max out question

[tintman1974]

When doing lets say bench, is it better to do a warm up bthen max out and go down in weight from there or start off lighter and go up in weight till you cannt get no more

[masswithclass]

I never max out, but I would highly recommend warm up sets.
Respectfully,
MWC

[chiselmeat]

Originally Posted by tintman1974

When doing lets say bench, is it better to do a warm up bthen max out and go down in weight from there or start off lighter and go up in weight till you cannt get no more

Yes to all. That is if max out means failure not maximum wieght you can lift. also yes to start heavey go to light and yes to start light a go up in wieght to heavey. That is to say always mix it up. Shock your muscles.

[ALK4733]

If you're looking to test your 1RM I would definitely stick to building up to your heavy single (i.e. 1x5 45, 1x5 135, 1X4 185...etc. until you start hitting heavy singles) make sure to increase the rest time in between the heavier sets (3-5 minutes).

Now on the other hand, if you're looking to work more sub-maximal weights. It would be better to work up to a heavy single that won't "drain" you for more sets at a lower weight. This is because the heavy single will recruit the motor units optimally thus prepping them for more efficient work. So say your max is 315. Do a single around 295, and then do more submaximal work in the 5 rep range. I can't find the exact place where I found this to back me up because it kinda sounds crazy, but I remember Defranco supersetting heavy singles of squat followed by vertical jumps and sprints to increase performance in them and that Cressey mentioned something about how lifting a heavy single creates a phenomenon that makes lesser weights seem significantly lighter. I'm trying to find the source of this but for the life of me I can't find it, I READ IT YESTERDAY FUARK

[crazedhate]

if i wanted to max at say 350 on flat bench i would do

135x20
185x10
225x6
275x3
350x1

then i would drop weight and do my working sets.
my strength burns out some fast so i wouldnt want to burn out by doing too many working sets before a max, so after max i would just pyramid down. this always suited my fancy just fine

[ALK4733]

Try to avoid so much volume in those early warmup sets. 20 reps of 135 followed by 10 reps of 185 will most likely lead to a quicker accumulation of lactic acid which can inhibit full muscle contraction which may explain how you feel that your strength is "burning out."

I would do
Just the bar x 5-10
135x5-10
185X3-5
225X1-3
275X2
315x1-2
Then your heavy single of 350 then your working submaximal sets. It might seem like more but its a ton less volume. Hope this helps

[crazedhate]

Originally Posted by ALK4733

Try to avoid so much volume in those early warmup sets. 20 reps of 135 followed by 10 reps of 185 will most likely lead to a quicker accumulation of lactic acid which can inhibit full muscle contraction which may explain how you feel that your strength is "burning out."

I would do
Just the bar x 5-10
135x5-10
185X3-5
225X1-3
275X2
315x1-2
Then your heavy single of 350 then your working submaximal sets. It might seem like more but its a ton less volume. Hope this helps

135x20 is like lifting a feather. these sets are for proper warm up. the number one exercise that causes injury is bench press. better to be safe than sorry

[chiselmeat]

Originally Posted by crazedhate

135x20 is like lifting a feather. these sets are for proper warm up. the number one exercise that causes injury is bench press. better to be safe than sorry

The most common injury in the gym is a foot injury. The most common cause of death in the gym is strangulation on the bench press.

[crazedhate]

Originally Posted by chiselmeat

The most common injury in the gym is a foot injury. The most common cause of death in the gym is strangulation on the bench press.

hahahahahahaHA. i assume thats from dropping weights? ya, thats a big NO COMMENT. all you ever hear is how someone tore a pec or took out a shoulder benching. a much more manly injury, lol

[Replicator]

Originally Posted by crazedhate

if i wanted to max at say 350 on flat bench i would do

135x20
185x10
225x6
275x3
350x1

then i would drop weight and do my working sets.
my strength burns out some fast so i wouldnt want to burn out by doing too many working sets before a max, so after max i would just pyramid down. this always suited my fancy just fine

wont go wrong following this
OMO

REP