For maximum strength what kind of reps should i be doing?

[RBtrucking4]

I posted this on the powerlifting board but honestly no one responds so ill give it a try here what i have been doing is 3 sets of 10
warm up 10
medium 10
max 5 rest 5

Is there a better way where i will see better results or should i stick with what i am doing? What do you do?

 

[SgtSlaughter]

Simple... if you're increasing your strength stick with it.

If not, try going 8, 6, 4 (3 working sets)... i don't know what lift this is on either.... just an idea.

BTW: increasing weight in each set is a must for strength gains.

Also, if dieting/cutting... it's going to be hard to get strength from the lack of carbs.

 

[cyrex]

My strength went up EXTREMELY fast by doing about 4-5 sets of 3 reps at very heavy weights (about 90% max). For example, I was only able to get 175 up with bench a few months ago 1 time. My goal was to bench my weight within 3 months. I did it pretty easily. Here is what I did:
Training chest 1x/week for 1.5 months
Flat Barbell bench
4 sets of 3 after a 10 rep warmup set using the absolute heaviest weight I can put up 3x then I increased by 10-15 lbs each week for example:
wk1 - 4x3 @ 155
wk2 - 4x3 @ 165
wk3 - 4x3 @ 175 (try for 1 rep @ 215 and failed (needed a help from spotter)
wk4 - First thing after warmup was try 215 again and succeeded for 3 reps so 2x3 215 and 2x3 @ 185
wk5 - 4x3 @ 225
wk6 - 4x3 @ 235
wk7 - 4x3 @ 245
wk8 - 4x3 @ 250
wk9 - tried for 1 rep max of 265 succeeded. tried for 280 and failed. 2x3 @ 255
wk10 - 4x3 @ 265 (goal reached)

along with flat bench I was doing incline dumbell presses, flys and dips with similar sets/reps

Also note that I was getting better from a shoulder injury so some of this was muscle memory in action.

I have since started doing higher reps at slightly lower weight since I started my cycle. Now i'm doing about 10 reps @ 255 but my 1rp max has not gone up much since I started doing this. Obviously with all training practices your mileage may vary

 

[Anthrax Invasion]

Try the training boards.

 

[muscelove]

Jesus you increased your weight quickly. Muscle memory does exist but nice work

 

[cyrex]

note on my training I started my cycle around wk 7 and started training chest 2x/week around wk 6 so there were smaller jumps between what I have listed there in between.

 

[SgtSlaughter]

OK!!!

This damned 2x3 .... 5x5 .... what I think it is from readin is:

sets(x)reps.. RIGHT?! ... just want to make sure because i've read some confusing information.

flame me, sry for hyjacking... just a quick question

 

[cyrex]

sets reps

x sets of y reps ;-)

 

[alex2678]

2x3 5x5 = sets x reps

I've always been a preacher of the "you have to get stronger to get bigger" philosophy. (You'll never see a 500lb. bencher with 13 inch arms) For me 8 reps is the absolute maximum I can go to see gains in size and strength. If I increase my 10 rep max by 10-20 lbs. and attempt a new single, I won't be able to get it. If my 4 rep max goes up 10-20 lbs. then my 1 rep max goes up 10-20 lbs. (....Hope that wasn't confusing)

Increasing the weight in small increments also helps too. Years ago my gym used to have platemates (1 or 2 lb. plates so you could slowly increase your weights a little at a time if a 5lb. jump was too much http://www2.shopping.com/xGS-Platemates~NS-1~linkin_id-7000561). Definitely worth the buy to keep at your gym if you can.

 

[cyrex]

ever since I increased reps my chest has been getting more defined and bigger but strength gains have gone down but this may just be a natural plateau