reps and sets for benching

**joe2009** · 07-20-2008, 07:23 AM

how many sets and reps do u do for benching to improve it listing any warm up sets and how many reps u do ect

**joe2009** · 07-21-2008, 07:09 AM

anyone?

**john1181** · 07-21-2008, 08:32 AM

I used to do a set of 20 at 80%, a set of 20reps very fast at 70%,2 sets of 4 half way down withweight i couldnt even do once, 2sets of 5 at 80%, 1 set of 2reps at 100% and one set of 8 at 100%...after that i would hit the incline dumbells 3 sets 8-7-6reps that was it for chest...i would do that 2ce a week...i went from 155kgs 2reps to 191kgs 2reps within 3months...i was alo running 1000iu hcg evry 6days and proviron 150mg/ed...but i'm sure there are guys here who are much more experinced than me in this field..if you decide to give it a try start off by doing the workout once a week and then do it avery other 4days..

**2475** · 07-21-2008, 07:52 PM

I Warm Up The Muscles Used In The Bench Triceps/Delts/Traps One or Two Sets To Get the Blood Flowing a good Pump Then Two Sets of 54% for 5 One set 5 at 70% I warm up very diffrent In Train Euorpean Block with the believe to bench alot you must Bench alot Westside is not the only the only way to train I focus on increasing lifts not mass increases lifts yes but over time increases weight class Westside Methods are not bad at all Check My Bench Posts

***Doc.Sust*** · 07-21-2008, 08:14 PM

good guideline for all core lifts

PRILEPIN'S TABLE

Percent...... Reps per Set..........Optimal Total.....................Range

55-65.................3-6......................24......................... .....18-30

70-80................3-6...................... 18.............................12-24

80-89...............2-4........................15....................... .......10-20

90+ ..................1-2.......................4......................... .......10
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**quarry206** · 07-22-2008, 09:36 AM

Originally Posted by john1181

I used to do a set of 20 at 80%, a set of 20reps very fast at 70%,2 sets of 4 half way down withweight i couldnt even do once, 2sets of 5 at 80%, 1 set of 2reps at 100% and one set of 8 at 100%...after that i would hit the incline dumbells 3 sets 8-7-6reps that was it for chest...i would do that 2ce a week...i went from 155kgs 2reps to 191kgs 2reps within 3months...i was alo running 1000iu hcg evry 6days and proviron 150mg/ed...but i'm sure there are guys here who are much more experinced than me in this field..if you decide to give it a try start off by doing the workout once a week and then do it avery other 4days..

maybe i'm missin something, but are u saying that u would do a single set of 20 on 80% of ur one rep max? then 70%??

either i'm reading it wrong or u are don't know ur real one rep max. i have never heard of anybody doing 20reps on there 80 percent range in one set

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doc using your table what range do u stay in for raw lifting? i tried the table using 475 as my max, so 75% was 355. but doing sets of 6 made me feel kinda like i wasn't working.. i was using precentages and kinda doing drop sets, for example
no matter what the percent i'd do one to two reps shy of failure for three sets.. usually doing wk1-70 wk2-80 wk3-90 wk4-deload (i'd change precentages from time to time)

**john1181** · 08-03-2008, 12:27 PM

yea a set of 20reps at 80% then the et after was very fast repetition at 70%..wht dont u uderstand bro?

**quarry206** · 08-04-2008, 09:29 AM

just never met somebody that could do 20 reps of 80% of their true one rep max. if ur max is 450lbs, that would mean u could do 360 20 times?

i just never ever heard of somebody that could do 20 reps of there 80% and then 20reps of there 70%. seems unreal numbers in my mind

***Doc.Sust*** · 08-04-2008, 07:28 PM

Originally Posted by quarry206

just never met somebody that could do 20 reps of their true one rep max. d

me either

**john1181** · 10-28-2008, 01:24 PM

havent checked this out in so long...u guys are right...20reps at 60% and 20 fast at 50%..around thee im no pro with the numbers but i could have easily pulled off another 25-30fast reps and another 25 reps of the other...so it was 65kg or f20 from what i remember and 191kg for reps..that sucked man i weighed 110kg xaxa...still was a lot for me cause i wasnt into powerlifting..i am now...i wanna be..im bored of bodybuilding because you cant always be ripped so i deided to always be strong..fter all i love carbs and hate depleting them