I don’t want to get better at “low” reps either. I want to get better at maxing out. I don’t want to leave the range of singles, doubles, and triples for my Max Effort work because that’s what Max Effort work calls for and because doing work in the 1-3 rep range with Maximal weights is a weakness for me.
I’ll also be using reps between 6-20 on exercises like Weighted Dips, Weighted Chins, Rows, Triceps Extensions, Military Presses, Rear-Delt Flys, and other exercises that will help raise my bench press but aren’t actually bench pressing.
I don’t want to sound like a snob because from my numbers it’s clear that I’m a novice bencher, but are you familiar with the Westside Method of training or the Max Effort method of strength training? The Max Effort method has done wonders for my squat and deadlift, and I believe it’s not only the best way to build pure strength, but also the best way to build strength without gaining size (granted I know everyone wants to be huge, but the Max Effort method chosen over the Bodybuilding method will make you stronger pound for pound).
I am an amateur. I decided to venture into the iron world since my training was incomplete: stamina and endurance/cardio were my main focus.
I had read that the best for gaining pure muscle/strength and not size was a 3 set of 5 reps plan. I’m not particular for gaining size. I’d prefer not to, if given the choice.
Tell me more about this program. Is it basically just do 3 reps? What are the sets like?
Can you give me more info
this is the 9 week beginner version. Its hard to really give details because it is designed to be individualized. but the basic format is 2 max effort days (finding a 1-3RM and doing a few sets above 90%) and 2 Dynamic effort days (multiple sets of 1-3 reps done for speed) and in some cases especially with us newer guys, Dynamic days are replaced by rep days to get in more volume and not worry quite as much about speed.
Most powerlifters use some version of this or at least borrow many of the principles. and being that a lot of powerlifters want to remain in their weight class, it is clearly good for strength without size.
give it a try, its only nine weeks.