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Low weight with high reps for weight loss and then increase weight load after a few weeks.
Bench press high weight low reps. Low reps with heavy weights best to stick within the 3 8 rep range. Low reps and high weight is your goal. Best reps for muscle strength. The lifters were split into two groups.
Chest and shoulders. But even with that advantage it can be equally as challenging to do right. What i am saying is that if you re grinding away at low rep sets and it s not working increasing reps per set and your overall volume of bench press work is well worth a try. The bench press primarily works your chest arms and shoulders.
You can also use. To be clear you can also can train this movement low in that 2 6 rep range but it s also perfect to strap in and go for a ride. High reps and low weight is reserved for resistance training for example what a boxer might want to do to last 12 rounds. Unlike the deadlift the bench press starts with eccentric lowering.
Here is the example workout. 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. Best reps for weight loss. Compound barbell lifts squats bench press and deadlift are your best allies here.
I ve used this approach and managed to increase from 225 for 20 reps to 250 for 24 reps in 2 months. For optimal strength increases the research conclusively supports low reps with heavy weight vs. It also enables you to use more exercises for each body part and will probably result in the most muscle growth if you ve already used the high set singles for few months. The following six exercises are considered among the best for low weight high rep exercises.
A sample bench program using ultra high reps this would be a great one for someone who struggles a bit with stability and lockout when benching for low to moderate reps. 3 x 3 do 3 progressively heavier warm up sets of 3 reps follow by your work set incline bench press.
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