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2007/09/26, 10:59 AM
I was wondering if there is a training method for more reps with certain weights. For instance, I can close grip BP about 275lbs for 8 reps and I want to increase this to 10 or so. What are good training methods to get stronger in reps rather then 1 rep maxes. Thanks!!
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2007/09/26, 11:40 AM
Get stronger. If you increase you 1RM you will be able to more reps at lower weight.
Specifically for close grip...work on your triceps
I have a few ideas that might help.
1)
Work with lower weight at higher reps. For example, start with something like 245. Try to hit 12-14 reps. Try to add 5lb or 10lbs each week.
I sort of use this method myself. If my singles get stuck, I like to work with triples for awhile.
2) Work with higher weight. Start with something like 285 and aim for 4-6 reps. Try to add 5lb or 10lbs each week.
I generally don't have this option because I work with singles a lot, but I still think that it will be effective if not more effective than the last method because of the rep range you are going for. Your objective should be to get stronger and working with a lower rep range will help you achieve this.
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2007/09/26, 12:23 PM
I agree with Pemdas, I bet if you can do 275 8 times that doing 245-255 for 10-12 shouldn't be a problem for you.
Just curious though, why do you want to increase rep maxes?
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Quoting from menace3000:
just as a sidenote...if you dont do squats, deadlifts, and military presses you get cancer. Proven fact.
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2007/09/26, 04:11 PM
You could use boards as well.
Start with 5..get to where you can do 10 or 12 at that weight and height. lower it down to 4....do that tell you get to 10 or 12....then lower and lower tell your on your chest.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/27, 11:51 PM
rest pause too
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/09/29, 10:55 AM
build up volume...10 sets of 5 for example with x rest...keep cutting rest, increasing total sets or reps...
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2007/10/13, 05:31 PM
thanks guys. I am going max effot now on close grip. I did 335bs and just missed 345lbs. i am good for 340lbs. What is a harder exercise, neutral grip db press or regular grip?
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