Changing my bench press routine for this week.?!
Question: Changing my bench press routine for this week!.!?
Lately ive been going with a 5x5 workout
flat bench press
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
i wanted to change it up for today and i was wondering if it would be good!.
205 x 10
205 x 10
205 x 10
im going for mass but i also want the strength so is this good!?Www@Answer-Health@Com
flat bench press
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
i wanted to change it up for today and i was wondering if it would be good!.
205 x 10
205 x 10
205 x 10
im going for mass but i also want the strength so is this good!?Www@Answer-Health@Com
Answers:
Either of these routines will not really help you gain strength!.
You need to keep adding weight to make your muscles work harder!. Doing 5 sets of the same weight isn't pushing your muscles, its letting them get used to that weight - which isn't going to help!.
I'd recommend trying something like this:
205 x 10
225 x 10
235 - as many as you can do
245 - as many as you can do
By going for the heavier weight, you are stressing your muscles to adapt, which will make them respond by growing bigger!. This is the essence of building muscle -- the muscle grows to more easily adapt to the stresses that are put it!.
Good luck!Www@Answer-Health@Com
You need to keep adding weight to make your muscles work harder!. Doing 5 sets of the same weight isn't pushing your muscles, its letting them get used to that weight - which isn't going to help!.
I'd recommend trying something like this:
205 x 10
225 x 10
235 - as many as you can do
245 - as many as you can do
By going for the heavier weight, you are stressing your muscles to adapt, which will make them respond by growing bigger!. This is the essence of building muscle -- the muscle grows to more easily adapt to the stresses that are put it!.
Good luck!Www@Answer-Health@Com
to stimulate hypertrophy you want to use a time under tension (TUT) of 45-60 seconds!. this typically equates to using load of around 80% or more of the 1RM in the 8-10 rep range!.
the 1-5 rep range is better suited for power and increasing the 1 rep maximum!.
* I train and consult NPC & IFBB bodybuildersWww@Answer-Health@Com
the 1-5 rep range is better suited for power and increasing the 1 rep maximum!.
* I train and consult NPC & IFBB bodybuildersWww@Answer-Health@Com
Stay above 8 reps for basic hypertrophy training!.
5 reps is going to give you mostly strength!.
Try switching between something like this!.
3 sets
205x10
For three weeks!.
Then change it to 4 sets of 275x3 for three weeks!.
Then go to 8 reps and bench 245 for several weeks!.
I dont drop below 7 reps, but if your looking to add strength quickly high weight is your best bet!.Www@Answer-Health@Com
5 reps is going to give you mostly strength!.
Try switching between something like this!.
3 sets
205x10
For three weeks!.
Then change it to 4 sets of 275x3 for three weeks!.
Then go to 8 reps and bench 245 for several weeks!.
I dont drop below 7 reps, but if your looking to add strength quickly high weight is your best bet!.Www@Answer-Health@Com
try a 5x8
five sets of eight reps!. if you go with higher reps usually you do more sets!.Www@Answer-Health@Com
five sets of eight reps!. if you go with higher reps usually you do more sets!.Www@Answer-Health@Com