3 reps bench press reddit. Under 5 then you need to decrease the weight.

3 reps bench press reddit 225 x 10 245 x 5 275 x 1 10 OVH Reps Seated Tricep Press 180 x 12, 3 sets Share Add a Comment. But I'll get there one day. Majority of my training has been for bodybuilding though, not strength directly. Or check it out in the app stores Are 3 x 3 sets enough to make bench press gains quickly in the gym? so for you that would be 150x3, 135x5, 125x8. I'm lazy. Get the Reddit app Scan this QR code to download the app now Or aren’t shown how to increase weight? I began weighted sit ups with 25# and now do them with 45#. For me, I would probably use something around 125kg for 12 rep sets. Try doing one strength training (3 to 5 set of 3 to 5 rep at 90% of max) and one for hypertrophy (3 to 4 set of 8 to 12 reps at 60-70% of max). I hit 115kg a month ago and I’ve also been making progress on my DB Bench, with a max of 46kg x 6 reps, up from 40kg x 6 2 months ago. However, I no longer get a pump or any DOMS from barbell bench press, even Get the Reddit app Scan this QR code to download the app now. Then do your first WORKING set with as heavy a weight as possible and get 5-8 reps. Each day is a specific bench day. Get the Reddit app Scan this QR code to download the app now. Some days are comp paused bench, some are tempo/larsen/close grip etc. 5 straight sets would be more boring for me and Generally, people at the gym are trying to hit new goals continuously. Now I can do 3 sets with 10-8 clean pull ups with my chin going over the whole bar. Now at 145lbs he benched 265lbs. , 10 reps x 4 sets. Best relative is 370 @ 172 lbs. Last week I began BBB (not really following the 5/3/1 aspect, just the accessory aspect), and after doing 5x10 w/ 125 on bench I got DOMS. the other reply already stated some good tips but personally my bench really improved after doing incline dumbell presses instead of bench press for a couple months. A typical week would be like bench Monday working up to between 75-85% of my 1rm depending on the where Bench day: Triceps Pushdowns 40-50 reps, Lat Pulldown 40-50 reps Deadlifts: Push ups 40-50 Reps, BB row 7-8reps after each bbb set with same weight until I hit 50 reps. 5x2, 90x1-2 Add half presses (100-105 2-3 reps), add some holding of 110 for 10-20 seconds before bench press day. 2 6 reps 1. I never really have done more than 1 bench day a week but on Tuesday I got 315 for 3. 5 Current paused rep max 327. AMRAP: If you hit 6 reps, use the same weight next week. Two years into training. The next was using variations of the same exercise. but also suggests 10-15 reps for assistance work 3 minutes in between sets, do 8 reps for 3 sets. If you want to improve your push-up do push-ups and do increasingly difficult variations. This will help strengthen the triceps more and will help with your lockout, which a lot of people struggle with. Still haven't joined the 3 plates club. Or check it out in the app stores &nbsp; &nbsp; TOPICS. i worked up to it by using dumbbells practice the movement, and the chest press machine also really helped. After a few years I did 2hrs a day split, 1hr morning before work and 1hr in the evening after work, the benches were 9 sets of 20 reps at 140kg, 3 sets incline, 3 decline and neutral twice a The best way is to use a formula like Brzycki but to keep it simple I'll just post the coefficients to multiple your weights with. I also switch out doing DB incline and regular incline bench press. Eg if your weak off the chest, do 3 sec pause bench. I go early in With straight sets it bothers me to not hit the same rep amount each set, but doing 12-16 reps of squats, increase the and do 10-14, increase the weight and do 8-12, increase and do 4-8, increase the weight and do AMRAP within my 3-5 rep range keeps my motivated throughout the whole thing. Don’t go heavy yet though, not yet, keep training 12-20 Rep range for each set. If you look at the NFL combine reports, there are a lot of 300# linemen who are around that mark. I try working chest less get same results. Also I used to be able to do 2-3 pull ups max with my head barely touching the bar. I can dumbbell press with shoulders 28kg 2 reps Lets make all the variables constants first then, shall we? Starting weight and rep was- 40kg for 10reps (with bad form) I train 6 times a week and bench twice per week in a very disciplined manner. e. Over time, increase the weight and go to 10-15 Rep long sets, then 8-12, then 6-10, then make the transition to Bench Press. OHP 3 RM = 135 but really have to struggle 200 lbs for 3 reps (almost grinder) on Flat bench press. You won't make good progress if you keep it So the way I train is that on every set of an excersice I go until I can't do anymore. Do reps with it until failure. Took a few years to build the muscle strength and co In my quest to hit a 315lb bench press, I decided to bench every day, at high volume. My 1rm were around 70kg and 110kg After no gym for nearly a year, i restarted a month ago and now i struggle with dips (i don’t think i can do 6 reps at 30kg) while my bench press is already at 6*75kg Both moves are pretty specific but they have carryover. Slow, patient work. Exactly a week ago was the first time I did barbell bench since lifting seriously and was able to do 95 pounds for 4-6 reps. After that I hit 3 reps and couldn’t do anymore. ( One day I bench to failure focusing on strength like 3-5 reps each set and the other day I focus on my form and do slow reps of 60kg) At age 13 I did 95 for a rep at the start of the school year and repped 135 for a bunch by the end. Basically the principal is to increase the ratio of effective reps. Usually an RPE based top set of 1-3 reps and percentage based backdowns of 3-7 My one rep max for a long time was only 135. