Bench Press High Weight Low Reps

Compound barbell lifts squats bench press and deadlift are your best allies here.

Bench press high weight low reps.

The average weight most adult men and women can bench press depends on age fitness level and other factors. Younger men are typically able to bench press more than older men and men in general. Low reps and high weight is your goal. Eight weeks of training with high reps and light weights 30 40 reps per set builds just as much muscle as low reps 8 12 reps per set and heavy weights 10.

Low repetitions with heavy weight increases strength whereas high repetitions with light weight increases endurance. I ve used this approach and managed to increase from 225 for 20 reps to 250 for 24 reps in 2 months. 3 x 3 ez bar curl. Super high rep training.

High reps and low weight is reserved for resistance training for example what a boxer might want to do to last 12 rounds. What i am saying is that if you re grinding away at low rep sets and it s not working increasing reps per set and your overall volume of bench press work is well worth a try. Afterward you can move into hypertrophy to finally develop bigger stronger muscles. 3 x 3 dumbbell curls.

Low reps with heavier weight the traditional method for building muscle mass for both men and women alike is to lift heavier weights and increase the amount of weight over time. 3 x 3 straight bar push downs. How light is too light. On the intense end of the spectrum powerlifters and many competitive bodybuilders pair very low reps 1 to 5 with extremely heavy weights 90 95 of their one rep max.

To be clear you can also can train this movement low in that 2 6 rep range but it s also perfect to strap in and go for a ride. 3 x 3 close grip bench press. Unlike the deadlift the bench press starts with eccentric lowering. Most of the studies we ve looked at show similar rates of muscle growth with both low and high reps.

3 x 3 lying dumbbell extension.