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But high weight and low reps is not the best approach for building muscle.
Bench press heavy weight low reps. The average weight most adult men and women can bench press depends on age fitness level and other factors. One study from the journal of strength and conditioning research showed that when a slow lifting tempo and lighter weight was used 5s concentric and 5s eccentric 55 1rm activation of the chest was reduced by up to 36 during the bench press when compared to lifting with a faster tempo and heavier weight subjects instructed to lift as fast. For optimal strength increases the research conclusively supports low reps with heavy weight vs. 3 x 3 do 3 progressively heavier warm up sets of 3 reps follow by your work set incline bench press.
On the intense end of the spectrum powerlifters and many competitive bodybuilders pair very low reps 1 to 5 with extremely heavy weights 90 95 of their one rep max. A meta analysis study of studies conducted in 2007 1 found that lifting 60 85 of your 1 rep max was the most effective way to stimulate growth. Military press 3 x 3 perform at least 2 warm up sets standing dumbbell press. 1 for example in one study 23 cyclists were placed into high resistance low repetition lr low resistance high repetition hr or cycling only groups for a.
This percentage of 1 rep max translates to about 6 12 reps per set. If you re looking to maximize muscle size target 8 12 reps per set on average and choose multijoint movements like the bench press squat overhead press bent over row and deadlift which recruit more total muscle mass than single joint moves thus allowing you to lift heavier weights. High reps with light weight but high reps can still elicit gains in strength as well. 3 x 3.
Heavy lifters who did 1 to 5 reps of moves like squats lunges and deadlifts along with moderate lifters who did 8 to 12 reps of the same. A high rep group which lifted at 30 50 of their one rep max for 20 25 reps a set and a low rep group which lifted at 75 90 of their one rep max for 8 12. If your goal is increasing bench press strength and upper body mass then generally speaking it appears that upping your bench press frequency to 2 3 4 and maybe even 5 times a week can be a. Click here for printable workout log.
The lifters were split into two groups. Train like a bodybuilder.
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