westside does about 8 sets of 3 reps with one minute rest between sets. You don't pause at all, you want to lift the three reps as fast as you can. The best tool for determining the number of sets/reps is the prilepin chart (not sure about spelling), but the volume can be slightly lower than what the chart recommends
So if you're speed benching you use 50 - 60% of your max? How many sets and reps in each set would you be doing to increase your bench? and how fast do you go down to your chest with the weight? how long do you pause at the top for too?
Yeah a know, a long time ago since a postet this question, now my bench is better.. 333lbs with stop :) Just started opp a new channel if you wanna se my powerlifting..
It's different now. 9 sets of 3 (3 sets of 3 using 3 different grips), and percentage is lower (40-50%: they also don't wave anymore and rotate bars and bands/chains each week but it's a little hard to do that if you don't have a bunch of toys). Bar speed is the key though; the heavier you can go and maintain speed the better as your volume will be higher
westside does about 8 sets of 3 reps with one minute rest between sets. You don't pause at all, you want to lift the three reps as fast as you can. The best tool for determining the number of sets/reps is the prilepin chart (not sure about spelling), but the volume can be slightly lower than what the chart recommends
bench is 8 sets of 3 50,55,60 % with 25 lbs of chains or bands
25 % of bands or chains not 25 lbs
So if you're speed benching you use 50 - 60% of your max? How many sets and reps in each set would you be doing to increase your bench? and how fast do you go down to your chest with the weight? how long do you pause at the top for too?
when you say 50-55-60 %.. Is that one week with 8 sets of 3, and then next week 55 % and then 60 % the third week ?
Yes, with an additional 25% band tension
Yeah a know, a long time ago since a postet this question, now my bench is better.. 333lbs with stop :) Just started opp a new channel if you wanna se my powerlifting..
It's different now. 9 sets of 3 (3 sets of 3 using 3 different grips), and percentage is lower (40-50%: they also don't wave anymore and rotate bars and bands/chains each week but it's a little hard to do that if you don't have a bunch of toys). Bar speed is the key though; the heavier you can go and maintain speed the better as your volume will be higher