Thread: Would a weight set up like this suck?

I think you would injure yourself doing something like that. I think you would find you wouldn't be able to life 225 your first set anyway. Try it. My max is around 225. I do something like this:
135 x 10
185 x 6
205 x 2
225 x 1

I don't really bench anymore but thats what it used to look like.

Originally Posted by Doublebase

I think you would injure yourself doing something like that. I think you would find you wouldn't be able to life 225 your first set anyway. Try it. My max is around 225. I do something like this:
135 x 10
185 x 6
205 x 2
225 x 1

I don't really bench anymore but thats what it used to look like.

My max isn't 225. I was just using that as an example haha. I have tried close to my max for the first set after a warmup and actually completed almost 4 reps when I can usually only complete 2.

The set up you posted is what I normally do. I don't plan on changing either. I just was curious if doing the weights the opposite of what you posted would have any benefits.

Originally Posted by RasPlasch

Instead of doing a set working up to your max, would doing a set like this be worthless or affective... effective?



Like if you were bench pressing...


Warmup with 135

Then start with your max.. lets say its 225

225 - 1
205 - 3
185 - 5-8
165 - 8-10
135 - 10-15

Reps would vary but would doing something like that work or just be pointless?

If you can do a max of 225 after warming up with 135's then you should do better than 225 if you did your sets correctly.

I'll do bar only for two sets of 5.
Then 135 for 5
225 for 5 or 6
then 275 for whatever reps I can get unless I'm going for a max one rep. then I'll keep the reps lower so i don't use all my effort before the one rep attempt.

Doing a max single rep first may not be pointless, just not effective. IMO

I like to do both but with sets of 5. At the top is my 5 rep max. On the way up it's pretty much all warm up with plenty of rest between. On the way down I don't rest between sets. I do that every other time. On the alternating workout I do my 3 rep max 7 times(after the workup sets) with about five minutes between sets. I bench every 5 days.

I've been on this for 2 months now for bench. I've been moving up 10lbs every 10 days. One more month for the next plate at this rate. Not really, LOL. It's pretty brutal on an old guy like me. I'm taking a FULL five day rest and I'm on day 3. I gained 60lbs on my 3 rep max and lost 50lbs on my last 3rep day due to shoulder pain. I know I do to much volume but that's what I like. It's killing me to stay out the the gym, BTW.

It might be effective if your muscles need new stimulation? So if you really stall this could be an option.

No need to reinvent the wheel.

Originally Posted by RasPlasch

My max isn't 225. I was just using that as an example haha. I have tried close to my max for the first set after a warmup and actually completed almost 4 reps when I can usually only complete 2.

The set up you posted is what I normally do. I don't plan on changing either. I just was curious if doing the weights the opposite of what you posted would have any benefits.

i love this response...

cause everyone here cares what your max bench press is so much of course...

wouldnt want to tarnish that reputation

You are absolutely running the risk of injury, forget the max, if you want to increase your poundages in the bench, maybe something like this would help.
Warm ups: 135 for 3 sets of 5
155 for 1 set of 5
175 for 1 set of 5
195 for 1 set of 3
205 for 5 sets of 3. If you successfully complete the 5sets of 3. increase your training weight to 210, for your next workout, and repeat the process. Maybe the 1st time around you get 3 sets of 3 reps, but your last to sets you only are able to get 2 reps each, so don`t increase the weight until you get the 5 sets of 3, or what ever set rep range you want to do. If your goal is to get your bench up, stay away from any Fly, or cable movements, they will take away from your bench, secondly focus on developing Tricep power from doing compound movements like dips, & closegrip benches, tricep pushdowns, and kickbacks will not give you the power you need to bench heavy.
Good Training
Big Back 51

Originally Posted by Ben dur

i love this response...

cause everyone here cares what your max bench press is so much of course...

wouldnt want to tarnish that reputation

I wasn't bragging?



But thanks for the constructive responses everyone! Except dur....

Doing a 1 rep max without any sort of a warmup is an awesome idea. I think you could do that workout once and not lift for a few months.

Mainly because you'd likely be injured.

Maximum effort requires a lot of preparation and warming up, and shouldnt be taken lightly.

You wouldnt go into a sports game cold, you wouldnt sprint cold, so why 1rm cold? Doesnt make sense.

Well... there was kind of a warmup... the 135 for a few warmup reps, lol.

Originally Posted by RasPlasch

Well... there was kind of a warmup... the 135 for a few warmup reps, lol.

