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max258
Amateur Bodybuilder
(Total posts: 5) 		posted April 07, 2000 11:58 PM     Click Here to See the Profile for max258     Edit/Delete Message
I am a 16 year old male that would like to now what would be a good rep range for me to use on the bench press and what is a good number of total sets to do. For me to use to gain strength and size.
thanks

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oversized
Pro Bodybuilder
(Total posts: 128) 		posted April 08, 2000 07:03 PM     Click Here to See the Profile for oversized   Click Here to Email oversized     Edit/Delete Message
This is what i would reccomend for starters
it starts out by building up endurance and as the weeks progress continue to increase the weight and you will improve your stength and power. You'll want to start out with high reps to get your form and technique. Learn your groove and with the high reps stuff experiment a little with you grip. Go a little wider than normal with one set then go a little narrower with the next, then use your normal grip for a set. Find out what works. By weeks 7-9 know what grip you like best and stick with it from there on out.
this would be a good workout to start with and keep in mind that all of these sets are after your warm up.

WEEK 1-3= WARM UP, then 3-4 sets for reps of 15 at 60-65%
WEEK 4-6= WARM UP, then 4 sets of 10 at 70%
WEEK 7-9= WARM UP, then 4 sets of 5 at 80%
WEEK 10-12= WARM UP, then 4 sets of 3 at 85%
WEEK 13&14 = WARM UP, then 3 sets of 2 and a set of 1 at 90-95%
WEEK 15 = Warm up, then 2 sets of 2 and 2 sets of 1 at at least 95%
WEEK 16 = warm and max out

hope this points you in the right direction

And don't forget to do all of the auxillary lifts to support your bench (example) incline press, military, lat pull downs, dumbell rows, seated rows, front raises, Lateral raises, rear flys, Rotator cuff exercises [very important!!], tri and Bi work, abs.

hope that helps and good luck

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