hopefully for Xmas I get a home gym with BB and Squat Rack!

BB bench press would be better.

Again though. If your main goal is hypertrophy (and for the vast majority of people) there really is no need to test your limit strength. A 5RM should be able to give you an idea of where you are strength wise and be able to help dictate which direction your training should go.