Bench press reps and weight question

[dwayne20]

hey bros, what do you think is the best for barbell bench press low reps and heavy weights or moderate reps and moderate weights, I started the gym two weeks ago and I don't have much knowledge about training and my dream is to get a nice and wide chest , and bench press seems to be very effective for it, thank you.

 

[irish_gemeni]

If you have just started lifting 2 weeks ago, then don't even worry about this yet. You need to build a foundation and muscle memory! Look up beginner workout programs. Lots of compound lifts to build strength and muscle. Just a normal 3x10 to start will work.

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[muskate]

The correct answer is both. Each muscle in your body is made up of type 1, type 2a and type 2b muscle fibres. By training with a variety of different rep ranges, you will train every muscle fibre. This will lead to the maximum amount of growth.

After warming up I would do some heavy sets in the 3-5 rep range. I would do your second and third exercise in the 8-12 rep range and finish off your workout with some 20 rep burn out sets.

 

[MasonicBodybuilder]

Keep it simple at the beginning and run a 5x5 program. It will get you big and strong on all the compound lifts. Look up Stronglifts 5x5

 

[Saiyan7]

I'm with Masonic here. I've seen better results, myself and others, starting with SL5x5 than anything else. Amazing for a base.


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