Bench press... Whats this sets and reps business?

[Prof Prolapse]

Be gentle with me.

I have some weights in the loft and basically I like to prick around with them a couple of nights a week. I'm happy with what I do but the bench press is probably the bit I enjoy the most so I'd like to lift more, and I would like some advice on reps/sets as I'm a bit unsure whether I should shuffle it around based on the 5x5 thread.

I currently do seven reps three times, I think thats 7x3 in the lingo? I lift about 70%-75% of my max.

There's no really a goal as such but I would like to continue to steadily increase the weight and wonder whether playing with the sets/reps/%max would help? 5x5 perhaps?

[MURRAY007]

first well done, for starting to lift.

there's so many variations of reps/sets you can do. the main thing to remember is as along as your muscle are fatigued/sore at the end.

most people start with 3set for 10-12reps, (by rep 10 they are struggling)

if your only using 70% max, you could to heavy sets with low reps 4-6 rang.

don't forget about tempo.
if your finding 3 sets or 7 reps slightly easy then, slow down the tempo to say 2-3-3-2 or if your feel adventurous 2-5-1-1

hope this helps.

[Prof Prolapse]

Cheers. To be honest been at it on and off since May, just as with most things I don't really commit much to it. Initially it was just something to do when I work from home. I think what I'm doing is fine in terms of fatigue, I use similar muscle groups afterwards so can't really do much more or I'll be dead. I actually realise as well it's more like 80-85%.

So there's no single right answer then? I remember years ago just being told "6 or above is a hit, 5 or below is a miss, do them until you can't".

I just wondered if there had been some revelation where small reps in large number of sets was the way forward... If not I guess I'll stick with what I'm doing.

[Halb]

Prof Prolapse said:

currently do seven reps three times, I think thats 7x3 in the lingo? I lift about 70%-75% of my max.

That would be 3 x 7.
Three sets of seven reps.
5 x 5 is Five sets of five, clearly, but if the rep scheme was 7, it would be 5 x 7.
Rest period is also important and should be recorded/monitored.

[Prof Prolapse]

Makes sense!

Thanks!

[goldblum]

Prof Prolapse said:

There's no really a goal as such but I would like to continue to steadily increase the weight

Some strength training then. This generally falls in the 4-8 rep range (less is power training, more is size) by 3 or 4 sets. Most say go to failure. Start with 3x6, then 4x6, then 3x8. Once you can do 3x8 increase the weight and go to 3x6 again.