Today I maxed out on bench press for the first time , I was able to bench 205 twice , and then 210 once , My question is do you actually build muscle only doing one or two reps at your max ability , thx
>>35712434 I guess I should also add that I worked up to this , I didnt just jump straight into the max weights , do you guys when you do bench press work up to a max weight every time or do you guys just go for higher rep with lower weight.
>>35713019 elaboration: total volume is how you build metabolic substrate. metabolic substrate is serum. the water it is stored in is non compressible. More metabolic substrate in the muscles means bigger, firmer muscles.
1-3 rep sets are fine so long as you do a lot of sets of it. You need a certain amount of total reps at least 60% of your max. Depending on your training age you'll need more or less reps. So say you're an intermediate doing bench, you want at least ~30 reps TOTAL at 60% of your 1RM over all your sets. You can still get equally big doing very low rep sets but it's not as efficient time wise as you need more rest time and a lot more sets.
>>35712906 >But if you are trying to be a fat powerlifter then yes 1 rep maxes are how you increase overall strength, at the sacrifice of aesthetics.
You were nearly right until your started with that utter horse shit. A powerlifter trains in the lower rep ranges because it's more specific to meets and they need to get used to maximal loading. They still do the requisite amount of volume, which is absolutely required for strength AND hypertrophy. Strength =/= aesthetics is a meme that needs to die.
you can definitely build strength but very low rep work isn't good for building mass. if you disagree ask eugene sandow, it's what he did to build his extremely dense muscle without acquiring too much size. it also depends on your calorie intake a lot.
very low rep sets are fine. its the total volume of the workout that determines the size gains you make. if you are interested in only strength and do not want to pursue size at all, do like 5 sets of 2 reps with like 10-15 minute rest times, every day with the occasional off day. it will give insane strength gains but who has the time for that? its not very practical.
for mass, the same story applies. but since you need to hammer your muscles with more volume in order to challenge them in such a way that your body responds with adding mass to them, you rack up quite a volume with something closer to 15-20 sets, which is even less practical, but this means you cannot do it every day, 3-4 days a week is more appropriate. either way, doing very low reps for size isn't a good idea if size is your only goal, but if you aren't bothered by the amount of time you have to spend on this and you are interested in both size and strength, very low rep work is absolutely god tier.
most people do sets of 5 or something because it means less total sets, which means more efficient workout times so thye can work around a job and shit.
All trademarks and copyrights on this page are owned by their respective parties. Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.
This is a 4chan archive - all of the shown content originated from that site. This means that 4Archive shows their content, archived. If you need information for a Poster - contact them.
If a post contains personal/copyrighted/illegal content, then use the post's [Report] link! If a post is not removed within 24h contact me at email@example.com with the post's information.