Wk 3 – 5 sets x 3+ reps @ 95% (last set go for max reps) Wk 4 – 5 sets x 1+ reps @ 100% (last set go for max reps) Click for Matt’s HVIII Goods. If your objective is to enhance your tone and endurance, you should aim to lift between 30 and 60 percent of your one rep max. Then try four reps of a fifth set, where you struggle with the last rep. Alternately, you can try sets with 4 to 5 reps. Lift Repetitions. Some guys go too slow in the beginning of the test in an effort to be completely strict with reps, which gasses them earlier than they want. Reaching a bench press plateau can be aggravating. This may seem counter intuitive, doing lower reps, but being able to reach 5, 6 or even 7 sets is going to really exhaust your muscles and promote lots of growth, which in turn will up your max reps. Don't go overboard with it, stay around 1/2 to 2/3 of your max reps and do as many sets as you possibly can By lifting explosively they were able to accomplish the following: An increase in strength of 10% (compared to no increase in the normal speed group) Less overall work; Less time under tension New! You are asking how to increase your bench max reps on a specific weight. 5 sets of as many reps as possible, but no greater than 8 reps per set. Choose a Destination. So if you can do 30 “perfect” push-ups in one set before you break down (i.e. 5 sets of 2-3 repetitions at 90% of 1RM; 2 sets of 4-6 (80-85% of 1 RM) 1 set of 12-15 (55-70% of 1RM) Week 2. This program will surely add poundage to your one rep max and beef up your legs in the process! When doing upper-body exercises, increase the load by about 5 percent. So, if your one-rep max in a pull-up is with 90 extra pounds attached to you (i.e. For lifters who have no idea what their 1RM is, schedule a max day one to two weeks prior to starting this program. For example, if your training objectives are to increase your build strength and size, you should aim to lift a minimum of 60% of your body weight in a one-rep max. The percentages are based on 95% of your one-rep max (1RM) for the flat bench press. If, however, you can do more than five reasonable reps, I strongly recommend adding load. My preferred combine training schedule is as follows… Monday-Max Speed Sprinting/Jumps/Lower Body Weights 75% of 1RM = 10 reps 67% of 1RM = 12 reps 65% of 1RM = 15 reps. As you can see, 75% of your one rep max works out at around 10 reps. That means, if you reach failure on the 10th rep of bench pressing 80kg, then 80kg is 75% of your 1 rep max. How Weighted Pull-ups Increase Reps But here's the thing: your maximum endurance capacity is, in part, determined by your maximum strength capacity. Week 2 – 65% of your one rep max. The idea is to start with a weight you can handle for 8-10 reps for the first set. #2. Phase 2: Hypertrophy, or growth, consisting of high volume (eight to 12 reps, three to five sets) and moderate resistance (50 percent to 75 percent of one-rep max). The assistance work on this day is … 20 reps with bar only, then 10,5,3,1,1,1 reps. DEADLIFT. 2012 Juggernaut combine prep athlete Miles Burris blasted 32 reps of 225, 3rd among LBs, on way to being selected by the Oakland Raiders in the 4th round. Again, around the “three reps left” mark is the perfect place to cycle. Your one-rep max is the max weight you can lift for a single repetition for a given exercise. How to Increase Maximum Bar Dips. After the pressing work make sure to perform 2-3 assistance movements. Stop each set when you feel you “might” fail on the next rep. Don't make this too outlandish. 3 Way Incline Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) Seated Rows or T-Bar Rows: 20 reps… Do Fewer Reps. Dips are performed on parallel bars and work your chest, shoulders and triceps. Per Bernal. The most productive way to increase the amount of repetitions at a given weight is probably to increase you 1RM. Work to a 1 Rep Max with a Pause With Belt. Just make sure to keep those movements light … If you're only doing 5 reps per set, increase your weight significantly. Rep (repetition) is one complete motion of an exercise. You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. CHEST & BACK. Which basically means, perform sub-maximal sets of push-ups throughout the day with the goal of performing as many perfect reps as possible each day. By the end of the 3 weeks they found that the guys performing explosive speed reps performed only 62% of the reps that the regular group did. Sets/Reps: The sets and reps for these assistance exercises are variable; however they will be done for higher reps than the Power Lifts. Calculate your Running Level: Repetition Percentages of 1RM. A set is a group of consecutive repetitions. Pick a number of reps you'd like to achieve on test day. The test would be max reps for three, with load. On the intense end of the spectrum, powerlifters and many competitive bodybuilders pair very low reps (1 to 5) with extremely heavy weights (90-95% of their one-rep max). Don’t worry if you are unable to get 8 reps per set. So, in the program, when it says “% of max reps,” I’m referring to your percentage on that particular day, even in that particular moment. Conventional Deadlift: 6 sets of 1,1,1,1,1,1 reps. We coach our athletes to sprint for as long as they can, crushing reps until they hit the breathing cycle. Kneeling Lat Pulldowns: 3 sets of 10-15 reps. Inverted Row: 3 sets of 8-12 reps (LOWER ANGLE OVERTIME) Pull-Up Negatives: 2-3 sets (WORK UP TO 30S DESCENT) *Add 2 “max pull-up” sets to the beginning of these workouts and also to 1-2 of your other weights workouts during the week. Since you're able to do more reps with a submaximal weight then you're able to do with maximal weights. Week 1 – 60% of your one rep max. So, instead of your working weight being 185 on the bench, it now becomes about 195. You’ll want to perform this twice a week. For example, you can say, “I did two sets of ten reps on the crunches” This means that you did ten consecutive crunches, […] If you do all 5 sets of 5 reps with the 185 pounds, then you will add 5 pounds to the bar the next time you bench. Then add 10-20 pounds each set while lowering reps as weight increases. 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