About 100% intensity....

[Marcel]

I've hear of 100% meaning that I should do reps till failure(simply can't raise the weight) in bench press I lift the weight 12 times and on the 13th I can't lift it anymore, then on the 2nd set I can only lift it 6 times and the same on the 3rd.

Now, I read that my number of reps on each set should go from 8 to 12, and when I can do 12 I've got to put more weight. Now if I put more weight probably I'll be able to do 8 with more weight but like 5 or 4 reps on the other 2 sets.

I rest 90 seconds between each sets but I still can't lift the same number of reps on each set, my question is if I should rest more or what ? Change weight between each set ? What do you reccomend ?

[chscrew144]

first sert at 12
second set at 10
third set at 8

increase the weight as the reps drop

[ October 15, 2002: Message edited by: chscrew144 ]

[Ryan]

Traditionally, intensity is referred to as the percentage of your one rep max. SO if you can bench press 200 pounds 80% of your 1RM would be 160 lbs. Just thought I'd throw that in there...

There is no one right answer to the question. The point is that you stress the muscle and rest it which brings about adaptation (ie, size and strength).

Some people rarely even go to failure so it isn't 100% necessary for success. You can use chscrew144's method which works fine. When using any type of pyramid scheme though, I prefer doing something slightly different and, after a thorough warmup doing the sets with the higher intensity and the lower reps first and lowering the intensity (weight) and raising the reps on each set.

So if I was bench pressing the work I did for the exercise might look like this:

(After a thorough warmup)
Set 1: 205 lbs x 8 reps
Set 2: 185 lbs x 10 reps
Set 3: 165 lbs x 12 reps

Try both chscrew144's method and that one, see which works best for you, and let us know how it works out.

[AG]

Well going to failure is a debatable topic amongst the pro's. Some see it as the best way for hypertrophy and some see it as the opposite. I personally like to go to near failure with a max set some place in each workout (whether it be a 1RM or 3RM)

If you are looking for max strength out put I would say take a longer Rest Interval (RI). This will allow your muscles and centeral Nervous system time to fuire again. A 3 minute RI is great for max loading and strength.null

[Master Trainer]

Good conversation going on here. In my opinion taking your training to failure on a particular sets during the correct training periods is a very neccessary and feasable way to stimulate muscle growth when used under cetain circumstances. In a body building forum, failure techniques are best utilized within a periodization scheme, on rotation, as the one described by our moderator in a previous posting on this bulletin board. Continuously using HIT (High Intensity Techniques) like failure sets can lead to over training and eventually injury as well as decrease the central nervous system response which ultimately is the vehicle by which strength , thus muscle is gained. It is also misunderstood by many that "failure" by definition means the inability to move a particular weight any longer. However, correct failure is best defined by a loss of good lifting form. Following this simple rule can save a you a world of hurt in injury time later in your training years.

Keep training safe and hard!

[AG]

"Following this simple rule can save a you a world of hurt in injury time later in your training years."

Yes and usign bad form (back arches etc) are also not working the muscle group effectively and for the most part will not do the lifter much good. Failure can be done in a 1RM as well as a 10RM and many novice lifters do not realize this and belive that failure is soley 1RM. I personally like to hit a set of 1RM now and then to test my overall stregnth and recovery ability (I log my rest intervals). Lifitng to failure is like you said, unable to lift the weight again.

[Marcel]

Thanks everyone, I'm glad I got this info, had a big doubt. I think I'll change the weight and/or rep number on each set... to see which I find best...

[bubbleman]

If you are open to one more suggestion...

One person has suggested pyramiding with increasing weights and decreasing reps, another suggested decreasing weights and increasing reps. For one thing, this should show you that nobody is right, or everybody is right...depending on how you want to look at it.

I do a pyramid scheme that uses both schools of thought.

Set 1, 8 reps
Set 2, 6 reps
Set 3, 4 reps
Set 4, 6 reps
Set 5, 8 reps

The weight increases to the set of 4 reps and then decreases again back to 8. You are doing 2 sets at 8 reps and 2 sets at 6 reps, the weight used each time is the same.

For instance, my last time in was like this:

warmup
215x8
235x6
255x4
235x6
215x8

When you can get that last rep of that last set by yourself, you move all of the weights up 5 pounds.

This works for me, your mileage may vary.

Remember, you won't grow if you don't eat right, the time and focus in the gym needs to be matched by your focus to your diet.

[Master Trainer]

The particular method of lifting your describing here is what is typically referred to as "set work" by many gym goers. You are meant to choose a challenging weight that you can press twelve times on all three sets while resting 90 seconds between each. Once you can press all three sets for twelve reps at a particular weight, add five pounds and repeat the same method until you develop enough strength press that weight twelve times for all three sets. What you must understand in using this method of training is that you cannot perform a 100%, maximal twelve rep failure lift on your first set. If you do, your muscle will not recover enough to ever lift the following 2nd, and 3rd set for twelve reps at the same weight as the first set. Instead, choose a weight that will cause you to do the 100% failure set on your 3rd set. Then once you can press that 3rd set for 13 reps, add five pounds and begin the process again.

For example:

Weeks (1)
Weight Set Reps Performed
185 lbs 1 12
185 lbs 2 12
185 lbs 3 10 (fail)

Week (2)
185 1 12
185 2 12
185 3 13 (fail)

Week (3)
190 1 12
190 2 10
190 3 9 (fail)

Week (4)
190 1 12
190 2 12
190 3 10 (fail)

Note: If you interested in gaining strength - look into a training method called "progressive overload" and check back with us.