Rep range to push bench....

Uthinkso · 03-22-2007, 02:03 PM

Right now I do my bench with DB for both incline and decline, I max out at 60lb DB x6. I know my tri's are the culprit as I can't even do a single body weight dip to 90 degrees. I dfo assited dips on push day 3x10.

I'm presently losing fat, and want to work at pushing the bench up also. Would more sets with lower reps help?

Witchblade · 03-22-2007, 02:23 PM

Periodize. 4x6, 3x12, 3x9 Something like that.

AKIRA · 03-22-2007, 02:25 PM

For max strength 4x6 is good. Or Bill Starr's 5x5.

DOMS · 03-22-2007, 02:47 PM

Quote:

Originally Posted by AKIRA

For max strength 4x6 is good. Or Bill Starr's 5x5.

Great stuff!

Witchblade · 03-22-2007, 02:49 PM

I wouldn't do 5x5 on a cut. It's too taxing.

Uthinkso · 03-22-2007, 03:04 PM

Quote:

Originally Posted by Witchblade

I wouldn't do 5x5 on a cut. It's too taxing.

any retorts to the above statement???

DOMS · 03-22-2007, 04:03 PM

Quote:

Originally Posted by Uthinkso

any retorts to the above statement???

Hell no. I was just saying that the 5x5 is a great program. If you tried to cut while doing it, bad things would happen to you.

ReproMan · 03-22-2007, 04:05 PM

Quote:

Originally Posted by DOMS

Hell no. I was just saying that the 5x5 is a great program. If you tried to cut while doing it, bad things would happen to you.

I agree. It was too taxing for me and I was eating 4000 calories a day. Worked wonders for my strength though.

DOMS · 03-22-2007, 04:06 PM

Quote:

Originally Posted by ReproMan

I agree. It was too taxing for me and I was eating 4000 calories a day. Worked wonders for my strength though.

Can I get an "Amen!"?

I'm looking forward to trying it again. Maybe in a half-year or so.

Uthinkso · 03-22-2007, 09:02 PM

Quote:

Originally Posted by DOMS

Hell no. I was just saying that the 5x5 is a great program. If you tried to cut while doing it, bad things would happen to you.

Perhaps you could expand on this.....I can't see having a grizzly bench routine effecting fat loss.

slip · 03-23-2007, 12:49 AM

5x5 is hard on the body. I did it while on a cut, and when I look back, it was stupid. The loads are high, you are in caloric defecit. I gained strength well, but only because I hadn't done low rep stuff in my life, but blew a shoulder in my final workout. Not enough sleep, too much load, wasnt recovering well. Going for hard strength work while in a weakened state, just doesn't make sense.

I feel I would have lost fat better on a program with more reps/volume, still got down to 7's, but took too long, 4wks from 9.5% to 7's.

Try doing close grip bench, skullcrushers, or other things to add variety and help with the triceps. Maybe some bench lockout work.

**Gazhole** · 03-23-2007, 08:09 AM

Quote:

Originally Posted by Witchblade

Periodize. 4x6, 3x12, 3x9 Something like that.

This sort of periodization works really well for me.

DOMS · 03-23-2007, 12:46 PM

Quote:

Originally Posted by Uthinkso

Perhaps you could expand on this.....I can't see having a grizzly bench routine effecting fat loss.

Read what Slip wrote.

When you go maximal, and with a caloric deficit, you risk over-training, which includes injury.

Uthinkso · 03-23-2007, 08:06 PM

Quote:

Originally Posted by DOMS

Read what Slip wrote.

When you go maximal, and with a caloric deficit, you risk over-training, which includes injury.

Yeah I did read slips post, it made sense. He posted after my question.

Makes sense.

Double D · 03-23-2007, 08:08 PM

I know your weight and I wouldnt so much say that triceps are the culprit. You are a rather larger guy and to dip your bodyweight doesnt in no way equal the DB's you are pressing. I would work on building the entire upper body and not focus on one thing because there are so many things that come into play with benching.

KelJu · 03-23-2007, 08:09 PM

Quote:

Originally Posted by AKIRA

For max strength 4x6 is good. Or Bill Starr's 5x5.

I have never done 5x5, but I hear lots of people saying good things about the program.

Double D · 03-23-2007, 08:12 PM

Quote:

Originally Posted by KelJu

I have never done 5x5, but I hear lots of people saying good things about the program.

The thing about Starr is to many people dont have their program set up right to do it. They normally use to much intensity on the days they shouldnt. Stewart is a good person to talk to about this.

KelJu · 03-23-2007, 08:19 PM

Quote:

Originally Posted by Double D

The thing about Starr is to many people dont have their program set up right to do it. They normally use to much intensity on the days they shouldnt. Stewart is a good person to talk to about this.

