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#3681697 - 06/01/14 07:18 PM What percent of max do you work out with on bench?
duckriver
10 Point


Registered: 12/24/13
Posts: 2563
Loc: River Bottom

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We started back at it today. Me and a couple of buddies maxed out so we know our starting point. I remember in football this is what we did first. Then did a certain percent of max for 8,6,4,2 set increasing weight each time. What percent was it? Because I don't remember.

Or how do y'all do it?


Edited by duckriver (06/01/14 07:19 PM)
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#3681758 - 06/01/14 09:32 PM Re: What percent of max do you work out with on bench? [Re: duckriver]
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Mud Dauber
16 Point


Registered: 07/28/10
Posts: 13432
Loc: Tennessee

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Depends on what your goals are, whether you are looking for increased strength, improved mass, or endurance.

Strength is defined as the ability to exert a given amount of force.

Power is defined as strength plus speed.

1 to 4 reps increases pure strength but not muscle mass

4 to 9 reps increases both strength and muscle mass

9 to 15 reps increases strength, muscular endurance and muscle mass

15 to 30 reps increases muscular endurance with little to no increase in muscle mass or strength.

30 to 50 reps increases muscular endurance with no effect on muscle mass or strength.

50 to 100 reps increases muscular endurance and cardiorespiratory endurance with no increase in strength and possible loss of muscle mass and fat.

Lower reps assumes heavier weight than high reps. The heavier weight assumes the last of the reps occurs just before positive failure -what you can perform unassisted.

I tend to focus my weight lifting on strength and endurance.
I'm not interested in mass/body building, so I lift heavy -usually in the 70, 80,85 and 90% range in the 2-5 rep range, usually fast and in an explosive manner for power, and I do quite a bit of high intensity endurance training, but seldom do anything in the muscle mass building range. -ain't trying to look pretty, just functional strength, athletic power, and high strength to weight ratio. I also focus more on macro lifting that involves many muscle groups (squat, dead lift, power cleans, snatch) rather than isolated lifts such as bicep curls. I don't bench press often (twice in the last 6 months) because the endurance workouts tend to have a lot of push-ups and my bench press 1 rep max steadily improves despite seldom actually doing the lift. (Honestly, unless you are a lineman on a football team or body building, bench pressing is a very overrated ad non functional lift IMO).

Be careful, being pressing has a very high injury rate.
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#3682318 - 06/02/14 07:20 PM Re: What percent of max do you work out with on bench? [Re: Poser]
duckriver
10 Point


Registered: 12/24/13
Posts: 2563
Loc: River Bottom

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Thanks Poser

Looks like I will do the 9-15 reps the first month
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