Weeks 5 to completion you will begin the 53 portion of this program and begin auto regulation. Stop each set when you feel like you might fail on the next rep or when your form starts to slip.
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The best rep range for building mass is 6 12 reps.
Bench press sets and reps for mass. As an aside one study shows that on a five rep set after the third rep the time to complete the fourth and fifth rep was twice as long. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. More sets and fewer reps is sport specific if your sport is developing a big bench press.
Now perform two sets for as many reps as possible. The duration of lifting a submaximal weight with maximal force is much closer doing it with three reps than with eight when it relates to a 1rm. The best chest workout for mass includes 3 4 sets per chest angle 12 15 repetitions and exercises that target the inner chest outer chest upper chest and lower chest.
Some exercises such as deadlifts are better suited to lower reps for example. Performing a routine that targets the entire chest 1 2 times per week is more than enough. Train like a bodybuilder.
Keep the same weight on the bar. Inclined barbell bench press inclined dumbbell flyes. Its been proven to have a slight advantage in studies and it allows you to pack in a higher number of quality reps over the course of each week.
You will move to a 55 with heavier weights. If youre looking to maximize muscle size target 8 12 reps per set on average and choose multijoint movements like the bench press squat overhead press bent over row and deadlift which recruit more total muscle mass than single joint moves thus allowing you to lift heavier weights. However there are still reasons to use other rep ranges.
If your goal is increasing bench press strength and upper body mass then generally speaking it appears that upping your bench press frequency to 2 3 4 and maybe even 5 times a week can be a. Weeks 3 4 transition period. Bench press back off sets.
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