Is my bench press performance normal or weird?
- Thread starter Phokus
- Start date
Seems like you aren't used to long, intense workouts if your strength decreases that fast. try doing workouts with 10-12 sets for chest, do exercises like incline/decline bench, dumbell presses, hammer grip dumbell presses, and weighted dips. Use good form. How's your nutrition? If you aren't eating well (especially carbs) then your performance in the weight room be be held back by this. PM me if you have more questions.
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
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You lack muscle endurance. This is why your reps drop off as your sets go up. How long do you rest inbetween your sets?
First 'work' set at 135lbs is good. 10reps but were you 'busting a gut' to get to 10reps? 2nd set (we won't count the 95lbs as that is a 'warm up') at 135lbs was quite a drop off it.
How long have you been training?
You should be able to at least maintain 135lbs for say 6reps x 4-5sets. Or even 135lbs x 12reps x 4 sets later. The more months and years you clock in the gym you get CONSIDERABLY stronger. It just takes time and commitment.
Do about 10reps with just the bar. Then add 10kg to each side and do say 4-6reps. Then go up in 10Kgs to your 'training weight'.
Koing
BrokenVisage
Lifer
- Jan 29, 2005
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while I haven't lifted in quite some time - yeah, the first two are to get the blood pumping and should not be anywhere near your limit.
Koing
Elite Member <br> Super Moderator<br> Health and F
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Not exactly.
More reps = more muscle endurance
Weight (also known as 'intensity') will determine '1RM strength'. The more 'weight per rep' you use is more geared towards lifting more for a 'single lift' or a big 3 reps.
You mix things up to WHAT YOU WANT from your training. But it is ALWAYS good to cycle your reps and sets every 4-6 weeks. Or on a trainng day basis but it gets more complicated then you would need it to be.
12reps x 4 sets = muscle endurance (you will HAVE TO LIFT LESS weight on that)
6reps x 5 sets = more for strength (you will be able to lift more 'set' for the 5 sets and this will help get you a bigger 1RM -3RM -6RM then if you were doing 12reps x 4 sets)
3reps x 6 sets = will help you get a bigger 1RM but you won't be able to lift a lower weight for as many reps.
OR you could pyramid up so as you drop the reps you increase the weight as you should be able to lift more weight because you have decreased the reps.
Koing
Koing
Elite Member <br> Super Moderator<br> Health and F
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It doesn't 'quite' work out like that.
Your 1RM is WHAT YOU HAVE ACTUALLY LIFTED. Not some 'calculated' lift. You did 135lbs for 10reps but for only one set. If you did it for say 4 sets your 1RM would be closer to 160lbs if not higher depending on a bunch of factors. But as it is I would be suprised if you could hit 160lbs for a 'good' 1RM with 'good form'. None of this bouncing it off your chest BS or even worse the one where it DOESN'T even touch your chest!
Koing
I weigh 145-155 depending on my diet that week..
5'11-6'0
I start with 155 and do 10 reps
Jump to 175 and do 8 reps
195 I do 6 reps
Then I make a jump to 235 and do 4 more..
5'11-6'0
I start with 155 and do 10 reps
Jump to 175 and do 8 reps
195 I do 6 reps
Then I make a jump to 235 and do 4 more..
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
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It's alright. I was once a n00b also
Lift less weight for the 135lbs. First 4 weeks you should be doing a weight you can do for 10reps x 3 sets.
You worked FAR FAR too hard on the first set. This shows in your reps for your later sets.
It doesn't matter what weight you lift. Lift for a good 10reps x 3 sets. This is a 'basic' get a good 30reps in. More reps = more practice for the lift. The more practice you get the better your technique will be and the better you will be at the lift.
Koing
- Nov 20, 1999
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Originally posted by: Koing
It's alright. I was once a n00b also
Lift less weight for the 135lbs. First 4 weeks you should be doing a weight you can do for 10reps x 3 sets.
You worked FAR FAR too hard on the first set. This shows in your reps for your later sets.
It doesn't matter what weight you lift. Lift for a good 10reps x 3 sets. This is a 'basic' get a good 30reps in. More reps = more practice for the lift. The more practice you get the better your technique will be and the better you will be at the lift.
Koing
Ok thanks Koing (and everyone else)
- Nov 20, 1999
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It depends more with a percentage of your max than anything to do with your bodyweight. What is your max?
Go with a system where you are straining to do the last few reps of each set with 1 minute rest in between. The last set, you should barely be able to lift the last rep. For muscle, you should lift the most weight possible with low reps, no more than 6 to 8.
Go with a system where you are straining to do the last few reps of each set with 1 minute rest in between. The last set, you should barely be able to lift the last rep. For muscle, you should lift the most weight possible with low reps, no more than 6 to 8.
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