You might then progress in the following way. Hypertrophy or growth consisting of high volume eight to 12 reps three to five sets and moderate resistance 50 percent to 75 percent of one rep max.
The Hypertrophy Rep Range Fact Or Fiction Stronger By Science
3 choose the right weight.
Bench press sets and reps for hypertrophy. For example if you wanted your lifter to squat 100kg five times in a row and do that 3 separate times. Sets are the total number of complete rounds of repetitions someone would so in a workout. Since higher reps tend to promote hypertrophy 4 sets of 6 reps with 210 lbs.
Via wikipedia comes the strength power hypertrophy endurance table of mell siffs supertraining. No one gets extra points from the judges on a bodybuilding stage for having a 400 pound bench press. For building muscle the weights dont much matter.
The protocol is to perform 10 sets of 10 repetitions with the first week using roughly 60 of your one rep maximum in this case for the bench press. Five to 15 reps are great for hypertrophy. Repetitions make up one set which rep ranges can go from 1 to well as high as your heart andor body desires.
As you move from week to week simply add a. Take 70 of that number which would be 210 lbs. If on the other hand you were trying to use the bench press as a hypertrophy exercise for the chest in particular you would want to find a way to lessen the contribution of the triceps and.
Variable training goal strength power hypertrophy endurance load of 1rm 80 90 45 55 60 80 40 60 reps per set 1 5 1 5 6 12 15 60 sets per exercise 4 7 3 5 4 8 2 4 rest between sets mins 2 6 2 6 2 5 1 2 duration seconds per set 5 10. And 75 seconds rest between sets would be a logical starting point. Lets suppose that you bench press 300 lbs.
When it comes to strength 1 5 reps are best and doing 3 5 reps for most of your training will keep you strong and healthy.
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