whats better?

[Bonesaw]

For muscle growth and strength?

Flat bench
#1
set 1-- set2-- set3
150x9 155x7 160x5

or

#2
set 1 -- set2---- set3
110x15 135x10 160x5

I guess I didn't get the answers I was after from my last thread. Pros and cons to each? Any input and or explanation means a lot to me so thanks for reading.

I just found this to help take some of the guess work out
One Rep Max Calculator| Bench Press Max Tool | Natural Physiques

 

[FUZO]

Reps of 6-8 always gave me good strength and size gains.Reps of 10-12-15 are more for cuttng defining.

 

[Gissurjon]

Reps of 6-8 always gave me good strength and size gains.Reps of 10-12-15 are more for cuttng defining.

Myth.

 

[Pork Chop]

everyone is diffrent bro. try both for 12 weeks or so and figure out what works best for you.
I would have to agree with Gissurjon 100%. Higher reps is not ONLY for cutting. Your body might grow like a weed by doing higher reps. I do.

 

[gearin up]

even more complicated than that different parts of your body may reqire different rep ranges to get similar results it really comes down to the individual. I also like the 6-8 for small groups but large compounds I prefer 6-1 cycling week to week.

 

[mr.giggles]

For muscle growth and strength?

Flat bench
#1
set 1-- set2-- set3
150x9 155x7 160x5

or

#2
set 1 -- set2---- set3
110x15 135x10 160x5

-Set #1 would be superior for both muscle growth and strength in theory because of the load and maintaining hypertrophy at the same time. According to ACSM your range starts to gear towards endurance after 13reps.

-One can argue that each muscle differs, etc, etc... And to support that arguement, one might address physiologcal adaptations..
-I would say the best bet is to keep things simple and at the same time, keep your routine fresh and continue shocking the body with new rep ranges forcing the muscle to grow and not adapt to reoccuring intensity/volume/exercise.

 

[Bonesaw]

ok thanks I'll stick with #1. I've been doing it this way since I started and it works for me. I just always see other people doing it like #2. My logic was the closer you stay to your 5 rep max the more you'll grow, both in strength and mass.

 

[Merkaba]

1.

 

[CaptainNapalm]

Reps of 6-8 always gave me good strength and size gains.Reps of 10-12-15 are more for cuttng defining.

I've cut weight with low rep ranges and bulked at some point incorporating higher rep ranges. Diet determines size and cut, rep ranges both 6-8 and 10-15 are both excellent for gaining size and strength as long as you change things us and incorporate variety to your rep ranges as your workouts change over time.

If I had to choose one though for size and strength I would go with 1 simply because I'd be able to crank out heavier weight that way.

 

[Bonesaw]

Would switching to 2 be a good idea for when I get stuck at a weight? What are some other ways to mix things up?

 

[gearin up]

yes do 6-12 weeks of each and keep a log of both for your own referrence material when determining how to train yourself in the future

 

[GMO]

NOTHING increases my stength like 5x5 training...

 

[Bonesaw]

yes do 6-12 weeks of each and keep a log of both for your own referrence material when determining how to train yourself in the future

ok thats what i'll do. Been logging everything for a good while now.