what about a mix of the top 3
My current workout is something like 12-10-10-8-6 then 2 supersets of like 12 take off weight immediately do 10 more, take off a little more weight and then 10 more

sounds fine...but you shouldn't count reps...counting reps actually prevents you from achieving your full potential.

its not bad to have a set number of reps you would like to achieve, but push yourself to get that many, and more if you can? but switch it up depending on how your body feels?

like when i go to the gym i usually have my exercises written down, and i put x's next to them, giving the least amount of sets i would like, then fill in the reps after the exercise

ex) Bench Press: x x x x
then it ends up when i'm done as:

ex) Bench Press: 12 x weight 9x weight 8x weight 6x weight 8x weight (depending on how i feel i could add sets or do more or less reps)

or would you recommend against rep counting altogether?

It really depends on your goal...if you want to be a bodybuilder...then don't count reps...just do until you physically can't do anymore...and then force more out...fail hard...and negatives.

if you are training for pure power on a specific exercise...you HAVE to rep count to monitor progress with that specific exercise rep range...

but if you are lifting for weight increases...there is no reason to count reps...only weight achievement for 1-2 rep maxes.


You need to reverse your bench style...do it along the lines of weight x, weight x, weight x, etc.

So like

Set 1 - 135 lbs (failure)
Set 2 - 225 lbs (failure)
Set 3 - 265 lbs (failure)
Set 4 - 315 lbs (failure)
Set 5 - 355 lbs (failure) - this set should be the 1-2 rep max set if you are training for power


Counting reps provides a mental block....when in your mind you are nearing 5, 6, 8, 10, 12, 15, or 20 reps...your body and mind begin to anticipate failure and as a result you are able to do less.

This post was edited by SKCRaynor on Oct 27 2009 12:43am

i tried to pm u but ur inbox is full

thats what i meant...when i put the number of reps i meant that i would get the number of reps shown at whatever weight im doing

for my example it could be like
12x 135
9x 225
8x245
6x275
8x 225
i just adjust the weight to how i feel after each set and go from there, i got to failure though..with exercises that i need a spot i usually tell my spotter the least amount of reps i'm shooting for, and if i can't get up to that many reps on my own i ask for just enough help to get it, and if i can get my preset minimum amount, i keep going untill i can't get anymore, then usually have 1 or 2 assissted reps after that

Please refer to many of my posts over the last few pages which explains that I am unable to answer PM's at this time.

Sorry for the inconvenience - all questions must be asked in the thread directly.

I see...but you still have to count. This red-flags your brain to landmark numbers. You should really have a spotter/partner count your reps while you focus all 100% on the lift itself.

here some questions i was hoping to get answered plz
1. what some good exercises i could do to get a "athletic" body type. You know where you show off muscle but its not like a big body builder.
2. what things should i eat a day to maintain this? and would be nice if you could give me a meal plan.
3. im looking for gettin a 6-8pack, bigger arms(not to big as i want to be more athletic tone'd),bigger chest muscles,back muscles, side muscles, and some light leg exercies (because i cant use my legs to lift very much as i have to get surgery on em)

also:

I'm 6' 1"
idk current body weight last time i was around 160ish. (couple months ago)

and thanks for the help

hey bud,

Iso that 405 bench press video plz?