Group: Strength & Powerlifting

Strength & Powerlifting
Created: 2012/01/01, Members: 39, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

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How much weight for this progam?

Alienheat4
Alienheat4
Posts: 47
Joined: 2003/09/07
United States
2004/11/18, 07:16 PM
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