Short version of concept to be discussed: Lifter wants to bench 225 for 10 reps, his current max is 225; what is the quickest way to getting that goal? Based on rough estimation with 1rm, his current 10 rep max would be around 170.
I see several possible options:
- Work with sets of ten, gradually adding weight until you reach 225 for ten
- Go balls to the wall every time you bench, doing 225 for as many sets/reps as possible. Add sets of 1 initially, then doing sets of two. The theory here is specificity; goal is reps with 225, so get very accustomed to 225 being in your hands.
- Work on increasing 1rm, which would need to be around 300 in order to get 10 reps @225 ( I know, not exact and there is room for error).
- Some combination of all of the above? Heavy day early in the week, 10 rep sets day later in the week? Work to heavy singles/doubles or whatever and then do back off sets in the 10 rep range? Use a particular training method for a 4-6 week cycle and then switch?
Iâ??m interested in hearing what everyone thinks about this. Lots of different viewpoints in this particular forum so respect each person, nothing is written in stone, and lets have a good discussion.
No, it doesnâ??t have to be said, every person is different and responds best to different things. Just want to kick some concepts around.