BP Question

[Hockey Playa]

Ahhh i never know how to approach my BP sets. I heard Low Reps, heavier weight = bigger , and i only do 3-4 BP sets so say your going at your max 1-2 reps 3 sets, that only max 6 reps, doesnt even feel like work. Currently i've been starting at a weight where i can get 10 reps in, than moving up by 10 so the reps go down. But if i wanted to go for the max 1-2 reps im alrdy tired. How do u approach ur sets? Low to high? high to low? middle reps?

 

[WesCottII]

I'd say that you're doing to many sets. Try doing two and upping the weight so you can get a 5RM at a heavier weight. S'wat I've recently been told to do.

 

[vorbis]

high weights at low reps. you're supposed to feel tired! Thats your muscle failing under the stress. Its that kind of stress that makes them grow when you rest. Doing high reps is more like aerobic excersise.

 

[Skilla_Staz]

Only going 1-2 reps isn't really going to be effective. I would agree on bumping the reps to 4-6. I made 2 inch gains on my legs when forgetting about the higher reps, and dropping my squats to sets of 3-6. Granted I don't have a certain number of sets, I just pump out the reps, add weight, pump out the reps add weight, making large jumps if the weight is light and smaller jumps the harder the weight gets to lift. That worked for me, but you may respond differently, and those were my squats, not my BP.

 

[Warboss Alex]

2 x 5-6 is fine on the core lifts and their variations. if you're using enough that's about all you should be able to manage. (20 rep squats an exception)

Skilla, nice leg gains. That's a helluva lot of muscle you've put on for two inches.

 

[Skilla_Staz]

Yeah I went from 19-21. I still have my chicken legs, and those gains were over a year ago, around the time that I added about 10lbs to my frame. Hoping to get similar gains here, since I've had a lay off of about 4-5 months, and I'm getting my diet in gear.

The gains were definitely noticeable too, started getting a good deal of outer quad development, but my hamstrings are definitely lacking behind.

I think the routine was something like

Squats: WOrk up to 3RM
Leg presses 3x6
Glute/Ham Raises 3x6
Calf Raises 3x10

or something like that. I hated doing higher reps, it made me feel like a weakling, so i dropped the reps, popped on the weight, kept my form and went for it.

 

[Warboss Alex]

Yeah I went from 19-21. I still have my chicken legs, and those gains were over a year ago, around the time that I added about 10lbs to my frame. Hoping to get similar gains here, since I've had a lay off of about 4-5 months, and I'm getting my diet in gear.

The gains were definitely noticeable too, started getting a good deal of outer quad development, but my hamstrings are definitely lacking behind.

I think the routine was something like

Squats: WOrk up to 3RM
Leg presses 3x6
Glute/Ham Raises 3x6
Calf Raises 3x10

or something like that. I hated doing higher reps, it made me feel like a weakling, so i dropped the reps, popped on the weight, kept my form and went for it.

I like it. if you'd done your leg presses sumo-style then your hams would've got hit pretty hard. ghrs are great for core strength but don't build much size, that's what squats are for.

 

[Skilla_Staz]

what do you think of RDLs?

 

[Warboss Alex]

what do you think of RDLs?

any deadlift is good. I sometimes do them as assistance exercise (i.e. higher reps, lighter weight).

 

[Skilla_Staz]

yeah right now our coach has everything in the 10 rep range, except some of those oly movements

 

[Hockey Playa]

so alex for Bench press 3 sets of 4-6 Rep weight range is good?

 

[Warboss Alex]

so alex for Bench press 3 sets of 4-6 Rep weight range is good?

sounds good on paper. try it and see. 2 sets should be more than enough though if it's a true 4-6RM.