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. My senior year of highschool my max bench press was 265x2 @ 77kgs. There's the weight you can use in One part is the Bench Press Test, where every player has to do as many barbell bench press reps as possible at 225lbs: Bench Press Records for the NFL Scouting Combine. Moreover you can have a good feeling of the movement with dumbells after the bench press. Then a high reps day, start with 5x5 flat with an exercise to attack your weakness. If your rep count is over 8 then you need to increase the weight. I take a deload every 9 weeks. I’ve attached a If you’re benching to increase your 1-rep max, you’ll probably want to use a lower rep range, whereas if you’re benching to build a bigger chest, you’ll likely want to bench in Many great body’s have been build on 20 Rep squats and high Rep benching. Lower the weight so you can comfortably hit about 6-8 slow reps maybe a slight pause at the bottom? For program i recommend the nSuns workout. 10 reps 1. Test week, press 100 11 times, reach failure. Maybe a little less or more depending on how many sets there are. Or check it out in the app stores &nbsp; 255 1 rep max @ 175 lbs and 225 for 3 reps Pushing my fat ass up and down 50 or so times a day was great practice for bench press apparently. Just add one on top of one of your regular bench sessions. For example if you do a set of incline bench for 12 reps with an RPE of 8 or 9 (you have one or two reps in the tank if pushed), only the last few reps stimulate any need for Sure you can, bench a few times a week, heavy singles, doubles, triples, sets of 10, pause reps. When i trained both, my max dips were at 6 * 50kg while my bench press was 6 * 80kg. Trouble with my left side (it locks up about half way through) is keeping me from getting higher for now. We're all gonna make it brahs For example one guy might be able to rep 185 for 10-12 reps but struggle with 225, whereas a powerlifter might struggle with 7-8 reps with 185 but easily press 225. SS and Faleev's 5x5 have been my standard go-to routines. You shouldn't work out at your max like that everytime you hit the gym. Hypertrophy is solid at 8-20 rep range. I'd echo the 5x5 or 3x5 approach for 3-6 months. The world records in the junior "normal sized human" weight classes is around 200kg/4. please consider using Voat. The programming follows a logic that this rep range on the main lifts translate well to maximal strength due to the skill component, but so does hypertrophy training since a bigger muscle has greater potential strength. Continue this process until that many reps is failure. My current program has me testing my max in about 3 weeks. For rest I just wait until my muscles feel recovered and my heart has calmed a bit, maybe 2-3 mins. It would stand to reason something similar would occur. Or check it out in the app stores &nbsp; You could do things like 20 reps, 3 sets and just watch how it works out. Watching guys bench for the last couple of weeks I'm not seeing many of any actually repping 225. Also gives you a chance to work on form more, with 3-5 reps you are really just powering through it anyway you can, but with 8-10 reps you can dial your form in. Hit the chest from all angles. I just started bench press-ing 3 weeks ago and at the start I was shaking while only benching the bar like 5 reps You'll find that you get stronger very quickly because noob gains Now I warmup with 40kg x 8, and 1RM is 70kg. I hit 100 x 6 reps today which was a new rep PB for me. I got my bench press to 255x5 doing just 1 work set. Gaming. RDLs went from 150# to 264#. Also, technique is very important for both avoiding injuries and putting up serious weight. Warm up 135 x 10 185 x 10 Working Set for Bench. There are tons of people at the gym getting jacked on 3 reps and there are tons of people getting garbage results with the classic 4 sets of 8-12 because they've been doing the same weight for the same reps for the last 3 months and haven't even bothered to notice. Wk1 press 105 for 8 Wk2 press 110 for 8 Wk3 press 115 for 8 So on and Wednesday bench usually at a 5-8 reps with low intensity and "base build". Age 18 405 was my highest overall bench. Struggling with 1-2 reps of your max weight will tire you out for your 60kg sets, which will make them less productive. If you're small, you can bench big but rare and requires lots of training and effort. I'm currently doing PPL and my bench press consists of 4x5 1x5+, would I benefit from doing 4x8-12 instead? Find a program on reddit and follow it to the letter, hope this helped :) Reply reply More replies If you're lifting a difficult weight for your 5 rep sets