UP TO MAX - JP Fitness Forums

bignasty105 · 05-12-2005, 09:23 PM

How do you go about lifting up to your maxium lift for that day. For bench pressing if i want to max out at 225, how would i go about the prelifting that day to get there is 135x10 and 155x6 addiqute enough?

Rev · 05-12-2005, 09:44 PM

Try this,

bar x a lot
95 x 5
135 x 5
165 x 3
185 x 1
205 x 1
225 x 1

bignasty105 · 05-13-2005, 07:24 PM

Thats alot of warm ups is that what most people use when going for a maximum lift?

I. Kay · 05-13-2005, 08:18 PM

Rev's suggestion is about right. You said you thought it's a lot... but, not counting the relatively weightless BAR reps, it's the same number of reps as the 135x10, 155x6 that you mentioned. The reason for the gradual weight increase is to prepare your nervous system for a large lift. Doing 16 reps at 60-69% of your max doesn't prepare your nervous system for a 100% lift the same way single lifts going up to 82% and 91% will.

I hope that made sense.

bignasty105 · 05-13-2005, 08:34 PM

Yeah I never looked at it that way. Thank you for your help. Does warming up like This help me lift more on my maximum lift, or so i dont rip a muscle?

Kevin T. · 05-13-2005, 09:12 PM

You're basically prepping your muscles gradually to prepare them for the extreme load of the max.

Matthew · 05-13-2005, 09:21 PM

So both.