Doesn't sound like you're convinced either!

sorry to be uncunstructive...


wouldnt want to waist bandwidth...


then again
we are going over a very old and beat down subject


think about the strain you put on your rotator cuff during a 1 rep max effort bench press

without even warming it up?

the benifets of warming up are enormous.
add elasticity to your tendons and connective tissue, increase circulation to the active muscles
etc.

i highly doubt you would lift hevier without a warmup than with at least a minimal warmup

ahem...

Originally Posted by Merkaba

No need to reinvent the wheel.

I think this question was studied like 2000 years ago seriously.

amen

Originally Posted by Gazhole

Doing a 1 rep max without any sort of a warmup is an awesome idea. I think you could do that workout once and not lift for a few months.

Mainly because you'd likely be injured.

Maximum effort requires a lot of preparation and warming up, and shouldnt be taken lightly.

You wouldnt go into a sports game cold, you wouldnt sprint cold, so why 1rm cold? Doesnt make sense.

Originally Posted by Ben dur

sorry to be uncunstructive...


wouldnt want to waist bandwidth...


then again
we are going over a very old and beat down subject


think about the strain you put on your rotator cuff during a 1 rep max effort bench press

without even warming it up?

the benifets of warming up are enormous.
add elasticity to your tendons and connective tissue, increase circulation to the active muscles
etc.

i highly doubt you would lift hevier without a warmup than with at least a minimal warmup

Good points guys. Thank you.

when i decide im maxing out on whatever exercise i generally do this

walk 2 min
jog 2 min
walk 2 min

exercise specific warmup (your example bench press)
45lbs x 10
45lbs x 10

work set (same weight but lower reps than normal)
135 x 5
185 x 5

max set
225 x 1 attempt
if successfull, gauge the cleanliness and adjust weight
rest
235 x 1 attempt



kinda like a normal workout where your weight increases
but using the "leave gas in the tank" method

get a good warmup
but not exert all your energy

Originally Posted by Merkaba

I think this question was studied like 2000 years ago seriously.

...and no doubt will be asked again and again for the next 2000 years, seriously.

Originally Posted by rahaas

...and no doubt will be asked again and again for the next 2000 years, seriously.

If it makes you feel any better... you guys handled it well.

Originally Posted by RasPlasch

If it makes you feel any better... you guys handled it well.

At least you stepped up and asked. There's many more who just do stuff not knowing or caring that it could be potentially harmful and end up with injuries or not lifting to their potential.

Originally Posted by rahaas

At least you stepped up and asked. There's many more who just do stuff not knowing or caring that it could be potentially harmful and end up with injuries or not lifting to their potential.

True. Well, atleast you guys were nice enough to answer my question. If I'm going to do something to my body, I always research or ask about it first.

i think most of us would agree..

we would rather answer the same question again and again..

so long as the person asking the question didnt continue to act like they knew everything and ignor the advice anyways

I am of the opinion that no one should be doing max attempts in the gym anyway. just save that for an actual powerlifting meet or contest or whatever where you need to hit a max. I know that flies in the face of Westside, but there are many different means to an end in lifting, and maxing out is just one way. By all means, lift heavy, but I wouldn't be doing all out maxes in the gym, just my opinion.

Originally Posted by Stewart14

I am of the opinion that no one should be doing max attempts in the gym anyway. just save that for an actual powerlifting meet or contest or whatever where you need to hit a max. I know that flies in the face of Westside, but there are many different means to an end in lifting, and maxing out is just one way. By all means, lift heavy, but I wouldn't be doing all out maxes in the gym, just my opinion.

i agree

but a max is a benchmark
i dont do it often
but when i do attempt a max
its nice to gauge my progress against my previous best

I agree that its at least good to ask first. Yea you might even get flamed but its not like we're threatening lives or anything. I'd rather answer the same crap, in my own way, than have you do something silly and get injured.

I also agree about maxing. I've posted that before. It's good for powerlifters and football players...hell I don't even think most football programs care as much about max as they used to. Some of the football programs I've read are rather refreshing nowadays.

the closest I've been to a max in the past few years is three reps.

I remember someone giving me an estimated max lift formula at one time, for those who like the idea of a good guess at what you max lift might be using reps and weight from a lesser than max lift without the risk of actually doing a max lift. Obviously I'm not one of those people who's max lift is important to me because I forgot what the formula was.

I'd like to correct myself, anyone that puts up or pulls any significant weight understands that you have to go through a progression of warmup sets. In my previous description, what I consider warmups to be includes the 135, 155, 175, 195 all sets, not just the 135.