then it would be crazy to ask you to add 3-7 reps and 5 lbs at the same time. At 15 I rep ped 275 for a few and hit 315 for a few by the end. You do three sets of three reps at So for a 120kg bench press attempt, it might look like: Empty bar for 5-10 reps. My advice: do more sets, slow it down, focus on your pecs 3 sets of OHP in 6-8 rep range 1 set of Lateral raises to failure somewhere in the 20+ range 3 sets of flat DB bench press in 8-12 rep range 1 set of db chest flyes to failure in the 20+ range arm work Benching in the sense that I was doing bench press or bench variation work 4-5x a week Not all regular barbell benching. How many reps for bench press? I do 5 sets of bench press. Or check it out in the app stores recently, my shoulders have been acting up, mostly my left one. If I'm doing any sort of program that periodically increases the weight (e. 2x1-2) 5-10 light sets like 70-75kg x 5-7 reps. Not my OHP. Press: Triceps 40-50, Curls 8-10 reps after each bbb set with same weight until I hit 50 reps. It’s a marathon not a sprint buddy. I'm currently running a PPL. I have thought about getting a bench, to simulate more the traditional bench press, to make up for the deficit of what I lost. Within a month, 135lb became a 12 rep warmup before a 185lb 3 rep max. Yeah the big dudes over 220 and lean or serious power lifters are doing 315 and up but it's rare to see. I bench max ~200 and bench 170 for 5 A few months ago a did my maxes to see where I was at. I always had a lagging chest (completely flat. I was lifting very frequently at the time (working at a gym, 2 sessions a day for a total of about 3-4 hrs), and have always had a decent bench to begin with. Also pausing Once I reach my peak weight, I change up my sets/reps count. I kind of do half powerlifting, half bodybuilding, although I was surprised to hear a lot of powerlifters include volume. You want to do this for roughly 6-7 sets, but more importantly, you For upper-body compounds like bench presses, OHP, and weighted pull-ups, go with 4 to 12 reps — the same for lower-body compounds like barbell back squats and lunges. Since 1999 only thirteen players have been able to do more than 40 reps, and we're talking about some of the biggest, most elite sports athletes in the world (who are possibly Almost one year worth of progress only 65kg for 2 reps bench. My workout friend weights 180 and benches 20lbs more than me. 06 2 reps 1. So my rep ranges have always been 8-12, sometimes 15+. You can't create muscle from nothing. Reduce the weight by 10% and add a few reps on each set, so for One of my favorite workout programs is the 3x3 program. Increase the other weights to match 5 sets of 3-5 reps each exercise. Then do 3 sets of incline bench. 03 Get the Reddit app Scan this QR code to download the app now. the other thing i did which i haven’t seen mentioned yet is i had my trainer hold the bar while i benched it, lightening it to around 30 pounds. I'm 6 ft tall weight 175 and bench 225 for 3 reps. Personally I just did 175 for 10 yesterday and I did a one rep max of 225 a couple of weeks ago. I was repping 90-100 to college my last year of college and I was nowhere near 225 on a bar. Such a shame. Sleep. I would rather do 5x5 if you want more volume since dropping the Once I've tried 95 kg + 17 kg bar, I did 3 reps by force of my coach. Performing touch-and-go reps tends to employ a lot of But after a period Of time(-3months ) the group doing 3 sets had better gaines than the group doing one set. Do 3 total working sets doing flat bench lifting as heavy as you can doing 5-8 reps. Age 16 my best was 355 ish. I Well, what you can do is take a weight that fits a rep range, so say 100 for 10. Linear progression is not for situations like this, want a big bench? Bench more! Think heavy! I was thinking of continuing with the Reddit PPL but incorporating 5/3/1 BBB bench progression. 16 5 reps 1. she stabilized it and lessened the So weekly change in increments. 1 day heavy sets, 2-3 days rest (or others exercises but avoid Doing one set of a hard 6-7, second set of a hard 1-3, get those two to 10 reps and 3-4 reps over the course of a few weeks or more, take 45lbs off your 1-3 rep weight and do atleast 10 reps of that, then take another 30ish lbs off and amrap. 33 9 reps 1. 2x4 reps 1 set of AMRAP AMRAP: If you hit 4 reps, use the same weight next week. This thread is archived is something I'd advocate if your gym doesn't have safties on its 20 reps is a lot. And the higher you go, the more mid-upper pecs you get. Wow was there a difference. co as an alternative to Reddit as Voat does not censor political content. I try working out chest more, get same results. Is that bad, my goal is to increase muscle size, strength is also important but for now i want to gain size. My warmups start around 8-10 reps for a set, then 5's for a set or two, 3 for 1-2 sets, then doubles or singles up to the workset (even Secondly, volume and "heavier weight" are not mutually exclusive, they're not opposites. A very strong pushup person that's never done a bench press is going to struggle for a few weeks to get the bench press right. Going for heavier weight isnt necessarily essential if keep up intensity + sets + reps. Reply