Well, maybe later. I have too many issues with my current program to be adding more confusion on top of it.

Lawl it is unreal. The more I learn about training, the more I realize how little I knew.

Double D · 03-23-2007, 08:22 PM

Quote:

Originally Posted by KelJu

Well, maybe later. I have too many issues with my current program to be adding more confusion on top of it.

Lawl it is unreal. The more I learn about training, the more I realize how little I knew.

Dude I have just about got my NASM book read and damn thats exactly what I think as well! Threres so much info in that book its unreal.

Oh and I dont know if I came off wrong, but I dont think I was recomending 5x5 to you?

slip · 03-23-2007, 11:05 PM

I did my 5x5 really basic. Push/Pull twice per week, fantastic gains. Do it on a strength/bulk cycle though. Cant wait to go back.

**P-funk** · 03-23-2007, 11:14 PM

Quote:

Originally Posted by AKIRA

For max strength 4x6 is good. Or Bill Starr's 5x5.

is there a difference between 4x6 and 5x5?

AKIRA · 03-24-2007, 04:02 PM

Quote:

Originally Posted by P-funk

is there a difference between 4x6 and 5x5?

Yeah.

One's 24 reps, the other is 25 reps.

P-Funk =

Uthinkso · 03-24-2007, 07:13 PM

Quote:

Originally Posted by AKIRA

Yeah.

One's 24 reps, the other is 25 reps.

P-Funk =

For all the math majors here right

**P-funk** · 03-24-2007, 07:16 PM

Quote:

Originally Posted by AKIRA

Yeah.

One's 24 reps, the other is 25 reps.

P-Funk =

that wasn't the comment I was making.

What I was saying was that there is no difference between the two. It is pretty much the same intensity. One set x rep scheme is not more magical than the other.

If you are thinking about the difference between 4x6 and 5x5 you are splitting hairs.

AKIRA · 03-24-2007, 08:23 PM

I know.

Some people are so in tuned to semantics that sometimes you have to treat some things as different worlds and explain later that "there is no spoon."

**P-funk** · 03-24-2007, 08:50 PM

Quote:

Originally Posted by AKIRA

I know.

Some people are so in tuned to semantics that sometimes you have to treat some things as different worlds and explain later that "there is no spoon."

i agree.

03-22-2007, 02:03 PM	#1
Uthinkso Go on....DO IT!!! Elite Member Join Date: Oct 2003 Location: Detroit Posts: 1,304 Photos: 3	Rep range to push bench.... Right now I do my bench with DB for both incline and decline, I max out at 60lb DB x6. I know my tri's are the culprit as I can't even do a single body weight dip to 90 degrees. I dfo assited dips on push day 3x10. I'm presently losing fat, and want to work at pushing the bench up also. Would more sets with lower reps help? I do my best to focus on the task at hand, and give 100% in what I'm doing at the time. Nothing else matters except the task at hand.

03-22-2007, 02:23 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	Periodize. 4x6, 3x12, 3x9 Something like that. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

03-22-2007, 02:25 PM	#3
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	For max strength 4x6 is good. Or Bill Starr's 5x5. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-22-2007, 02:49 PM	#5
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	I wouldn't do 5x5 on a cut. It's too taxing. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

03-24-2007, 08:23 PM	#25
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	I know. Some people are so in tuned to semantics that sometimes you have to treat some things as different worlds and explain later that "there is no spoon." 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-23-2007, 12:49 AM	#11
slip Registered User Join Date: Jan 2006 Posts: 346	5x5 is hard on the body. I did it while on a cut, and when I look back, it was stupid. The loads are high, you are in caloric defecit. I gained strength well, but only because I hadn't done low rep stuff in my life, but blew a shoulder in my final workout. Not enough sleep, too much load, wasnt recovering well. Going for hard strength work while in a weakened state, just doesn't make sense. I feel I would have lost fat better on a program with more reps/volume, still got down to 7's, but took too long, 4wks from 9.5% to 7's. Try doing close grip bench, skullcrushers, or other things to add variety and help with the triceps. Maybe some bench lockout work.

03-23-2007, 08:08 PM	#15
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I know your weight and I wouldnt so much say that triceps are the culprit. You are a rather larger guy and to dip your bodyweight doesnt in no way equal the DB's you are pressing. I would work on building the entire upper body and not focus on one thing because there are so many things that come into play with benching.

03-23-2007, 11:05 PM	#20
slip Registered User Join Date: Jan 2006 Posts: 346	I did my 5x5 really basic. Push/Pull twice per week, fantastic gains. Do it on a strength/bulk cycle though. Cant wait to go back.

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