Bench Press High Weight Low Reps

Compound barbell lifts squats bench press and deadlift are your best allies here.

Bench press high weight low reps.

Low reps with heavier weight the traditional method for building muscle mass for both men and women alike is to lift heavier weights and increase the amount of weight over time. But even with that advantage it can be equally as challenging to do right. Strength is represented by the 1 repetition maximum 1rm which is the maximum weight that can be lifted for one rep and endurance is the ability to exert a lower force repeatedly over time. How light is too light.

A sample bench program using ultra high reps this would be a great one for someone who struggles a bit with stability and lockout when benching for low to moderate reps. 3 x 3 ez bar curl. I ve used this approach and managed to increase from 225 for 20 reps to 250 for 24 reps in 2 months. Most of the studies we ve looked at show similar rates of muscle growth with both low and high reps.

The average weight most adult men and women can bench press depends on age fitness level and other factors. Low repetitions with heavy weight increases strength whereas high repetitions with light weight increases endurance. 3 x 3 straight bar push downs. Unlike the deadlift the bench press starts with eccentric lowering.

3 x 3 close grip bench press. To be clear you can also can train this movement low in that 2 6 rep range but it s also perfect to strap in and go for a ride. Super high rep training. High reps and low weight is reserved for resistance training for example what a boxer might want to do to last 12 rounds.

On the intense end of the spectrum powerlifters and many competitive bodybuilders pair very low reps 1 to 5 with extremely heavy weights 90 95 of their one rep max. Low reps and high weight is your goal. Eight weeks of training with high reps and light weights 30 40 reps per set builds just as much muscle as low reps 8 12 reps per set and heavy weights 10. Afterward you can move into hypertrophy to finally develop bigger stronger muscles.

Younger men are typically able to bench press more than older men and men in general.