reply To "rep" 3 plates (lets say around 5-8 reps) you have to be able to bench around 4 plates which is a very good bench press. Make sure you eat your calorie and protein needs daily. no way 75 is equal to 225 on a bar. Frankly, the person who does 10 reps with a slight bounce the bar on a few of the reps is going to be hitting more volume than the 8 rep 100% perfect form guy and will probably benefit more in the end. So with a 405 bench max, and a 275 incline bench max, a single day might look something like this: Paused Bench - 2 sets of 2 reps at 345 Incline Bench – 5 sets of 8 reps at 195 Joe defrano has an entire YouTube series about prepping guys for the combine bench press event. If you’re training for strength, I wouldn’t recommend This article is saying that rather then 3 sets of 8-12 reps, 5 sets of 5 reps will be the same amount of volume while kicking sloppy form to the curb. at 225. Terms & Policies (much better than 25, at least for a heavy compound lift like bench press). I used to do my reps with 85 kg I think 70 kg - 85 kg reps are the best Generally the answer to which is better is whichever one you’re not currently doing. I meant over like reddit- when people ask for bench help- its like uhhh are you doing these 8 specific things correctly for your individual leverages? My bench press progress has exceeded my expectations recently due to the Close grip bench x 8 reps x 4 sets @ -15% from previous bench press 5 x 3 sets on NLP With respect to progression, the lifter should attempt to add 2. I hit 245 for 3 reps a week ago and my 1RM currently is 265. 10 reps x 3 sets, with the 4th being 30 lb. Then I decided to switch to about 11 sets per workout. wk1-4 3 sets x 12 reps military press wk1-4 5 sets x 5 reps dumbbell shoulder press wk1-4 3 sets x 8 reps db side lateral raise wk1-4 3 sets x 12 reps cable rear delt fly wk1-4 3 sets x 12 reps session b: flat barbell benchpress wk1-4 3 sets x 12 reps @ 70% wk1-4 1 drop set @ 60% incline dumbbell press wk1-4 3 sets x 8 reps cable chest fly So I started lifting when i was 21, and i was bench pressing 135 for like 2-3 reps. Or check it out in the app stores &nbsp; if flat bench press is my first lift of the day and I'm aiming to do 3-4 sets of 2-3 reps at 250lbs, I'll pump out 12+ reps with the bar, just whatever feels good, 8-12 reps with 135, 4-5 reps at 185ish, and when I'm sure I'm warmed up I I posted here yesterday. 5x2-3, 95x2-3, 97. The bench press and I've been lifting solidly for the past year and a half. Tricep work is essential too. When I would do a standing press, I would use 2 x-heavy bands and a heavy. Also bench 2-3 times a week. I'm returning to lifting after a looo g hiatus so my strength gains have been faster since I have been a little stronger long ago. According to strength level's rep calculator you should be able to do 225 for 3 reps and your max should be around 245. But all rep ranges are good. Sort by: Best. Also — if you tested your 1RM and got a legit 145 (not bad at I do my first big lift (squat bench dead shoulder press) 3-5 then the accessories at higher reps. Your nervous system is just too tired. I bench 145lbs last week where 4 months ago I could barely do 65lbs. So, I wonder if anyone could give me some advice on the following: pause presses will force you to build the power off the chest and force you to focus on engaging everything for a good press. What should i do? Do i lower the weight and increase the reps to 10-12. 3 kg (225 lbs) x 8 reps bench press @ 75 kg (165 lbs) body weight. They focus on a periodization process that will ensure consistent gains in strength. Just lift more. 25 reps is more than a tradional "high volume" rep range like 3x8, which is only 24. In february of this year i hit 225 for the first time but after doing heavy incline DB presses for a couple months i Context is that I enjoy barbell bench press and have continued to make progress since taking lifting seriously earlier this year (currently pressing 90kg for 5-7 reps at 8-9rpe, 101kg bw). I jumped up from 285lb to 325lb benching 3 days a week. 6-8 is really the best rep range for building strength imo after 2-3 years of lifting. Quarter reps are fine if all we're looking for is hypertrophy (assuming that the short range of motion still hits the same muscles as full ROM). Valheim; Genshin Impact; Bench Press 3 sets of 10 reps @ 50% 5) Lat Pulldown 3 sets of 10-15 reps Get the Reddit app Scan this QR code to download the app now. How many times can you rep 2 plates on bench? most ever was 3 reps, but i was around 190lbs at the time. If you're going to use a 1 Rep Max calculator, go to the gym and start the desired lift. Bench press went from 33# DB to 66#. Warmups I just do 10 reps on an empty bar then maybe 2-3 reps with 60% working weight, then 1-2 reps with 90% working weight. However, as a beginner there’s no need to go that heavy. That being said, if you can rep out 185 for 7-8 reps, your 1RM should be right around 225 (from 1RM calculator). Then I changed it to 5 sets, 5 reps and now I'm doing 100lbs each on dumbbell. Not to mention bench press where you need a spotter and many people go alone and are too anxious to ask lol. Reply reply Alakazam (bench press, dead, squats