How many sets + reps for speed bench?

[DrBones]

Today I'm doing speed bench..... I never thought to put any thought into how many sets reps????

I've read a lot of people do 8 sets of 3??
I know your supposed to use between 50-65% of your 1rm...
But how many sets and reps should I do?

Thanks

 

[TheOak84]

i was told 10x3, and 3 reps in 3 seconds with 45 seconds breaks..

i just started doin that too, im tryin it for 6 weeks..

 

[coolcolj]

anywhere from 18-30 total reps.

rest is up to you, I use 2-4mins. I know the westside guys use 45 secs, which I feel doesn't allow for the CNS and energy stores to recover for maximal power output per rep. They do this for conditioning from what I hear.

I prefer every rep to be identical.

 

[DrBones]

Cool....
I did 8 sets of 3 with 135 on incline.. so thats 24 reps...
I did it with a partner with the 'you go I go' style of training... probably 45 sec breaks.... every 3rd set we'd grab some water...

How long before you start to notice an increase in motor recruitment from this?

 

[coolcolj]

I dunno - I don't do this for bench

I do this for squats going from 40-60% over the course of my sets. ie 135lbs 1st set, 2nd set 145 all the way up to 205lbs.

I've always been a pretty fast person and always trained fast regardless of the load, so I didn't notice it that much. It's like asking what is the difference between fast and faster?

The idea with this type of training is that you can generate more force through greater speed with these lighter weights than you ever could with heavy slow weights. This means you are teaching your body to recruit more fibers maximally.
Not only that you can do more reps per workout at a greater power output per rep.

You can build functional muscle like this - I sure have

 

[DrBones]

OK... my biggest concern is i do shoulders/bis/tris on thur and Speed bench and legs on friday....

THink my shoulders and tris can handle it? The weight is SOOO light.

My full split looks like this

Mon - Chest (heavy)
Tue - Back
Wed - Off
Thur - Shoulder/bis/tris (max 4 sets for both bis/tris)
Fri - Legs/speed incline bench


Do you think things will get adequate recovery time... Mainly delts/chest/tris?


Thanks

 

[coolcolj]

I would put it on thursday at the start of the session.

If it feels light your not moving it fast enough, accelerate with every single ounce of energy.

For example, squatting heavy is tough, but yet squat jumping maximally with the bar can be just as tough.

 

[DrBones]

Only problem with that is my delt/bi/tri day seems to take forever already

5x5 seated military
2x8-10 side laterals
2x8-10 bent over laterals?

2x5 barbell curls
2x8-10 close grip chins

3x8 close grip bench
2x8-10 skull crushers

Thats like 18 sets already.... tossing in another 8 would be rough... It doesnt feel like this weight is going to cause any hypertrophy... but you never know

I hate trying to squish new stuff in

 

[coolcolj]

Well other way is to do it before your heavy benches, but cut the volume down.

Ie 6x2, or 4x3 then go to your heavier sets.


You have a bodybuilder type split, so it makes it tough.
You could alternate workouts, ie workout one as per above, workout 2 just heavy stuff and so on.