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re: OT gym krewe, advice on how to improve bench press?
Posted on 7/19/16 at 11:40 am to logjamming
Posted on 7/19/16 at 11:40 am to logjamming
logjamming makes a good point. Most of the rest of these folks don't understand basic muscle physiology.
You want to increase your max? Lift heavy (no less than 85% of your 1RM), low reps (easy to find appropriate reps per weight with 1RM chart), 3-5 min breaks between sets. You want to improve your max, perform that lift ~3 times per week. The rest of the nonsensical ghey stuff like double bouncing (whatever the hell that is), pyramid sets, going lighter (gtfo) or going to 1 day of bench per week (seriously gtfo) is certainiy the least efficient way of getting stronger and borderline incorrect.
Find a powerlifting forum and stay off the OT...
You want to increase your max? Lift heavy (no less than 85% of your 1RM), low reps (easy to find appropriate reps per weight with 1RM chart), 3-5 min breaks between sets. You want to improve your max, perform that lift ~3 times per week. The rest of the nonsensical ghey stuff like double bouncing (whatever the hell that is), pyramid sets, going lighter (gtfo) or going to 1 day of bench per week (seriously gtfo) is certainiy the least efficient way of getting stronger and borderline incorrect.
Find a powerlifting forum and stay off the OT...
1
Posted on 7/19/16 at 1:31 pm to YipSkiddlyDooo
The best way to increase your 1 rep max is heavy sets 2-3 times a week depending on your body. Just do a warm up and then do 3-4 sets of 2-3 reps. That's it. Do that 2-3 times a week.
Also, freaking eat. You must be pretty small right? i see a lot of guys trying to lose weight and get lean, then they also complain about 1 rep max problems. You can't focus on both.
Now if you are having a particular weak spot like getting it off your chest or straightening your arms, that's a different story and you need to focus on that muscle.
Also, freaking eat. You must be pretty small right? i see a lot of guys trying to lose weight and get lean, then they also complain about 1 rep max problems. You can't focus on both.
Now if you are having a particular weak spot like getting it off your chest or straightening your arms, that's a different story and you need to focus on that muscle.
This post was edited on 7/19/16 at 1:34 pm
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