and barbell shrugs) and a number of aux lifts. I can get good volume with relatively "heavy weight" for example with a 5x5 which equals 25 total reps with a reasonably heavy weight since it's only 5 reps per set. For example, I was doing decline dumbbell press 3 sets, 8 reps 75lbs until recently when I peaked at 80lbs. r/homegym . You won't get much strength gains from those high reps. Do a few With that weight you want to do sets of 2-3 reps with slow eccentrics and then driving up with as much power of possible, focusing on a fast rep. At 14 in the beginning of the year I hit 225, by the end 275. Reply reply Swagner88 • I bench 225, and can only squat 200 : I love bench press. Bench 40/30/20/10+ Reps for Volume – EVERY OTHER DAY No hype, no grinding on daily reps. For example if we take benchpress, I do 3 sets of 8-12 reps and on the first set I do 11 reps because i physically can't do anymore, then the second set I do like 9 reps cause I Get the Reddit app Scan this QR code to download the app now. I was doing like 3 sets of 12 bench press and sometimes a couple flies. I inherited a squat rack and bench from a family member and started working out between rounds of CoD. Then take off about 25-35% and get as many reps as possible until complete failure. 5 plates. Stop going to failure, leave a Now, 2 years in, made only small progress since. Followed by a period of 5/3/1, get strong across all rep ranges. My bench is just embarrassing and whatever training I do, and every time I have a workout feel good and I get more reps, next week I'm back where I Get the Reddit app Scan this QR code to download the app now. 09 3 reps 1. lol Also it's also a body weight thing, if you are big, you'll bench big. Second, flat bench typically works your lower and mid chest. Or check it out in the app stores &nbsp; 3 sets of 3 reps at 90% is a bit too heavy. 102. Make 2 BP days (1 light, 1 heavy). High reps are unsustainable in big compound lifts. All 3 bench days I pyramid down in increments, 275lb, 245lb, and burnout with 225lb at the end. for 9 reps. Agreed! Thats actually what I do, drop the weight a bit after 4 sets so that my last 4 sets aren’t like 3 reps each. Before I destroyed my pelvis on leg press last year, my squat was ~220kg, deadlift was 240kg, and I was always making gains on them. I was just shy of 2 plate standing OHP, but to be honest it's not worth the potential injury. Or check it out in the app stores Home (at abt half my bodyweight for 5 sets 3 reps bench press). Why 3x3? The 3x3 program allows you to focus on heavy weights and low reps. I just got to 3 plates. (albeit I only did dumbbell press and would only occasionally bench) I didn’t start being able to rep 225 on a bench until I There's no such thing as an average bench press for 12 reps. Hitting higher reps and weight is a way of doing this. It also touches base on rather then increasing weight after every set that keeping a constant But for volume purposes I'd rather do sets of 3-5 @ 70-75% 1RM since handling heavier weights transfers better to the actual powerlifting (you can always bench 50/60% with good form, but if you want to make your form rock-solid, do rep work with heavy weights). I have found great growth through legs doing this. Or check it out in the app stores &nbsp; (3-6 reps max) have made my upper chest and front delts blow up like crazy over the past few months. In other lifts you can go higher. Day one is 3x3 or 3x5 touch n go, day two is 3x3 with slingshot 10-20% over my max, day three is 3x3 or 3x5 pause reps. There is non-trivial overlap between bench press, inclined bench press Well, considering your data, if you’r aiming increase in BP max, I’d focus on 10-15 total sets weekly of bench press, 5 heavy sets of 85-97. I've been doing Dumbbell Incline more consistently than straight Dumbbell BP, but I managed 25 lb. It's 5/3/1 with added sets to help you hit about 10-20 sets of the muscle group per The reason is that you are asking about why you are not stronger on the bench press, but by doing 8 reps, you are training more for hypertrophy, rather than strength. If you want to hit 275 practice some singles at (90-93)% or you estimated 1rm. With all this being said, it is noteworthy that the NFL has the bench press as a test at the combine for overall upper-body strength, specifically how many reps can players bench 225 lbs: the significance of this is that they deem 225 lbs a safe weight for these athletes to show off their max reps – presumably they wouldn't do that if it had Get the Reddit app Scan this QR code to download the app now. , 531 increases upper body training max by 5 lbs and lower body by 10 lbs at the end of each cycle), when I find myself lifting weights I've never done before I can Awesome man! I had the same feeling about 2 things these past few weeks. training bar (7 kg/15 lbs) Day 1 bench press: training bar (7 kg/15 lbs) Day 1 Pushups and bench presses are different exercises, involving different stabilization. Or check it out in the app stores Bench Press. Or check it out in the app stores &nbsp; drop set for 3-5 reps @ 5/10lb lighter. Benching 80kg is all I do nowadays but because of this I've always been observant of others around me when they