Bench question

[ccjc81]

When trying to gain strength at what percentage of your max is it best to use to up your max?some folks say 65 to 70 percent,come say 80 to 85 percent.thanks .

 

[Turbolag]

Stay in the 70-85% range.

If you respond better to reps, do around 70-75% for 5-8 reps

If you respond better to lower reps, do around 80-85% for 3-5 reps.

That's one way you can set it up.

 

[kbordner]

I have always preferred the Westside method. You work up to 90% but on a different bench exercise each week. Inclines/Floor Presses/Reverse Bands/Bench with chains/ etc.

 

[Superman]

I typically cycle between 65% for speed and 85% for heavy work. Good luck.

 

[porky little keg]

What percentage to use? ALL OF THEM...

Just training ( for example) triples at 80% is just as unproductive as 10's at 45% or singles at 95%...

Every week you can make progress in some way by doing more reps at a certain weight, more weight at a certain rep range, more speed at a certain weight, more sets at a rep or weight,or less rest between sets.
By improving any one of these variables each week you can slowly but surely make progress.

Train reps at a lighter percentage one week, speed at a medium percentage the next, and heavy singles for a new max the next. They all build strength.