Got advice on how to max?

[letsrun4it]

This could work for any of the major exercise but we'll use bench press as an example. If I want to go for my new max how should I warm up first?

Say I wanted to bench 240 for the first time. What would I do before attempting 240 to give myself the best possible chance to get it up ?

8x135
2x205

something like that, then load the bar up?

I want to be warmed up but not tired, I feel like its a difficult balance. My plan is to max a couple of exercise on friday and then get into my workout.

 

[tanka]

Warmed up but not tired is the ideal state when attempting a new pr on the bench. When breaking 370 for the first time, i started the warm up with 10 reps at 140.from there i increased the weight by approximately 20 kilos for just 6 reps.Increased the weight again to 300, for a further single.The final muscle acclimitizing lift was around 335, for another single.In straining every sinew to lift a new pr Ive found that i can best acclimatise the muscles without fatigue, by utilising single reps close to the new max.This achieves the effect I'm looking for, without fatiguing them in any way. Now they are ready and able to perform that final, successful lift.My way of attempting 240 would be to drop the 205, to a 175x3. Then get a tad closer to the new pr with a single 215, for acclimatization purposes .The muscles will now feel fully conversant with the weight and psychologically it will feel well within your reach because of that fact.Good luck.

 

[letsrun4it]

Warmed up but not tired is the ideal state when attempting a new pr on the bench. When breaking 370 for the first time, i started the warm up with 10 reps at 140.from there i increased the weight by approximately 20 kilos for just 6 reps.Increased the weight again to 300, for a further single.The final muscle acclimitizing lift was around 335, for another single.In straining every sinew to lift a new pr Ive found that i can best acclimatise the muscles without fatigue, by utilising single reps close to the new max.This achieves the effect I'm looking for, without fatiguing them in any way. Now they are ready and able to perform that final, successful lift.My way of attempting 240 would be to drop the 205, to a 175x3. Then get a tad closer to the new pr with a single 215, for acclimatization purposes .The muscles will now feel fully conversant with the weight and psychologically it will feel well within your reach because of that fact.Good luck.

thanks, yea thats a good way of putting it..aclimate the muscles. You can't just hop under your max weight, it'll feel like a million pounds.

 

[Iliketolift]

truueee

 

[anotherbutters]

http://www.elitefitness.com/forum/showthread.php?t=436604

Posts 1 and 5.

 

[tanka]

OK so now your thoroughly warmed up but not tired.you have struck a good balance. you have acclimatised your muscles through utilising single reps and now know through experimentation, just how close in weight you need to be to acclimatise the muscles without fatiguing them, and yet feel psychologically confident of successfully lifting that new bench press pr.Its gone well. You've just set another pr for this week.So its now Time to drop this and get into your workout.well, from my experience i would say just invest several more minutes at, or close to your pr . Focus on lifting a few more double, triple, or single reps in good form,before returning to your workout.Why?Simply because this will help you to lift heavier still in your next work out.This rep range will train your neuromuscular system to become far more efficient at lifting max weight.Its the reason why I'm lifting over 370 and have made the best progress in my life, in terms of size and strength.......good luck.

 

[Illuminati]

This could work for any of the major exercise but we'll use bench press as an example. If I want to go for my new max how should I warm up first?

Say I wanted to bench 240 for the first time. What would I do before attempting 240 to give myself the best possible chance to get it up ?

8x135
2x205

something like that, then load the bar up?

I want to be warmed up but not tired, I feel like its a difficult balance. My plan is to max a couple of exercise on friday and then get into my workout.

do it like this

135x3
155x3
185x3
205x1
225x1
240x?

 

[DZLS]

do it like this

135x3
155x3
185x3
205x1
225x1
240x?

that looks good...

no sense in doing 8-10 reps in your first warm up sets if you are planning to max out...

 

[letsrun4it]

do it like this

135x3
155x3
185x3
205x1
225x1
240x?

I did this....AND I GOT MY NEW MAX!!!!

i even wrote it down and brought it with me, seriously.

K to you.

 

[deco]

I like to do some light cardio to get my blood flowing before I touch anything.

 

[Illuminati]

I did this....AND I GOT MY NEW MAX!!!!

i even wrote it down and brought it with me, seriously.

K to you.

congrats on the PR bro. did you keep going, or cut it off at the 240?

 

[bigcountry61]

I stretch and do a light set of flies then 2 sets of 5 with 275 then i go up to 1 rep max's. I will hit 365 once then go to 405 then 425.

 

[letsrun4it]

congrats on the PR bro. did you keep going, or cut it off at the 240?

I cut it off, took about 15 seconds to get up. haha

The rest of my workout was total sh*t after that though. I'm going to max in 2 weeks and hopefully hit 250!

250 is a semi big number
275 is kinda nice
300 would be amazing but...
315...lordy...3 plates would make me feel like a bad dude