bench. They first get to 10 reps with the initial weight and then increase the weight. This however limits my strength so if i want to keep my bench press and ohp increasing i need to spend time in lower volumes. If you want to make strength gains, use 5 reps and eat more. When you hit 5 reps or more, stop the lift and add more weight. Give yourself 3 full days to Bench 4 reps at 85% Every Day. The moment you you feel that you are beginning to fail around 3-4 reps. Then I would drop to 115lbs and do 10 reps every 30 seconds for 10 sets, then drop to 95lbs and do 12 reps for 12 sets. What I am saying is that I think there is a group of people out there that could do it but This is quite a productive methodology. On heavy day, do heavy sets with max 4 reps, do your main bench sets then a back off set attacking your weakness, similar to a powerlifting bench workout. It boils down to raising your ORM as high as possible, and doing the occasional max rep sets starting 3-4 weeks out from the event Generally, for compound lifts yours going to want to be in the 7-10 rep range at a weight that gasses you in your last 3 reps per set. There is of course the category of people that do 100kg for fun, not a one rep max, but that is a small percentage and they are the big guys. In your case I’d say more reps is better for muscle hypertrophy (size). Valheim; Genshin Impact; Hanging Leg Raise – 5 sets of 15 reps Wednesday Bench Press – 3 sets of 5 reps (or whatever week you’re on) Bench Press – For January, I only had DBs available to me since our school gym was undergoing renovations. 5-5lbs per week on all sets without going above RPE (rate or perceived exertion) 8, which means having approximately 2 reps left in reserve, i. What people fail to realize is that the bench press bar path is NOT straight up and down, its an arc. Try 3 sets of 8-12 reps with 80, moving up in weight when you can lift more in that same rep range. . You just have to keep at it and you’ll be amazed how fast you grow if you keep consistent! I've noticed many people at my gym, including some of the biggest guys only do half reps for bench press, leg press, squats, lat pulldowns, etc I always try to do the full range of motion, touching my chest doing bench press, getting as low as I Muscle hypertrophy can occur in higher rep ranges it’s advised to stick to a lower rep range because doing 100 reps with a light weight vs 6 with a heavy weight will take different amounts of time. In hardcore gyms 3 plates is almost unheard of unless you're a freak natty. Add 85x3, 87. Working my way to 275 hopefully soon and hoping for 315 by the end of the year so hope both of us are being reasonable in our goal Get the Reddit app Scan this QR code to download the app now. The difference between even a max effort 2-3 rep press with 80# db’s and a 50# press for 12 reps is absolutely massive. 5x3-4, 3rd 90x3-4, 4th 92. read no muscle at all there). I'm able to bench barbell once a week at school and DB bench at home. Flat bench PR is 345 lbs x 2-3 reps; however, I usually start on decline. The most efficient rep range for natural lifters is arguably 3-6 reps in squats deadlifts and bench. If you don't want to get big it's about eating. It's better to follow a program that tells you what weight you should be doing for how 5/3/1 argues that 3-5 reps are the best for strength progress It doesn't. Getting 2-3 reps in doesn’t do much, F45 just doesn’t allow enough time in some I'm benching 225 for 4 sets 12-12-10-8 at 200# body weight. Or check it out in the app stores I’m pretty close to the same bench strength as you. See people hit a 1rm or maybe for 2-3 reps. 5kg on 1-4 reps (like 1st week 85x4, 2nd 87. Add some dumbbells(for you it’s something like 25-35 for 10 reps) press for better stability. All my major compounds are in the 1 - 5 rep range. Im talking about HEAVY weighted dips and HEAVY close grip bench press. Add a rep in until I'm at 10 reps per set, if on the last set I'm not completely obliterating myself to get that 10th rep in, add 5lbs for next workout, back at 8 reps per set. Mark Rippetoe's "Starting Strength" and Jim Wendler's "5/3/1" are two fantastic programs that incorporate bench press, press, squat, and deadlift. Or if you do dumbells then maybe 80s for 3/10? Get the Reddit app Scan this QR code to download the app now Bench 5 reps at 105 3 reps at 120 2 reps at 135 5x5 at 105 super-setted with 5x10 incline press (just the bar) 5 reps at 215 3x5 at 175 Accessories 50 situps 1x25 dumbbell rows 2x12 curls Wednesday Overhead press 5 reps at 85 3 reps at 100 2 reps at 110 5x5 at 85 Deadlift 5 Get the Reddit app Scan this QR code to download the app now so to get between 10-20 sets of incline chest per week Im thinking of doing 8 sets of incline bench press per chest work out (16 sets per week). When ramping to a daily range max, I try to get there in 5-6 warmup sets, looking for about 10-15% jump between sets. That’s the scheme that got my bench from the 320 range to 350 over the course of a couple months. I don’t understand what the fuck I’m doing wrong. Subtract 3. Rep, set, intensity, duration, and rest times are all variables of athletic programming. On a global scale, The amount of reps and sets you do depends on your goals. Bench 1 Rep at 95% once per week. That ratio doesn’t make any sense. Whenever I hit a wall like I can't ohp 155 for 3x5 I'll do 5-4-3 reps per set then next week 5-5-4 until I made the original goal. Or check it out in the app stores &nbsp; So we're talking in the 8-12 rep range, 3 sets of 8-12 reps. You will burn out and see no progress and even regress very quickly. I do find value in doing the occasional 1RM test even as an amateur that doesn't compete, and that's because it's a huge confidence booster. If you hit 5 or 6 reps, +5lbs If you hit 7 or 8, +10lbs If you hit >8 reps, +15lbs Get the Reddit app Scan this QR code to download the app now. I'm sure if I weight 300, I bench 3 plates like a piece of cake. Last week I did 225 for 15. 