High Rep Bench Press
Here is a sample schedule.
High rep bench press. Day 3 off. You will also be hammering your triceps and shoulders several days later which will also assist your bench press strength. If you re looking to maximize muscle size target 8 12 reps per set on average and choose multijoint movements like the bench press squat overhead press bent over row and deadlift which recruit more total muscle mass than single joint moves thus allowing you to lift heavier weights.
The following six exercises are considered among the best for low weight high rep exercises. The group that mixed typical hypertrophy stimulating rep ranges for the lower body with high intensity rep ranges for the upper body showed a whole lot more progress than the other group. High reps medium reps low reps each approach has been touted as an ideal way to build muscle.
When i m 205 i can bench press 365 and when i go up to 215 i can bench 385. Day 2 leg day. If i m 195 pounds i can bench press 325.
High frequency high payoff prioritizing frequency over concentrated volume has grown in popularity over the past few years because it works and works well. A phenomenon that even holds true for all bench press assistance exercises. The bench press primarily works your chest arms and shoulders.
Day 4 shoulders and. Their 1rm increased as did their lifting speed i e their power. However to remedy a stalled bench press benching more frequently may be just what the doctor ordered.
This applies even if my muscle mass is about the same at each bodyweight. You can also use. Train like a bodybuilder.
At 225 i can do 405 and if i reach 230 235 i can bench press 425. 20 rep bench press program we will be using a four day split that features an intense bench press and chest day.
