Please Scroll Down to See Forums Below How many sets at your heaviest weight do you do on your heavy bench day each week. I normally work up to my heaviest weight in which I can do for 4-6 reps and do one all out maximal effort set. I have read a lot of routines lately though that receommend 3-4 working sets at your heaviest weight. Does anyone have any insite any experiences in which they found to work best?
Heavy Bench day set question
- Thread starter Thick dog
- Start date
Yeah, I tried to do 4 sets of 6 with 85% of my max yesterday. I got 6 the first 2 sets, but only got 5 on my 3rd set and 4 on my 4th set. My goal in the next 3 weeks is to get 6 reps on all 4 sets, then increase to 90% and do 4 sets of 4 reps. I have a good plan in place in alternating between 4 and 6 reps while gradually increasing the weight. It's hard to get your reps on the 3rd and 4th sets though, even with 4-5 minute rests between sets...
barbell265
New member
My routine
This has worked for me by adding and keeping 55-60 lbs in the last year on my bench. Normally do 2 warm up sets 135x15 and 225x5 then 4 working sets of 5 once I can hit 4 sets of 5 for 2 weeks in a row I add 10 lbs and start over again. Once every 4-6 weeks I will work up to a 1-RM. Warm up then maybe 275x5, 315x1, 325x1 and then go in 5 lb increments; my best raw so far is 330, shirted, 375. When a year ago I was hard pressed to hit a 265, hence my screen name.
Just my 2 cents worth...
This has worked for me by adding and keeping 55-60 lbs in the last year on my bench. Normally do 2 warm up sets 135x15 and 225x5 then 4 working sets of 5 once I can hit 4 sets of 5 for 2 weeks in a row I add 10 lbs and start over again. Once every 4-6 weeks I will work up to a 1-RM. Warm up then maybe 275x5, 315x1, 325x1 and then go in 5 lb increments; my best raw so far is 330, shirted, 375. When a year ago I was hard pressed to hit a 265, hence my screen name.
Just my 2 cents worth...