6 ft and 183 lbs. If you have strength goals, it would be a good idea. So trying to measure by going to the gym and doing a 1-rep-max bench press is also not a good idea. I like to keep things moving with push-ups, planks, dips or even Current touch and go max 358. Legs: Back Squat Leg press Lying Hamstring Curls Leg extensions Calf raises Traps & Abs I alternate my push days. 178 right now and i'd guess 1 rep Reply leela1 • 185 kg (408 lbs) bench press PR . Don’t have exact numbers because they changed from block to block. Or check it out in the app stores So on decline my PR is 385 lbs x 4 reps. Weird OHP to Bench Ratio. I wouldn't flat bench 3x a week, but certainly variants of. Right now I can just about 3 reps (not sets of 3) at 150 lbs, but it’s definitely a struggle? Try doing reverse pyramid training. SQUAT: 345lbs x 3 reps BENCH: 255lbs x 2 reps DEADLIFT: 455lbs 1rm OHP: 175lbs 1rm Modifications: I superset a lot with antagonistic exercises because of limited time before work and I wanted to increase my work capacity. 3-6 reps is too low for bodybuilding imo. For upper body though i find i reallt need the extra volume to grow so the 6 - 15 rep range becomes important. First, i never really focused on bench press more than i did other lifts, but obviously i Barbell Bench 105 lb. Vertical Press upvotes View community ranking In the Top 1% of largest communities on Reddit. Simply put, with the lower reps, it’s easier to progress on. A long time ago, my PR for 225 was 23 reps. First 2 sets i do 8-10 reps, and last 3 sets i can only do 3 to 5 repetitions after increasing the weight. If you hit 7 or 8 reps, +5lbs If you hit 9 or 10 reps, +10lbs If you hit > 10 reps, +15lbs Day 3: Heavy day - 80% 1rm. For big-muscle isolation Get the Reddit app Scan this QR code to download the app now. On days where the total number of reps goes down I'll add in an analogous I've been doing sets of 5 on the Bench forever and just switched to higher reps, seems I'm much stronger with higher reps than I thought, just knocked out 3x10 at 87% of my 1rm. Generally, for isolated movements you’re going to want to be in the 10 rep range pretty consistently or utilizing sets or super setting with other movements. View community ranking In the Top 1% of largest communities on Reddit. That's a top junior powerlifting bench press. So yes, I’m stronger. In a year it went from lagging to proportionate. As long as that weight is challenging and you can handle 10+ rep range keep at it. g. I can bench 225 maybe 15-17 times as of now. So in that context it is not that weird that you haven't seen 3 plates reped alot. Otherwise if you’re struggling and the fatigue to stimulus ratio is too much you may want to go lighter for recovery reasons. 13 4 reps 1. Probably need 7-8 reps with your ass on the bench. So the basic premise is simple, let’s say I start with 135lbs, I’ll do a set of 8, every 30 seconds and complete 8 sets. 5 can rep 225X21 and rep 315X5 What helped me tremendously was doing band bench and weighted pullups I've worked up to 70lbs added for a set of 10. Never touched a roid, only been strength training for about 6 months. plus im naturally better at pushing than pulling, maybe youre a pull up queen instead The bench press activates all the same muscles, but you can start with light weights and Routine - If you're stuck at 115x2, don't just keep doing 115x2. Or check it out in the app stores &nbsp; I’m 187 and can bench 330 one rep, about 3 reps on 315. 100kg for 1 rep, then 3x8 is 24 reps, 3x5 is 15 reps. But like the other guy said. For rep ranges and RIR, 3-5 reps for 3-5 sets at an RIR of around 2-3 is best for building strength. Try 85% so it's not a grinder. It took me until i was probably like 27-28 before i could bench 315, but i have a couple comments about it. In general we have 3 ways to train beginner fitness: Conditioning / Cardio Strength Training Hypertrophy Training Conditioning: Sets: 1-3 Reps: 10-15 Rest: < or = 30 seconds Strength: Sets: 1-3 Reps: min 5, max 8 Rest: < or = 2-3 min The amount of reps and sets you do depends on your goals. By the age of 19 I was easily doing sets of 8-10 reps with 225 on the bar. (Repeat if cold) 60kg for 5 reps. Recently I’ve shifted my training to focus more on strength. Bench press 5 sets 3 reps, overhead press 5 sets 3 reps, lat pulldown machine 5 sets 6 I did all exercises in reps of 20 (slow up and down, controlled) and super sets of 60 reps. Low rep, for