nathanlowe

Thinking of doing.

A light warm up with 15 reps.

Then 3 sets of heavy weight.

For example - bench press
50kg for about 8 reps
55kg for about 6 reps
60kg for about 5 reps with assistance

And for incline

Light warmup

20kg for about 8 reps
22.5kg for about 6 reps
25kg for about 5 reps with assistance

Would this be a good idea ?

The first two sets, will more or less till failure. Then a heavy assistance lift for reps.

Or maybe bench press

40kg for 12 reps
45kg for 10 reps
50kg for 8 reps

notorious1990

if you do your warm up on flat bench, you wont need to do another warm up on incline IMO

Ben

Inggasson

In my own experience, I find my upper chest can be a bit of a hardgain sticking point, so I always do it first in my workouts with incline moves. If you find the same, maybe try that... unless you're one of the lucky ones!

Lost Soul

Nathan, does that fit in with the tried and tested training split you are following?

Blofeld

My thoughts exactly, I pressume the intention of warm-up is to stretch and relax before bumping the weight up, one warm-up set at the start will do this as your using pretty much the same pushing muscles for the incline.
I don't bother with a warm-up set anymore, I just have a good stretch before hand and I find this is fine.

Just an after thought here, are you using a really steep incline? I only ask because your weights are less than half your flat press, I think you could push more on the incline than you currently do.

nathanlowe

The weights are each dumbbells, not altogether.

My incline is 3 pegs down, touching the 4th if you get me ?

MWG

So you dumbell bench 60kg each dumbell? if so bravo

nathanlowe

The first set of weights is flat bench.

MWG

Ahhh my bad read it wrong pal

Lost Soul

Nathan
Stop thinking, continuing sucking eggs

making your own plans come way down the road mate

In effect its like taking your lambo to the lambo specialist, getting them to service it and you swapping the windscreen wash for fairy liquid as it cleans dishes without smears, so it should clean the windscreen without doing it

suck eggs, grow, and look to change things once a solid base has been made from tried and tested plans

fcuking about at this stage is not needed

nathanlowe

I just see it as doing

17.5kg dumbbells x 10
20kg dumbbells x 8
22.5kg dumbbells x 6
22.5kg dumbbells x 6

More effective then say

12.5kg x 15
15kg x 12
17.5kg x 10

And on bench
40kg x 10
50kg x 8
55kg x 5
55kg x 5

Instead of
30kg x 15
40kg x 10
etc etc

Tall

Nath... You're experiencing the same issue all 'new' trainers have at some point.

That being a little bit of knowledge is dangerous. Eat. Train. Sleep. You're young - you'll grow like a weed given enough time.

When you're trying to get your chest from 48" to 50" - and you believe that your chest lacking rather than your back then horse around.

Until then - stop thinking, just train and plot your progress.

Flat bench and RC work to protect you in the long run should be fine mate.

nathanlowe

Whats RC ?

Thanks, just keep wondering if im doing things that are ineffective. Im basically still wondering if i should use the same weight for every set or increase the weight each set and reduce the reps.

PompyMan

you are overthinking it mate

3 sets 8-12 reps with heaviest weight possible for near perfect form will not see you far wrong

davetherave

i have a poo chest, and have more or less lost it even though i still have love handles and cannot yet see abs

i cannot get my chest to grow with quality muscle, it may be the same for you pal?