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How much weight should I use for this?

Alienheat4 Posts: 47 Joined: 2003/09/07	2004/11/18, 08:30 PM Yes I know I posted this topic before, but the place where I posted this before isn't the right place. With football season over, I was looking for a good to program to dedicate myself to. I found the 12 Week Speacial Mass Building program and decided to try that. However, I am not sure how much weight to try with the amount of reps given. To make calculations easy let's say my bench if a flat 100 lb. What percent of my max should I use for each set? Here is part of the program: Barbell Incline Bench Presses 1 12 repetitions lbs 2 6 repetitions lbs 3 5 repetitions lbs 4 4 repetitions lbs Dumbell Flat Bench Presses 1 12 repetitions lbs 2 6 repetitions lbs 3 5 repetitions lbs 4 4 repetitions lbs Dumbell Incline Presses 1 12 repetitions lbs 2 6 repetitions lbs 3 5 repetitions lbs 4 4 repetitions lbs
Alienheat4 Posts: 47 Joined: 2003/09/07	2004/11/21, 05:13 PM Any help?
Alienheat4 Posts: 47 Joined: 2003/09/07	2004/11/23, 10:49 PM Is anyone willing to help me out?
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/11/23, 10:56 PM Hey Alien i don't know the exact formula for figuring out the numbers but the way i'v always done is to pick a weight out and if i go over the rep range i'll add some more weight and if i fall short i'll reduce the weight but if i only fall short by 1-2 reps i'll just keeping lifting that weight till i can reach the rep range. You want to challenge your muscles so by lifting a little heavier than you can your muscles will grow to meet the newdemands. Hope that helps.
Alienheat4 Posts: 47 Joined: 2003/09/07	2004/11/24, 03:45 PM Thanks Justin, that's what I will probably end up doing if no one has any basic formulas that I should use to start out with. But if anyone does have any percentages to use, then please share.