strength (CNS activation) High rep for hypertrophy (Muscle building) A classic method for sets and reps would be: 3x5-8 Pick a weight and start your reps. So a db bench or weighted dip for building bench, you get the idea. Or check it out in the app stores the next month I would do heavy weight low reps (3-6, nothing dangerously close to 1-rep max). As for the dumbbells as long as you have mastered the movement go as strong and as long reps as you can. One day I will do bench first, and other I will do military press first. If you miss a rep on your ramp down sets, you can still increase the weight on the sets up to the one you missed, as opposed to missing a rep on your fourth or fifth set of 5x5 and having to repeat the entire workout. It's annoying. Was chasing the illustrious 400 bench but never got it. I definitely thing that changing it up helps especially when you reach your peak weight. 27 8 reps 1. Age 17 hit 385. (Repeat if cold) 80kg for 3 reps. The smaller the muscle trained - the more reps can be implemented. 24 7 reps 1. Lift again and try to hit 5 reps. you could’ve done another 2 reps before failing. Lower the weight and do more reps and sets (ideally find an actual routine and follow it). Next session try to add 5% and do that many reps. Then afterwards I'll add in 3×8-12 assistance work, so a different exercise that furthers the building of the main lift typically through hypertrophy of that muscle group. Training to failure hinders my strength gains and favors hypertrophy more. Do you somehow think our muscle cells have little brains in them that keep track of how many full range of motion bench press reps we've done? Get the Reddit app Scan this QR code to download the app now. I felt good about a month ago and did 285 for 3 so I decided I would give it a shot in maybe a month. Ignorance on both fronts is the difference between what you often hear/read on reddit and what informed PTs and joint specialists will tell you. T1 supersets: Between bench press on day 1 and day 5, I superset 9 sets of rows with bench. I have studied bench press videos from folks like Alan Thrall, Omar Isuf, and read many articles on improving my form, all of which have helped me with my bar path and with keeping For bench pressing, board presses can be considered partials. You want to keep the bar moving fairly quickly on the concentric part. 5kg for 3 reps Deadlift - 55kg for 3 reps OHP - 20kg for 3 reps, though this was seated not standing. 2plate bench is rare in regular gyms with casual lifters. Theoretically, you are not lowering the bar as far as you would on a normal bench press. For a single arm standing press, it would be x-heavy, guitar string tight (meaning a good distance between anchor and myself). You can avoid this by increasing to 3 sets after a period of time. Have a heavy day and light day. You might need to ge tmore sleep. Or check it out in the app stores Bench Press (3 x 5) superset; Close-Grip BP (3 x 5) doing supersets then moving onto a heavy 3 x 5 incline bench, or isolation for 5 reps, if I do a machine fly I I have a dog shit bench. Or check it out in the app stores That chart says that myofibrillar hypertrophy is most effective with 3 reps, but sarcoplasmic hypertrophy is most effective at 20 reps. Don't neglect your shoulder strength either, I've yet to meet someone with a strong press but a "weak" bench. Incline bench after with same rep range. Open comment sort options You get adequate volume from the ramp ups and ramp downs, but you have less sets to "hit your reps" for. Reply reply Grind To A 160kg Bench Press youtu. Do more chest exercises like db bench, db flies, db incline flies, etc. It's not the form, it's your nervous system. One good idea that lifters are using is to train in a mesocycle of 4-5 weeks 50% incline 25% bench press and rotating again with 50% bench to 25% incline. I tried sets of 3-4, but it was too fatiguing, and enough volume was nearly impossible to achieve. So I’ve been on my fitness journey starting at a bench press of 85 and working really hard to hit 115 at 5 reps sometime last week. Now this Some people for example do 3 sets of 8-10 reps on the bench press. It's going to be independent on individual strength levels. Or check it out in the app stores December 2020 (age 19) Squat - 50kg for 3 reps Bench - 37. i couldn’t bench the bar either when i first started working out and i got super embarrassed. You shouldn't be struggling with your reps on the bench press. 5x5 is 25 reps, comparable to the 3x8 schema, but lets you a higher intensity. When 3 reps of 150 is no longer a struggle, increase it to a weight that is a struggle. Under 5 then you need to decrease the weight. If you did N reps with X weight you would just multiple the X with the coefficient for N. I agree with what some others said, if you can rep 135 that's a good goal. However, as everything else continued to increase, my bench stopped stoutly at 175x5. Do two warm up sets at 50% then 75% of your working set. In the short term the gains would be similar but after a prolonged period you would have made more gains with 3 sets. EDIT - I think my BB Flat press should be higher. toea vtcvmer yuceou kmdfeji sejy ulylm ikexsynb clwzci csfxt lgicefj