Selecting the proper rep ranges for your program

[savalacad]

good stuff.

 

[gettinbig40]

dont really understand. i kno about the intensity's but i dont understand how i could come up with a program with this. like my bench press 1rm is 235. i need to bulk so would i use more intensity say 80%?

so to break it down i should lift 190 ibs (80% of 1rm) for either of these?
5x3
4x4
8x2
6x3
9x2


or if i was gona use 70% intensity i would use 165 ibs( 70% of 1rm)

i could use any of these for example)
165 for
5x4
6x4
2x12
4x6

?? plz help lol am i on the right track? or could someone help set up a plan for my 1rm of 235 so i could get the idea of it better?

 

[gtbmed]

dont really understand. i kno about the intensity's but i dont understand how i could come up with a program with this. like my bench press 1rm is 235. i need to bulk so would i use more intensity say 80%?

so to break it down i should lift 190 ibs (80% of 1rm) for either of these?
5x3
4x4
8x2
6x3
9x2


or if i was gona use 70% intensity i would use 165 ibs( 70% of 1rm)

i could use any of these for example)
165 for
5x4
6x4
2x12
4x6

?? plz help lol am i on the right track? or could someone help set up a plan for my 1rm of 235 so i could get the idea of it better?

If you're lifting for mass then this is kind of moot.

 

[gettinbig40]

what do you mean moot?

 

[bjg]

this is a good post and could be used as guidelines but most of bodybuilding is done by learning to listen to your body ..it is not an exact science , people vary a lot. my guidelines are that you should leave the gym well pumped and fresh.

 

[gettinbig40]

come on now wtf! all you dudes claim you kno what this means yet no one has posted anything to help me understand? you guys are a bunch of shit talkers that have no idea wats goin on lol

 

[Ryanhill]

Good stuff

 

[WeekendWarrior]

Another great read!

 

[mrnogainz]

I think I'll use prilepins table to plan out my next hybrid routine. I like to do high intensity at the beginning half of the week and lower in the latter half

 

[Derek Wilson]

Now, it is easy to select. I appreciate the writing. Thanks and keep it up!