Increasing weight load on certain exercises.

splinter · 14-06-2006, 03:27 PM

I thought id ask for some advice on trying to increase my bench press weight and deadlifts yet still keep a high amount of reps (10-12 usually).

I dont really see the point of doing 1 rep of 100kg or whatever and say you can bench that, I want to be able to hit bigger weights yet still do a high rep count.

I can imagine it would take a while but any advice ill take it.

Bench press is probably my weakest exercise thats what I am rather pissed I cant lift so well in comparison to say squats where I am rediculously strong.

Any good exercise routines with specific set counts on increasing deadlifts and bench especially.

**LeeB** · 14-06-2006, 03:49 PM

in the past when i have been looking to increase poundages i have found this method quite good - dont know if its called a specific type of training or anything - i was just thinking about ways to increase poundages and thought this made sense...

basically say at the moment on bench press i was doing the following:

set 1 - 100kg * 15 reps
set 2 - 150kg * 12 reps
set 3 - 200kg * 8 reps

obviously the simplest thing to do would be to increase set 3 to 9-10 reps.. but that rarely happens.. so instead i would increase poundages on sets 1 & 2 yet still do the same rep ranges if possible.. meaning your technically lifting more weight in each session.. increase them steadily over 2-3 weeks... then on the fourth week either drop them down to the original poundages.. or lower reps to only 6-8 for these two sets (and stay with new increased poundages)... then go balls to the wall for the 3rd set with either higher poundage or for more reps!

make sense? it basically means your progressively lifting more at each workout.. then when you go to increase set 3 on the final week you should technically be used to lifting more poundage so should have some increase. - its all about progressing the muscle.. if you cant get any more out of your last set - get some more out of your others!

obviously on week 5 you would then have to again progressively increase the reps or poundages of sets 1 and 2 again to get back up to normal weights.

just an idea that i find works ok for me!!

**Bodyworks** · 14-06-2006, 04:19 PM

interesting. a good idea i think. all i ever do is take it week by week. some times i feel strong so i'll up the weight, if not i may hold back. i'll do warm up sets with around 12 reps, decreasing the amount of reps as the weight increases. basically, i haven't taxed my muscle at all until the first working set and then i go for maximum poundage for around 6 reps. i may do a second set if i feel i need to, if not i'll move on to the next exercise.

boring answer i know, but it's what i've found works best for me.

lee's method may be worth trying first.

splinter · 14-06-2006, 04:29 PM

Ill give it a go lee.

Cheers

Rob

14-06-2006, 03:27 PM	#1 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,058 Rep Power:	Increasing weight load on certain exercises. I thought id ask for some advice on trying to increase my bench press weight and deadlifts yet still keep a high amount of reps (10-12 usually). I dont really see the point of doing 1 rep of 100kg or whatever and say you can bench that, I want to be able to hit bigger weights yet still do a high rep count. I can imagine it would take a while but any advice ill take it. Bench press is probably my weakest exercise thats what I am rather pissed I cant lift so well in comparison to say squats where I am rediculously strong. Any good exercise routines with specific set counts on increasing deadlifts and bench especially.

14-06-2006, 03:49 PM	#2 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 1,940 Rep Power:	in the past when i have been looking to increase poundages i have found this method quite good - dont know if its called a specific type of training or anything - i was just thinking about ways to increase poundages and thought this made sense... basically say at the moment on bench press i was doing the following: set 1 - 100kg * 15 reps set 2 - 150kg * 12 reps set 3 - 200kg * 8 reps obviously the simplest thing to do would be to increase set 3 to 9-10 reps.. but that rarely happens.. so instead i would increase poundages on sets 1 & 2 yet still do the same rep ranges if possible.. meaning your technically lifting more weight in each session.. increase them steadily over 2-3 weeks... then on the fourth week either drop them down to the original poundages.. or lower reps to only 6-8 for these two sets (and stay with new increased poundages)... then go balls to the wall for the 3rd set with either higher poundage or for more reps! make sense? it basically means your progressively lifting more at each workout.. then when you go to increase set 3 on the final week you should technically be used to lifting more poundage so should have some increase. - its all about progressing the muscle.. if you cant get any more out of your last set - get some more out of your others! obviously on week 5 you would then have to again progressively increase the reps or poundages of sets 1 and 2 again to get back up to normal weights. just an idea that i find works ok for me!! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

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14-06-2006, 04:19 PM	#3 (permalink)
Bodyworks Moderator Musclechat Icon Join Date: Mar 2005 Location: west yorkshire Posts: 985 Rep Power:	interesting. a good idea i think. all i ever do is take it week by week. some times i feel strong so i'll up the weight, if not i may hold back. i'll do warm up sets with around 12 reps, decreasing the amount of reps as the weight increases. basically, i haven't taxed my muscle at all until the first working set and then i go for maximum poundage for around 6 reps. i may do a second set if i feel i need to, if not i'll move on to the next exercise. boring answer i know, but it's what i've found works best for me. lee's method may be worth trying first.

14-06-2006, 04:29 PM	#4 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,058 Rep Power:	Ill give it a go lee. Cheers Rob